Watermelon Fruit Facts and Health Benefits 101

Fruit Facts About Watermelons


Belonging to the Cucurbitaceae family, the watermelon is closely related to the pumpkin, squash, cantaloupe and other plants that grow on vines on the soil. Watermelons may be round, spherical or oblong in shape and have thick green rinds which are usually striped or spotted. They vary in weight and dimensions from several pounds to upward of 90 pounds.

Although we normally relate pink-red color to watermelons, you can find varieties that come with yellow, white and orange flesh. While nearly all watermelons contain seeds that are brown, black, yellow, white or green, some varieties are in fact seedless. The watermelon is also known as Citrullis lanatus scientifically.

Watermelon and Wedges

Health Benefits of Eating Watermelons

  • Watermelon has plenty of potassium that is useful in cleansing the toxic depositions off kidneys. Additionally, it is useful in lowering amount of uric acid in your body, thus lowering the risks of kidney problems and development of renal calculi. Besides these, being loaded with water content, it encourages frequent urinating; again it is useful for kidney cleansing. Furthermore, the antioxidants in the watermelon ensure the wellbeing of kidneys.
     
  • A great deal of magnesium and potassium found in the watermelon are incredibly good in reducing the blood pressure level. The carotenoids contained in the fruit protect walls of arteries and veins from hardening, thus helping to lower blood pressure level.
     
  • Watermelon works well in lowering your body temperature as well as blood pressure. Some individuals in the tropical areas consume the fruit every day in the afternoon throughout summer seasons to protect themselves against heat stroke. Especially in India, the watermelon is sold in nearly every street throughout summers.
     
  • Diabetics who are expected to take low sugar and low energy diet usually complaint about hunger as they are not allow to have their regular diet to the full; making them feel half fed. The watermelon is definitely an excellent supplement for them. Despite being sweet in flavor, a thick wedge of watermelon will provide you with not many calories, as 99% of its overall weight consists of water and roughage. In addition, the different vitamins and minerals like magnesium and potassium assist in proper running of insulin in your body, thereby reducing the blood glucose level. Arginine, another compound present in the watermelons, is helpful in improving insulin sensitivity. Diabetics may also enjoy curries, steaks, salads prepared with watermelon rinds that are even lesser in sugar.
     
  • A carotenoid known as lycopene present abundantly in watermelon helps heart to function. Beta carotene, recognized for its exceptional anti-aging and antioxidant properties, also makes you young and helps prevent age-related heart complications. The roughage in watermelon, with the aid of potassium, carotenoids and vitamin C, help lower cholesterol and make your heart healthy.
     
  • Good eyesight are promoted with the help from beta carotene, vitamin C, Zeaxanthin and Lutein in the watermelon. These compounds keep your vision from age-related eye disease, macular degeneration. The antioxidants keep your eyes from various other age-related conditions like dry eyes, glaucoma, optical nerves and many others.
     
  • Arginine in watermelon may be helpful in treating erectile dysfunctions.
     
  • Besides the watermelon health benefits stated above, lycopene is discovered to be capable of protecting against cancer as well as repairing damaged tissues. The fruit also has phytonutrients that are good for the wellbeing and proper working of bodily organs, eyes and secretion system. 

Watermelon Rind Health Benefits


You can find many benefits of eating watermelon rind. It has large quantities of amino acid known as citrulline, which is useful in cleansing the toxic compounds from your liver. Watermelon rind is abundant with beta carotene, vitamin C and lycopene. It also has little amount of niacin, thiamine, riboflavin, vitamin A, Vitamin B6, magnesium, potassium, calcium, iron, phosphorus, and zinc. The more yellow the interior of the rind, the higher nutrients it contains.
 

Watermelon Seeds Health Benefits


The seeds of watermelon contain substantial amount of vitamin B (such as niacin, folate, riboflavin, thiamin, pantothenic acid and vitamin B6), minerals (like magnesium, potassium, phosphorous, iron, sodium, copper, zinc and manganese) and good fats (including omega-6 fatty acids, monounsaturated and polyunsaturated fats).
 

Watermelon Calories and Nutritional Value

Nutrition value of Watermelon (per 100 g)
Carbohydrate 7.55 g
Fats 0.15 g
Protein 0.61 g
Sugars 6.20 g
Calcium 7 mg
Fluoride 1.5 mcg
Iron 0.24 mg
Magnesium 10 mg
Phosphorus 11 mg
Potassium 112 mg
Sodium 1 mg
Total Folate 3 mcg
Total Dietary Fiber 0.4 g
Vitamin A 569 IU
Vitamin C 8.1 mg
Water 91.45 g
Calorie 30

 

How to Choose and Buy Watermelons?

  • Choose watermelons that are heavy with non-bruised, shiny deep green skin.
  • Find a light-colored ring somewhere on the watermelon: that is exactly where the fruit sat on the ground. Watermelon that is sweet usually has a cream-colored or yellow ring; refrain from those having white or green rings. 

How to Store Watermelons?

  • Keep whole melon in a cool place at room temperature for approximately 10 days.
  • After sliced, cover pieces firmly or put in a container and keep for approximately 2 days in the fridge.

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