Watermelon is a type of fruit that is native to the place of South Africa. However, this fruit is already considered one of the most widely cultivated fruits in the entire world. Watermelon is considered a summer fruit since its meat is not only sweet but it is also very watery thus earning its name watermelon. A lot of us think that watermelon only contains water and does not provide any other benefits for the body unlike other types of fruits. However, watermelon is actually very nutritious and it also contains countless vitamins and nutrients. So let us try to discuss more about the nutritional value of watermelon.
There are actually a lot of stories as to how the watermelon fruit reached America. Some say that this fruit was introduced as early as the 1500s while others claim that this was made possible by some European explorers and travelers as well as their African slaves. Nevertheless, the sweetness and the distinct taste of watermelon alone have already made the fruit popular to many different countries. So what are the health benefits and nutrition facts of watermelon?
Nutritional Value of Watermelon
The watermelon is considered a member of the Cucurbitaceae family. This particular plant family also includes the likes of squash, cantaloupe and other fruits and vegetables. As we can see, these plants are similar to each other since they grow on vines and on the ground. Aside from this, the watermelon fruit also consists of other different varieties. Below is the nutritional value of 100 grams of raw watermelon fruit.
• Water – 91.45 grams
• Carbohydrates – 7.55 grams
• Phosphorus – 11 mg
• Potassium – 112 mg
• Magnesium – 10 mg
• Calcium – 7 mg
• Sodium – 1 mg
• Folate – 3 mcg
• Iron – 0.24 mg
• Vitamin A – 569 IU
• Vitamin C – 8.1 mg
• Calories – 30.0
This is the nutritional value per 100 grams of raw watermelon meat. However, the red meat of watermelon is not the only portion of the fruit that contains nutrients. In fact, the seeds, which we usually discard, also have some nutritional benefits. These seeds are actually eaten in many different parts or countries of the world. Some prefer to eat them raw, while others have them dried or roasted in order to taste more flavorful. These seeds can also be included in a lot of recipes such as soups and salads. This can significantly increase the food’s nutritional quotient. Aside from these things, watermelon seeds are also high in protein. These are also good sources of many essential and non-essential amino acids and as well as dietary fiber. Just like its red meat, the seeds can also contain the different minerals mentioned above like potassium, calcium, magnesium, etc. Aside from the different benefits that we can acquire from these seeds, preserving them is also considered to be very simple to do. We can remove the seeds using only a teaspoon and collect them all before washing them under running water. Once done, these seeds can be dried before storing them inside an air-tight jar or container.
Nutritional Advantages of the Watermelon Juice
Aside from the meat and the seeds of the watermelon, the juice of this fruit can also provide different nutrients for the body. As we all know, watermelon juice is extremely refreshing, thirst quenching and hydrating. A glass of watermelon juice once a day is capable of hydrating the body since a hundred ml of this juice already contains 93% water and only 7 to 8 percent sugar. In addition to this, it also contains only 50 calories. Watermelon is also a good agent in fighting of various types of cancer since it is packed with many antioxidants. Watermelon juice is also filled with vital minerals and vitamins that can ensure good health for both young and old.
Benefits of Watermelon in the Body
• Contains Carotenoids – Watermelon is a good source of carotenoids, lycopene, lutein, phytofluene, phytoene, neurosporene and beta-carotene which are very essential in providing good health. The presence of carotenoids is vital in controlling the free radicals of the body. These free radicals are very hazardous substances in the body that can trigger the formation of diseases such as cancer and cardiovascular problems.
• Improves Bone Health – Since watermelon contains calcium, it is also considered a friendly food for the bones. The vitamin C and beta-carotene content of this fruit can also help produce collagen, which is an essential substance that connects the muscles and the bones. This helps in reducing the risk of bone problems such as arthritis.
• Enhances Heart Health – Watermelon is also effective in boosting the health of our heart as well as the immune system. This prevents infections from occurring and can significantly reduce the possibilities of having heart attack and other types of coronary diseases.
• Provides Sufficient Hydration – since it contains high amounts of water, watermelon is definitely the best fruit that can provide the body sufficient hydration and even internal lubrication. This prevents the risk of becoming dehydrated.
• Prevents the Rise of Blood Pressure – because of its potassium content, watermelon in also effective in preventing hypertension. This also reduces the risk of stroke and the formation of kidney stones.
• Aids in Weight Reduction – Since watermelon only contains small amounts of calories, this particular fruits is ideal for those who are weight conscious. This can be used as a substitute to our usual snacks like junk food.
As we can see, watermelon is truly a wonderful kind of fruit. This does not only give us refreshment, but it can also help keep our body strong as always. These are just some of the many reasons why watermelon must be included in our daily diet.