Nothing reminds me of summer more than a juicy and refreshing crimson watermelon. Watermelon, which is a good wingman with cheese on hot summer days, has also been the subject of fruit or vegetable discussions. Watermelon (Citrullus lanatus) is a large, sweet fruit originally from South Africa. Melon,pumpkin,pumpkin vecucumber is related to. It is highly packed with water and nutrients. Despite this, watermelon is low in calories and an extraordinarily refreshing fruit. It contains citrulline and lycopene, two powerful plant compounds. The benefits of watermelon come from these two important plant compounds.
The benefits of watermelon include many more benefits such as lowering blood pressure, improving insulin sensitivity and reducing muscle soreness. While mostly consumed fresh, it can be frozen, juiced or added to smoothies.
Benefits of watermelon
Nutritional Value of Watermelon
Watermelon, which mostly contains water and carbohydrates, is quite low in calories. It contains almost no protein or fat. The nutritional value of 100 grams of watermelon is as follows;
Calories: 30
Water: 91%
Protein: 0.6 grams
Carbs: 7,6 grams
Sugar: 6.2 grams
Fiber: 0,4 grams
Fat: 0,2 grams
Carbohydrate content of watermelon
With 12 grams of carbohydrates per cup, the carbohydrates found in watermelon are mostly glucose, fructose, and sucrose.simple candiesis It also provides a small amount of fiber. The glycemic index of watermelon varies between 72-80. This is also a high value.
Fiber content of watermelon
Watermelon is a poor source of fiber. A 100-gram serving provides only 0.4 grams of fiber. But due to its fructose content,FODMAP that is, it is high in fermentable short-chain carbohydrates. Eating high amounts of fructose can cause uncomfortable digestive symptoms in individuals who cannot fully digest them, such as those with fructose malabsorption.
Vitamins and minerals in watermelon
C vitamin: A goodC vitamin Watermelon is essential for skin health and immune function.
Potassium: This mineral is important for blood pressure control and heart health.
Copper: This mineral is most abundant in plant foods.
Vitamin B5: Also known as pantothenic acid, this vitamin is found in almost all foods.
Vitamin A: This refreshing fruit helps your bodyVitamin A can take,beta carotene It contains.
Compared to other fruits, it is a poor source of antioxidants. However, it is rich in lycopene, a citrulline amino acid and an antioxidant.
Citrulline: Watermelon is the richest known food source of citrulline. The highest amount is found in the white crust that surrounds the meat. in the body citrullineis converted to the essential amino acid arginine. Both citrulline and arginine play an important role in the synthesis of nitric oxide, which helps lower blood pressure by relaxing blood vessels.
Lycopene:Watermelon is one of the best sources of lycopene, a powerful antioxidant responsible for its red color. Fresh watermelon is better than tomatolycopene is the source.
Carotenoids: Carotenoids are a class of plant compounds that include alpha-carotene and beta-carotene, which our bodies convert to vitamin A.
Cucurbitacin E: Cucurbitacin E is a plant compound with antioxidant and anti-inflammatory effects.
Benefits of Watermelon
Lowers blood pressure
Citrulline and arginine in watermelon help in the production of nitric oxide. Nitric oxide is a gas molecule that causes the small muscles in blood vessels to relax and expand. This lowers blood pressure. Eating watermelon reduces blood pressure and arterial stiffness in people with high blood pressure.
Breaks insulin resistance
Insulin secreted in the body is a vital hormone and plays a role in blood sugar control.Insulin resistanceA condition in which cells become resistant to the effects of insulin. This causes the blood sugar level to rise. High blood sugar level triggers the development of diabetes. Arginine from this fruit reduces insulin resistance.
Reduces muscle soreness after exercise
Muscle pain is a side effect of strenuous exercise. One study showed that watermelon juice was effective in reducing muscle soreness after exercise.
Meets the body's water needs
Drinking water is an important way to hydrate the body. Eating foods with a high water content also keeps the body hydrated.Watermelon contains a high percentage of water with 91%. In addition, the high water content of fruits and vegetables makes you feel full.
It is effective in preventing cancer
Researchers have studied lycopene and other plant compounds found in watermelon for their anti-cancer effects. It has been determined that lycopene prevents some types of cancer. It is stated that it reduces the risk of cancer by lowering insulin-like growth factor (IGF), a protein that plays a role in cell division. High IGF levels are linked to cancer.
