Watermelon is one of the most iconic fruits of summer, and for good reason. Not only is it refreshingly sweet and low in calories, but it's also packed with essential vitamins and minerals. It contains potassium, magnesium, vitamins A and C, and lycopene, as well as a variety of other nutrients. Plus, it's less acidic than citrus fruits and tomatoes, making it a great source of lycopene and vitamin C.
In this article, we'll explore the nutritional benefits of watermelon in detail. One cup of diced watermelon (152 g) provides 46 calories, 0.9 g of protein, 11.5 g of carbohydrates, and 0.2 g of fat. Watermelon is an excellent source of lycopene and vitamins A and C. The carbs in watermelon are mostly sugars, with just a little fiber. Half of the sugar is fructose, a quarter is glucose, and less than a quarter is sucrose, while the other sugars constitute smaller fractions.
If you're counting carbs, it's best to measure the watermelon carefully. For diet tracking purposes, you can consider watermelon as a fat-free food. Seeds (yes, they are edible) are a source of omega 3 fatty acids. Watermelon has just a little protein, with just under 1 gram per cup. Interestingly, some companies produce protein from watermelon seeds by germinating and husking the seeds.
However, you won't be able to get that level of protein from fresh seeds, because the shell of the seed prevents you from digesting the protein it contains. A fully ripe red watermelon contains higher levels of nutrients than a less ripe watermelon. A single serving of watermelon is a good source of vitamin C and vitamin A, providing a significant percentage of each person's daily needs. A cup of watermelon cut into cubes or balls contains about 46 calories. If you prefer to eat it cut into wedges, a piece containing about a sixteenth part of the melon (286 grams) contains almost double that amount or approximately 86 calories. Watermelon is low in calories and contains almost no fat.
While it provides many valuable nutrients, such as vitamins A and C, it is somewhat high in sugar, so people who control their sugar intake can get better results if they eat this fruit in moderation. However, if you have hay fever or are allergic to pollen or ragweed grasses, you may have food pollen allergy syndrome, which can cause a cross-reaction with pollen-like proteins in watermelon. Go beyond typical slices and add watermelon to smoothies, sauces and salads (both fruit salads and those that contain lots of vegetables). Its subtle sweetness also goes well with cheese, nuts and other protein sources. Watermelon, like other fruits and vegetables, is considered to have a low energy density. This means that one serving has fewer calories than other options that have a high energy density, such as packaged candies.
While watermelon can contribute to a healthy diet for weight loss, other nutritious foods such as complex carbohydrates, healthy fats and lean proteins can also help. While no one is exactly sure of the true origin of watermelon, it's a fact that generations of Americans have appreciated the fruit. Its high water content is refreshing on hot summer days, and its sweetness rivals that of ice cream and other processed high-calorie snacks. This may explain why watermelon is the most consumed melon in the country. Eating fresh whole fruit instead of processed sugar-containing treats can help you lose weight over time. While watermelon has less fiber than other popular fruits such as apples and berries, researchers still believe that it can help you consume enough fiber throughout the day to reduce the risk of high cholesterol and improve regularity. However according to the Mayo Clinic the water content in fruits such as watermelon can also help you feel full.
Watermelon is a smart snack or side dish option regardless of whether you're on a diet or want to maintain your weight. However when it comes to losing weight watermelon alone isn't enough. It's important to incorporate other fruits and vegetables into your diet in the long term to reduce calories while increasing your intake of important nutrients. You should avoid fad diets that focus on watermelon as the only food you eat. These types of diets may cause you to lose weight temporarily but you'll only gain it back once you return to your normal eating habits. Unlike processed foods watermelon poses no long-term health risks for most people. In fact watermelon's low calories and high nutrient content make the fruit a beneficial treatment for many people including people with type 2 diabetes who need to control blood sugar levels. Buying a watermelon can be a challenge because you can't really see the inside of the fruit until you get home and open it.
But as a general rule a watermelon should be heavy if one seems lighter than the others this could mean that it has lost its water content and has been damaged. Depending on its size a small watermelon can weigh as little as 2.5 pounds (pound) while a larger variety can weigh 44 pounds or more according to the Encyclopedia Britannica. A watermelon contains approximately 92% water according to Healthline. Each juicy bite contains significant levels of vitamin A (opens in a new tab), vitamin B6 (opens in a new tab) and vitamin C (opens in a new tab), lots of lycopene antioxidants (opens in a new tab), nuts and amino acids (opens in a new tab), nuts and amino acids (opens in a new tab). Watermelon even contains a modest amount of potassium (opens in a new tab).Only about 10% of Americans eat the recommended two cups of fruit per day according to the Centers for Disease Control and Prevention (CDC).
Because it's low in calories and sugar you can safely eat several servings of watermelon every day without doubting any impact on your diet in the long term but Sollid says that the best thing for your dietary health is still eating an overall balanced diet.