Summers are incomplete without the red and juicy watermelon. Watermelon is a large, sweet, and refreshingly low calorie fruit. It is grown in a favorable climate from tropical to temperate regions worldwide. Besides cantaloupe, honeydew and cucumber, watermelon is a member of the Cucurbitaceae family. All parts of this fruit are edible.
There are lots of nutrients from the seeds to the white flesh closest to the rind. The rind contains more amino acid citrulline than the flesh. Rind is edible after cooking. Watermelon rinds are often cooked as vegetables in most parts of India. Watermelon seeds are also loaded with nutrients. They are high in protein, fiber, vitamin B and omega 3 fatty acid.
Healthy Reasons To Eat Watermelon
Each bite contains 92% water and 6% sugar. It’s name makes perfect sense, as it consists mostly of water. So apart from keeping you hydrated, what else does this healthy summer fruit offer?
- Rich in nutrients: It is an excellent source of a wide variety of nutrients specially Vitamin A, Vitamin C, Potassium, Dietary Fiber and Antioxidant Compounds.
Nutrients present in 100gm of watermelon are as follows :
| Sr.No. | Nutrients | Units | Quantity |
| 1 | Energy | Cal | 30 |
| 2 | Carbohydrate | Gm | 7.5 including 6.2 gm sugar |
| 3 | Fiber | Gm | 0.4 |
| 4 | Magnesium | Mg | 10 |
| 5 | Potassium | Mg | 112 |
| 6 | Choline | Mg | 6.3 |
| 7 | Vitamin A | Mcg | 27 |
| 8 | B – carotene | Mcg | 467 |
| 9 | Lycopene | Mcg | 4532 |
| 10 | Vitamin C | Mg | 8.3 |
One ounce i.e 28.5gm of seeds provide around 8gm of protein.
- It helps you to shed extra kilos: Watermelon is the best fruit to eat if someone is trying to lose weight. It is rich in lycopene. It will increase your body’s Arginine level, an amino acid, which helps burn fat quickly. Due to its low calorie and highwater content, it keeps a person full for a long time and helps promote weight loss.
- Good for eyes: Lycopene, an antioxidant present in watermelon keeps the eyes healthy and protects against age related macular degeneration (AMD).
- Keeps your kidney healthy: Watermelon is a natural diuretic. Potassium present in watermelon removes toxic substances from the body and reduces the percentage of uric acid present in the blood.
- Prevents constipation: It is high in water and a good source of fiber that helps prevent constipation and promotes good bowel movement.
- Promotes a healthy heart: It is the best source of Citrulline – an amino acid that our body converts to Arginine, an essential amino acid that plays a key role in relaxing blood vessels and helps improve blood flow. It also helps control blood sugar and helps lower blood pressure.
- Keeps your skin and hair healthy: Watermelon contains vitamin C, which the body needs to produce collagen – a protein that keeps your skin supple and hair strong.
- Helps in cancer prevention: Being a source of numerous antioxidants and flavonoids, watermelon consumption helps in protecting against certain types of cancer such as colon, breast and lung cancer.
- Helps with sore muscles: Due to the presence of amino acid, citrulline in watermelon, muscle soreness can be treated. Watermelon may enhance performance and speed of recovery post exercise.
- Reduce asthmatic attack: An antioxidant lycopene present in watermelon helps reduce asthmatic flares up in both children and adults.
- Keeps you energetic: Potassium present in watermelon has electrolyte properties that leaves you feeling energetic for a long time.
- Enhances the immune system: Vitamins and antioxidants present in this fruit, aids the production of RBC (red blood cells) which keep the immune system strong.
- Good for the brain and nervous system: Being rich in Choline, an antioxidant present in this fruit, helps in learning, memory and brain development.
It is the best cooling fruit to eat during the summer season. Apart from the above benefits, Watermelon also has Vitamin B6 and potassium. Potassium maintains water balance in the body while Vitamin B6 improves immunity. Citrulline prevents muscle cramps. Remember that Juicing breaks down the fiber, making sugar easier to absorb and you may not get the benefit of fiber. People with diabetes should consider eating fresh, whole watermelon rather than drinking the juice.
We hope this article helps you head to the market and pick this amazing fruit now! Find more tips on nutrition and healthy summer eating here or speak to a GOQii Coach by subscribing for Personalised Health Coaching here.
#BeTheForce
Getting out of the house has been a task because of the heat. Venturing out means sweating profusely or being dehydrated due to lack of drinking water at continuous intervals. Want to take some extra precautions to keep your body cool and healthy? Try these healthy and refreshing summer coolers to keep you cool and ward off the heat!
During summer, our bodies crave for some chilled drink or ice cream due to the immense heat. But the fact that anything available outside is loaded with refined sugar and unhealthy fats, it might not be the best option as you need to keep your immunity up and stay cautious about your health. But we understand your craving and hence, here’s a healthier alternative – your very own hydrating summer bowl which will help you beat the heat and you can enjoy it guilt-free! 
