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Watermelon – Healthy Eating

A watermelon contains about 6% sugar and 92% water by weight. As with many other fruits, it is a source of vitamin C.

  • Watermelon, raw (edible parts)
  • Nutritional value per 100 g (3.5 oz)
  • Energy 127 kJ (30 kcal)
  • Carbohydrates 7.55 g
  • - Sugars 6.2 g
  • - Dietary fiber 0.4 g
  • Fat 0.15 g
  • Protein 0.61 g
  • Water 91.45 g
  • Vitamin A equiv. 28 μg (4%)
  • Thiamine (vit. B1) 0.033 mg (3%)
  • Riboflavin (vit. B2) 0.021 mg (2%)
  • Niacin (vit. B3) 0.178 mg (1%)
  • Pantothenic acid (B5) 0.221 mg (4%)
  • Vitamin B6 0.045 mg (3%)
  • Folate (vit. B9) 3 μg (1%)
  • Vitamin C 8.1 mg (10%)
  • Calcium 7 mg (1%)
  • Iron 0.24 mg (2%)
  • Magnesium 10 mg (3%)
  • Phosphorus 11 mg (2%)
  • Potassium 112 mg (2%)
  • Zinc 0.10 mg (1%)

Percentages are relative to

US recommendations for adults.

Source: USDA Nutrient Database

The amino-acid citrulline was first extracted from watermelon and analyzed.[8] Watermelons contain a significant amount of citrulline and after consumption of several kilograms, an elevated concentration is measured in the blood plasma; this could be mistaken for citrullinaemia or other urea cycle disorders.[9]

Watermelon rinds, usually a light green or white color, are also edible and contain many hidden nutrients[vague], but most people avoid eating them due to their unappealing flavor. They are sometimes used as a vegetable.[10] In China, they are stir-fried, stewed or more often pickled. When stir-fried, the skin and fruit is removed, and the rind is cooked with olive oil, garlic, chili peppers, scallions, sugar and rum. Pickled watermelon rind is also commonly consumed in the Southern US.[11] Watermelon juice can be made into wine.[12]

Watermelon is mildly diuretic[13] and contains large amounts of beta carotene.[14] Watermelon with red flesh is a significant source of lycopene. Preliminary research indicates the consumption of watermelon may have antihypertensive effects.[15]

Watermelon is an amazing fruit in summer that no one can deny.

A new study had found that some fruit and vegetables may hydrate the body twice as effectively as a glass of water – making them a refreshing snack option during the hot summer months. Containing hydrating salts, minerals and sugars, they work in a similar way to the isotonic drinks favored by athletes. Water-rich fruit and vegetables act like a two-in-one meal and drink, providing the mineral salts, natural sugars, amino acids and vitamins that are lost in exercise. The research, carried out at the private University, found this combination helped hydrate people more effectively than water or even sports drinks. And a private University study found that plant chemicals lutein and zeaxanthin – found in fruit such as watermelon and papaya – help boost hydration even further.  Summer is getting its peak and we can not let it be. Watermelon is really so amazing fruit in summer that no one can deny.


Are Watermelons Healthy?

Watermelons belong to the cucumber and squash family and are available in more than 50 varieties. Most have red flesh, but there are orange and yellow-fleshed mixtures.

  • It turns out that watermelon is very healthy. Watermelon is full of water, 90% water; it is the nature’s mineral water. This makes watermelon a great diuretic.
  • Watermelon is rich in lycopene, which I an antioxidant and helps preventing heart disease and strokes. Watermelon contains more lycopene than tomatoes.
  • Watermelon is rich in vitamin C and mineral, like magnesium and potassium which helps lowering blood pressure.
  • It is great for weight loss as a cup of watermelon only contains 50 calories.