Good for heart health
Dietary and lifestyle factors reduce the risk of heart attack and stroke by lowering blood pressure and cholesterol levels. The various nutrients in watermelon have specific benefits for heart health. Studies show that lycopene can help lower cholesterol and blood pressure. Other vitamins and minerals in this fruit are also beneficial for the heart. These are vitamins A, B6, C;magnesium vepotassium minerals.
Reduces inflammation and oxidative stress
Inflammation is a major driver of many chronic diseases. Watermelon helps reduce inflammation and oxidative damage as it is rich in the anti-inflammatory antioxidants lycopene and vitamin C. As an antioxidant, lycopene is also beneficial for brain health. For example,Alzheimer's diseasedelays the onset and progression of
Prevents macular degeneration
Lycopene is found in various parts of the eye. Protects against oxidative damage and inflammation. Also age dependent macular degeneration (AMD) prevents. This is a common eye problem that can cause blindness in older adults.
It stimulates blood circulation in the scalp and accelerates hair growth.
It prevents hair loss.
It prevents the ends of the hair from breaking.
It moisturizes the scalp and prevents it from drying out.
Benefits of Watermelon During Pregnancy
It reduces the risk of preeclampsia
Watermelon is rich in lycopene, which gives tomatoes and similarly colored fruits and vegetables their red color. Lycopene reduces the risk of preeclampsia by up to 50%.
Preeclampsia is a pregnancy complication that causes high blood pressure and protein loss in the urine. It is one of the most important causes of preterm birth.
Reduces the risk of complications during pregnancy
During pregnancy, the daily fluid requirement of women increases. At the same time, digestion slows down. Because of these two changes, pregnant women are at risk of becoming dehydrated. This, in turn, can cause constipation or hemorrhoids during pregnancy. The rich water content of watermelon helps pregnant women meet their increased fluid requirements. This is not just a watermelon-specific feature. It applies to any fruit or vegetable rich in water, such as tomatoes, cucumbers, strawberries, zucchini and even broccoli.
It is generally safe to eat watermelon during pregnancy. But watermelon is moderately rich in carbohydrates and low in fiber. This can cause blood sugar levels to rise. Therefore, women with pre-existing diabetes or who develop high blood sugar levels during pregnancy – known as gestational diabetes – should avoid eating large amounts of watermelon.
As with all fruit, watermelon should be thoroughly washed before slicing and eaten immediately. To minimize the risk of food poisoning, pregnant women should avoid eating watermelon left at room temperature for more than 2 hours.
Harms of Watermelon
Watermelon is a favorite fruit of most people and many people can eat it without any problems. However, eating watermelon can cause allergic reactions or digestive problems in some people.
Watermelon allergy
Watermelon allergy is rare and is usually associated with oral allergy syndrome in pollen-sensitive individuals. Allergy symptoms; It manifests as itching of the mouth and throat, as well as swelling of the lips, mouth, tongue, throat or ears.
Watermelon poisoning
Fruits grown in the soil, such as watermelons and melons, can cause food poisoning due to Listeria bacteria that can form on the skin and spread to the flesh of the fruit. Washing the skin of the watermelon before eating it will reduce the risk. Also avoid eating watermelon that has not been refrigerated, refrigerated, and prepackaged.
Watermelon contains high amounts of fructose, a type of FODMAP that some cannot digest. FODMAPs like fructose swellinggas, stomach cramps, diarrhea, andconstipation cause unpleasant digestive symptoms such as People sensitive to FODMAPs, such as inflammatory bowel syndrome (IBS), should not consume this fruit.
Is Watermelon Vegetable or Fruit?
Watermelon is considered both a fruit and a vegetable. It is a fruit because it grows from a flower and is sweet. It is a vegetable because it is collected from the field like other vegetables and is a member of the same family as cucumber and zucchini.
How to Choose a Watermelon?
Get a solid, symmetrical watermelon that is free of cuts, bruises, or dents. Any irregular shape or bulge means that the fruit is receiving insufficient amounts of sunlight or water.
The fruit should be heavy for its size. This indicates that it is full of water and therefore ripe.
Good watermelon is dark green and looks dull. If it's shiny, don't buy it.
How to Store Watermelon?
Uncut watermelon can be stored in the refrigerator for up to a week. Be careful not to store the fruit below 4 degrees, as injuries may occur to the fruit.
If you are not going to consume it right away, place the cut watermelon in a sealed container and refrigerate for up to three or four days.
The benefits of watermelon are not limited to its fruit. Watermelon juice, seeds and even peel are very useful. Those who are interested can read these articles.
