Nutritional Information and Health Benefits of Watermelon

The huge, sweet fruit known as a watermelon (Citrullus lanatus) is originally from southern Africa. It has a connection to cucumber, pumpkin, zucchini, and cantaloupe.

Watermelon is very refreshing, high in water and minerals, and has relatively little calories.

Additionally, it is a good dietary source of the potent plant components citrulline and lycopene.

This sweet melon may help to lower blood pressure, enhance insulin sensitivity, and lessen muscular stiffness, among other health advantages.

Watermelons can be frozen, converted into juice, or added to smoothies in addition to being mostly consumed raw.

Everything you need to know about watermelon is included in this article.

Nutritional Data

The two main nutrients in watermelon are water (91%) and carbohydrates (7.5%). It has relatively few calories and nearly no protein or fat.

2/3 cup (100 grams) of raw watermelon contains the following nutrients:

• 30 calories
• Water: 91%
• 0.6 grams of protein
• 7.6 grams of carbs
• 6.2 grams of sugar
• 0.4 grams of fiber
• 0.2 grams of fat

Carbs

Each cup of watermelon has 12 grams of carbohydrates (152 grams).

The majority of the carbohydrates are simple sugars like sucrose, fructose, and glucose. A little quantity of fiber is also present in watermelon.

Watermelons have a high glycemic index (GI), which is a measure of how quickly foods elevate blood sugar levels after meals. It ranges from 72 to 80. (2).

Watermelon has a relatively modest carb content per serving, thus consuming it shouldn’t have a significant impact on blood sugar levels.

Fibers

Only 0.4 grams of fiber are present in 2/3 cups of watermelon, making it a low source of fiber (100 grams).

But because it contains fructose, it is regarded as having a high level of FODMAPs, or fermentable short-chain carbohydrates.

If someone has fructose malabsorption, they may not be able to fully digest high fructose diets, which can result in unpleasant stomach symptoms.

SYNOPSIS Watermelon is primarily made up of water and simple carbohydrates, and is low in calories and fiber. Additionally, it includes FODMAPs, which some people experience as stomach issues.

Minerals and Vitamins

Vitamin C and a number of other vitamins and minerals are both abundant in watermelon.

• Vitamin C. The immune system and the health of the skin depend on this antioxidant.
• Potassium. This mineral is crucial for heart health and blood pressure regulation.
• Copper. The plant foods that are highest in this mineral are commonly missing in the Western diet.
• Vitamin B5. This vitamin, also known as pantothenic acid, can be found in some form in practically all foods.
• Vitamin A. The beta carotene found in watermelon can be converted by your body into vitamin A.

Other Plant Substances

Compared to other fruits, watermelon is a poor supplier of antioxidants.

However, it’s high in the antioxidant lycopene and the amino acid citrulline, both of which offer various health advantages (10).

Citrulline

The best recognized food source of the amino acid citrulline is watermelon. The white rind that encircles the flesh contains the most.

Citrulline is converted by your body into the necessary amino acid arginine.

Nitric oxide, which lowers blood pressure by relaxing and widening your blood vessels, is produced when citrulline and arginine work together.

Arginine has been demonstrated to speed up wound healing and is essential for numerous organs, including the lungs, kidneys, liver, immunological, and reproductive systems.

According to studies, watermelon juice is a good source of citrulline and can significantly raise blood levels of both arginine and citrulline.

Despite the fact that watermelon is one of the best food sources of citrulline, you would need to drink 15 cups (2.3 kg) of it all at once to reach the Reference Daily Intake (RDI) for arginine.

Lycopene

The best-known fresh source of lycopene, a potent antioxidant that gives watermelon its red color, is fresh fruit.

The best source of lycopene is fresh watermelon, not tomatoes.

Fresh watermelon juice is good at increasing blood levels of lycopene and beta carotene, according to human research.

To some extent, your body turns lycopene into beta carotene, which is eventually transformed into vitamin A.

Benefits of Watermelons for Health

Numerous health advantages are associated with watermelons and their juice.

Blood Pressure Is Reduced

A significant risk factor for chronic illness and early death is high blood pressure.

Citrulline, which your body transforms into arginine, can be found in watermelon. These two amino acids support the synthesis of nitric oxide.

A gas molecule called nitric oxide relaxes and dilates the small muscles that surround your blood vessels. As a result, blood pressure declines.

Adding watermelon or its juice to a high blood pressure patient’s diet may help lower arterial stiffness and blood pressure.

Insulin Resistance Is Lessened

Your body needs insulin, a crucial hormone that helps regulate blood sugar levels.

The condition known as insulin resistance occurs when your cells start to resist the effects of insulin. This has a connection to metabolic syndrome and type 2 diabetes and may result in high blood sugar levels.

According to certain research, eating arginine and drinking watermelon juice can lower insulin resistance.

Exercise-Related Muscle Soreness Reduced

A common side effect of vigorous exercise is painful muscles.

According to one study, drinking watermelon juice helps reduce muscle pain after exercise.

There are conflicting findings in the research on watermelon juice (or citrulline) and athletic performance. While one study found no effect, another revealed that untrained but not poorly taught people performed better.

View Additional Negative Effects

Most people tolerate watermelon well.

But in other people, it might result in allergic responses or stomach issues.

Allergy

In people who are sensitive to pollen, allergies to watermelon are uncommon and typically linked to oral allergy syndrome.

In addition to swelling of the lips, mouth, tongue, throat, and/or ears, symptoms include an itchy mouth and throat (39).

FODMAPs

Fructose, a kind of FODMAP that some people are unable to completely digest, is present in watermelon in relatively high concentrations.

Inconvenient digestive symptoms like bloating, gas, stomach cramps, diarrhea, and constipation can be brought on by FODMAPs like fructose.

Watermelons should perhaps be avoided by people who are sensitive to FODMAPs, such as individuals with IBS.

SYNOPSIS Watermelon allergies are uncommon but do exist. FODMAPs, which may induce unpleasant stomach problems, are also present in this fruit.

The Bottom Line

Fruits like watermelon are incredibly healthy.

Citrulline and lycopene, two potent plant chemicals related to lowered blood pressure, enhanced metabolic health, and lessened post-exercise muscle soreness, are abundant in it.

It is also sweet, tasty, and water-rich, making it a great choice for being well-hydrated.

The majority of people find that watermelon is an excellent supplement to a balanced diet.