Happy National Watermelon Day, a celebration you should be having regularly. Watermelon is chock full of healthy goodness for you. It’s a nutrient dense food, which provides a high amount of vitamins, minerals and antioxidants for a low amount of calories.
With it’s great taste you’d think it’d be in high in sugar content, but in one cup of diced watermelon (152 grams) you’re consuming only 43 calories with zero grams of fat. This is probably due to the fact watermelon is made up of 92% water. This naturally low cal, fat free snack also gives you 17% of vitamin A, 21% of vitamin C, 2% of iron and 1% of your calcium needs for the day. Watermelon power indeed.
If you’re not really a veggie eater, watermelon is a great way to get more greens into your life, since this power produce is both a fruit and a vegetable. Yes, watermelon rind is completely edible with health-promoting and blood-building chlorophyll. By eating the rind, you are actually eating more of the amino acid, L-citrulline, than you would find in the pink flesh.
This is important to note because L-citrulline is related to L-arginine. Once inside the body, L-citrulline is converted into L-arginine. L-arginine increases nitric oxide levels in the blood. Higher nitric oxide levels means your body is relaxing and dilating blood vessels. This increases blood circulation to various organs, including the heart, skin and sexual organs. Drop the rind into a blender with a little lime, and give your cardio vascular system some major love.
Other major benefits of a watermelon treat?
Asthma prevention: The risks for developing asthma are lower in people who consume a high amount of certain nutrients. One of these nutrients is vitamin C, found in many fruits and vegetables including watermelon.
Blood pressure: A study published by the American Journal of Hypertension found that watermelon extract supplementation reduced ankle blood pressure, brachial blood pressure and carotid wave reflection in obese middle-aged adults with prehypertension or stage 1 hypertension and that watermelon extract improved arterial function.
Diets rich in lycopene may help protect against heart disease.
Cancer: As an excellent source of the strong antioxidant vitamin C as well as other antioxidants, watermelon can help combat the formation of free radicals known to cause cancer. Lycopene intake has been linked with a decreased risk of prostate cancer prevention in several studies.
Digestion and regularity: Watermelon, because of its water and fiber content, helps to prevent constipation and promote regularity for a healthy digestive tract.
Hydration: Made up of 92% water and full of important electrolytes, watermelon is a great snack to have on hand during the hot summer months to prevent dehydration.
Inflammation: Choline is a very important and versatile nutrient in watermelon that aids our bodies in sleep, muscle movement, learning and memory. Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and reduces chronic inflammation.
Muscle soreness: Watermelon and watermelon juice have been shown to reduce muscle soreness and improve recovery time following exercise in athletes. Researchers believe this is likely do to the amino acid L-citrulline contained in watermelon.
Skin: Watermelon is also great for your skin because it contains vitamin A, a nutrient required for sebum production that keeps hair moisturized. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair.
Adequate intake of vitamin C (one cup of watermelon provides 21% of daily needs) is also needed for the building and maintenance of collagen, which provides structure to skin and hair. Watermelon also contributes to overall hydration, which is vital for having healthy looking skin and hair.
The one problem I run into when I bring a watermelon home, “What to do with all this watermelon?” Chopping it up and having some cold, refreshing treats waiting for you in the fridge is the easiest. And when one can only eat watermelon slices for so long, add a little variety to this good for you produce. Throw the slices into the blender, rind and all to really maximize the health benefits.
You could also make some interesting food combinations like watermelon kabobs with tomato, feta, mint and lime. Or you could make a summer shrimp salad. There is nothing quite like the taste of watermelon, avocado, and protein rich shrimp on a hot summer day. Maybe National Watermelon Day will become a regular celebration in your life. Now if we could also do that with birthdays as well.
