Watermelon is a member of the melon family, similar to cantaloupe, melon, and cucumber. Some of the more well-known varieties include the Jintara variety. Most watermelons are sweet, with striped green skin and red or yellow flesh, depending on the variety. This fruit is considered a juicy fruit, so it is popularly eaten to increase moisture or cool down. In addition, watermelon contains a variety of nutrients and may also have health benefits. Such as reducing the risk of cancer and diabetes, helping to prevent dehydration, and nourishing the heart. However, watermelon should be consumed in moderation, because too much can have negative effects on health. Such as increasing the risk of high blood sugar.
Nutritional value of watermelon
According to data from the United States Department of Agriculture (USDA) published in 2019, 100 grams of ripe watermelon contains 91.4 ml of water. Provides 30 kilocalories of energy, and contains the following nutrients:
- Carbohydrates 7.55 grams
- Sugar 6.2 grams (divided into fructose 3.36 grams, glucose 1.58 grams, sucrose 1.21 grams and maltose 0.06 grams)
- Protein 0.61 g.
- Fiber 0.4 grams
- Fat 0.15 grams
- Potassium 112 mg
- Magnesium 10 mg
- Vitamin C 8.1 mg
- Vitamin A 28 mcg RAE
In addition, watermelon also contains many vitamins and minerals such as iron, zinc, vitamin B1, vitamin B2, vitamin B3, vitamin B5, vitamin B6, folate, choline, carotene, lutein and zeaxanthin, especially lycopene. Which has antioxidant properties that help protect cells from being damaged by free radicals, causing premature deterioration and leading to cancer, heart disease, diabetes , etc.
Benefits of Watermelon
Watermelon is rich in nutrients that are beneficial to health. Scientific studies support the therapeutic and disease-preventive and health-promoting properties of watermelon, including:
Helps reduce the risk of dehydration
Watermelon is known as a juicy fruit because it is made up of about 90% water. For example, 100 grams of ripe watermelon contains 91.4 milliliters of water. Eating foods that contain a lot of water can help keep the body hydrated. Allowing the body’s systems to function normally, such as controlling body temperature and transporting nutrients to various organs. It also helps the body stay alert and reduces the risk of dehydration.
May help reduce the risk of cancer
The National Cancer Institute of the United States revealed that free radicals are harmful to the body. They can destroy tissues and cells or cause cell components such as DNA, proteins, and cell membranes to change and deteriorate prematurely. Leading to serious diseases such as cancer. However, if the body has enough antioxidants, it may help balance free radicals in the body and reduce the risk of such diseases.
Watermelon contains antioxidants such as lycopene and cucurbitacin E. A study on the relationship between lycopene and cancer risk published in the Journal of Medicine (Baltimore) in the United States in August 2015, which reviewed, analyzed, and summarized data from more than 2,300 related studies, found that regular consumption of lycopene, which has anti-cancer properties, may reduce the risk of prostate cancer. This is because lycopene may reduce the level of IGF-1, a hormone that has a structure similar to insulin and causes cells to divide. When this hormone decreases, it may help inhibit the division and growth of cancer cells.
May help relieve muscle pain
Watermelon contains an amino acid called citrulline, which may help relieve muscle soreness and improve exercise performance. A study from the School of Pharmacy, Korea University, published in the Journal of Sport and Health Science in China in February 2020 studied the relationship between citrulline and blood lactate levels, fatigue, and muscle soreness after exercise. The study reviewed, analyzed, and summarized 13 related studies, involving a total of 206 participants. It was found that taking citrulline supplements regularly can reduce fatigue and muscle soreness after exercise, without affecting blood lactate levels. Lactate is an acid that the body releases when exercising a lot. The higher the lactate, the more it will have a negative effect on the muscles, causing pain and muscle fatigue.
May help nourish the skin
Vitamin C helps to stimulate the production of collagen, a protein that keeps skin and hair strong. Vitamin A is also involved in the production and repair of skin cells. Regular consumption of watermelon, which is rich in vitamins A and C, may help to improve the health of your skin and hair. A study on the role of vitamin C in skin health, published in the journal Nutrients in August 2017, found that vitamin C has antioxidant properties that may help protect the skin from UV damage. In particular, when combined with vitamin E, it helps to stimulate the production of collagen in the skin, which helps speed up the healing of skin wounds and reduces the formation of scars. It may also help to reduce the appearance of premature wrinkles.
May help with weight control
Watermelon is a sweet fruit that provides low energy. If you eat watermelon as a sweet food or a snack between meals, in the right amount, it may be more beneficial for weight loss than eating bakery products or snacks. A study from San Diego State University, United States, published in the journal Nutrients in March 2019, researched the effects of consuming fresh watermelon on the response to immediate satiety and the risk of cardiovascular disease in overweight and obese adults (aged 18-55 years).
The first group of subjects ate 2 cups (about 300 grams) of fresh watermelon every day, which provided 92 kilocalories of energy. The second group of subjects ate cookies that provided the same amount of energy for a total of 4 weeks. It was found that fresh watermelon helped them feel full longer than cookies. It was able to reduce hunger and appetite for more than 90 minutes after eating. In addition, the group that ate fresh watermelon also had a smaller waist circumference, lower body weight and blood sugar levels, and had more balanced antioxidant and blood fat levels.
May help strengthen joints
Beta-cryptoxanthin, a carotenoid found in watermelon, may help prevent arthritis, which may reduce the risk of developing joint diseases such as rheumatoid arthritis. A study published in The American Journal of Clinical Nutrition in August 2005 looked at the relationship between beta-cryptoxanthin and polyarthritis. An analysis of data from over 25,000 European polyarthritis patients found that increasing beta-cryptoxanthin intake, such as drinking one glass of fresh orange juice a day, may help reduce the risk of developing inflammatory diseases such as rheumatoid arthritis.
Is it dangerous to accidentally swallow watermelon seeds?
Usually, accidentally swallowing a few watermelon seeds does not cause any harm to the body. This is because the stomach acid can break down the seeds and convert them into waste products that can be excreted from the body. However, eating a lot of watermelon seeds can cause bloating, gas, or constipation. Before eating watermelon, make sure that there are no seeds left in the flesh, especially for young children. In addition to causing digestive problems, watermelon seeds can also get stuck in the throat or cause choking.