Watermelon may be better for you than previously thought, according to a new study.
The study participants who consumed more watermelon had higher intakes of essential nutrients like vitamin C, potassium, and fiber.
Additionally, watermelon can help you stay hydrated and reduce your risk of heart disease.
It's possible that watermelon has more nutrients than previous research suggests.
Consuming watermelon may actually improve diet quality and total nutrient intake, according to a new study in Nutrients.
The review creators broke down information from Public Wellbeing and Nourishment Assessment Study (NHANES) cycles 2003-2018. They discovered that people who ate watermelon had more lycopene and other carotenoids, as well as dietary fiber, magnesium, potassium, vitamin C, and vitamin A.
According to the authors of the study, this suggests that watermelon can boost nutrient intake and diet quality in both children and adults in the United States.
These results are similar to those of previous studies that have shown that eating fruit in general increases nutrient intake; however, these studies have not examined watermelon in particular.
The data analysis participants who consumed watermelon also had lower intakes of total saturated fatty acids and added sugars.
The research analyst and author of the study, Kristen Fulgoni, will present the findings at the Nutrition 2023 annual meeting of the American Society for Nutrition, which will be held in Boston from July 22 to July 25.
General watermelon nourishment data
Watermelon is loaded with water, is almost sans fat, and is a wellspring of fundamental nutrients and minerals.
Lower circulatory strain
Decreased insulin obstruction
diminished muscle soreness (rapid rebound)
Watermelon has been linked to decreased inflammation, improved skin health, and improved digestion.
According to the USDA Trusted Source, 100 grams (or 1/3 cup) of raw watermelon contains the following nutrients:
Calories> 30,
Water> 91%,
Protein> 0.6 Grams
Carbs> 7.6 Grams
Sugar> 6.2 Grams
Fiber> 0.4 Grams
Fat> 0.2 Grams
Additionally, watermelon has heart-health benefits.
"Watermelon is a natural product that offers an extraordinary method for assisting you with remaining hydrated (with its huge water content), and plentiful in nutrients C, magnesium, calcium, and potassium," says Kristin Kirkpatrick, MS, RDN, a nutritionist and the creator of "Thin Liver."
According to Kirkpatrick's explanation, "it also is low on the glycemic load, which offsets the idea that eating watermelon will lead to extreme spikes in blood sugar and insulin."
Watermelon's heart-healthy properties are specifically linked to lycopene, a plant-based antioxidant.
The nutrient known as lycopene is what gives certain fruits their pink or red color.
Trusted Source is suggested by research
Lycopene has been linked to a lower risk of heart disease development or death before it occurs.
According to research conducted by the USDA, a cup and a half of watermelon contains between 9 and 13 milligrams of lycopene. According to Kirkpatrick, citing the report, watermelon has 40% more lycopene than tomatoes on average.
Kirkpatrick adds, "It's also high in the amino acid citrulline." Because it has the ability to widen blood vessels and may encourage muscle growth, citrulline has gained popularity as an exercise supplement.
Additionally, the naturally occurring form of citrulline, also known as L-citrulline, is brought up by registered dietitian and diabetes educator Julie Cunningham. Watermelon is a particularly decent wellspring of L-citrulline, a substance that scientists have tracked down Confided in Source.
helps prevent artery clogging and lowers blood pressure, she claims.
Simple methods for adding watermelon to your eating regimen
The following advice from Kirkpatrick can help you consume more watermelon.
Watermelon can take the place of desserts with a lot of sugar. For instance, Kirkpatrick asserts, "having a cup of watermelon rather than ice cream will provide more nutrient density."
During activities, bring watermelon for a snack. During a hike, munching on watermelon will help you stay hydrated, she says.
Slushies can be made by freezing watermelon.
Salads should contain watermelon. According to Kirkpatrick, grilled watermelon slices complement arugula salads well.
Additionally, Cunningham likes to add watermelon to salads.
She says, "Cold watermelon salad is a great summer side dish." Simply blend cubed watermelon, slashed cucumbers, disintegrated feta cheddar, and new basil and mint leaves," she says.
Then, refrigerating several hours ahead of time is optional but recommended.
"If you have any desire to go somewhat more extravagant, dress with honey and lime juice," says Cunningham.
When combined with mango, red onion, jalapeno, lime, and cilantro, watermelon makes an excellent salsa. Cunningham suggests serving it with chips or over fish or chicken during a meal.
You can try more foods to get more nutrients.
Good dieting doesn't start and end with watermelon. There are numerous other new food varieties that contain comparative supplement profiles that can be effortlessly added to your eating routine.
Cunningham cites, for instance, the following foods as excellent sources of lycopene in addition to watermelon:
tomatoes,
papaya,
guava,
pink grapefruit,
sweet red peppers,
Color can help you determine which foods contain heart-healthy lycopene.
Cunningham tells Healthline, "Foods with a strong red color tend to be high in lycopene."
Watermelon, according to Kirkpatrick, is just one plant; however, consuming a variety of fruits and vegetables may also improve heart health.
Therefore, in addition to consuming watermelon, Kirkpatrick suggests increasing your intake of healthy fats (such as nuts, seeds, and extra virgin olive oil), consuming foods high in fiber (such as beans and legumes), and attempting to maintain or attain a low intake of added sugar, refined grains, fried foods, and nuts.
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