Watermelon—Ingredient Spotlight
Watermelon is a member of the Cucurbitaceae family. It is full of nutrients and surprisingly low in calories. In this section, we will review the nutrient content of this fruit.
Composition:
Watermelon is rich in lycopene, lutein, zeaxanthin, beta-carotene, beta-cryptoxanthin, choline, fiber, copper, magnesium, potassium, iron, phosphorus, zinc, and vitamins A, B, C, and folate. The NHANES study (National Health and Nutrition Examination Survey) reveals that watermelon consumption can increase nutrient intake and diet quality among children and adults who consume it in their diet. The study showed people who consumed watermelon had lower total sugar consumption compared to other individuals.
Benefits:
Cardiovascular effects—Watermelon extracts in experimental studies showed beneficial effects in blood pressure regulation and decreased pulse pressure in both patients with a tendency towards high blood pressure and those with established high blood pressure. It also appeared to help lower LDL cholesterol levels in patients with elevated cholesterol.
Weight regulation—Watermelon intake was also associated with better regulation of body weight and BMI (body mass index).
Antioxidant effects—Watermelon is rich in lycopene and I-citrulline; additionally, the bioavailability of these nutrients is very high, therefore offering a wealth of health benefits with consumption.
Anticancer effects—Consumption of this fruit decreases the risk of prostate, breast, and lung cancers, probably secondary to its antioxidant properties.
As elaborated above, watermelons are packed with nutrients, with almost six times more antioxidants than other common fruits. Consumption of watermelon was associated with better nutrition intake in both adults and children. As always, I wish that you keep your health and nutrition in center focus and live long and strong.
