Share on Pinterest New analysis means that watermelon could also be much more nutritious than beforehand thought and it might probably assist decrease your danger of coronary heart illness, too. Getty Photos A brand new examine means that consuming watermelon could also be higher for you than beforehand believed.
Researchers discovered that examine individuals who ate extra watermelon had a better consumption of important vitamins, together with fiber, potassium, and vitamin C.
Watermelon may also assist enhance hydration and decrease your danger of coronary heart illness. Watermelon could also be much more nutritious than earlier analysis suggests. In response to a brand new examine revealed in Vitamins, consuming watermelon may truly assist improve whole nutrient consumption and food plan high quality. The examine authors analyzed knowledge from Nationwide Well being and Diet Examination Survey (NHANES) cycles 2003–2018. They discovered individuals who consumed watermelon had a better consumption of important vitamins together with dietary fiber, magnesium, potassium, vitamin C, and vitamin A, in addition to lycopene and different carotenoids. This means watermelon can improve nutrient consumption in addition to food plan high quality in each youngsters and grownup Individuals, say the examine authors. These findings are much like earlier research which have proven consuming fruit basically contributes to nutrient consumption, however different research have lacked watermelon particularly. Folks from the information evaluation who consumed watermelon additionally had decrease intakes of added sugars and whole saturated fatty acids. Kristen Fulgoni, analysis analyst and examine writer, is presenting the analysis findings on the American Society for Diet annual assembly, Diet 2023, held July 22-25 in Boston.
Normal watermelon diet data Watermelon is stuffed with water, is sort of fat-free, and is a supply of important nutritional vitamins and minerals. Consuming watermelon is related to the next well being advantages: Decrease blood stress
Lowered insulin resistance
Lowered muscle soreness (faster rebound) Watermelon advantages are additionally linked to higher digestion, improved pores and skin well being, and decrease ranges of irritation. The vitamins in 2/3 cup (100 grams) of uncooked watermelon in response to the USDA are: Energy: 30
Water: 91%
Protein: 0.6 grams
Carbs: 7.6 grams
Sugar: 6.2 grams
Fiber: 0.4 grams
Fats: 0.2 grams
Watermelon additionally has coronary heart well being advantages “Watermelon is a fruit that provides an effective way that will help you keep hydrated (with its massive water content material), and wealthy in nutritional vitamins C, magnesium, calcium, and potassium,” says Kristin Kirkpatrick, MS, RDN, a nutritionist and the writer of “Skinny Liver.” “It is also low on the glycemic load, which offsets the concept that consuming watermelon will result in excessive spikes in blood sugar and insulin,” Kirkpatrick explains. Particularly, although, she hyperlinks the guts well being advantages of watermelon to lycopene, a plant-based antioxidant. Lycopene is the nutrient that offers the pink or crimson pigment to sure fruits. Analysis suggests lycopene is related to reducing your danger of growing coronary heart illness or prematurely dying from coronary heart illness. The USDA says research have proven {that a} cup and a half of watermelon accommodates about 9 to 13 milligrams of lycopene. So on common watermelon accommodates some 40% extra lycopene than tomatoes, says Kirkpatrick after citing the report. “It’s additionally excessive in an amino acid generally known as citrulline,” Kirkpatrick provides. Citrulline has turn into in style as an train complement as it might probably dilate blood vessels and will promote muscle development. Julie Cunningham, a registered dietitian and diabetes educator, additionally brings up citrulline or L-citrulline which is the naturally occurring kind. “Watermelon is an particularly good supply of L-citrulline, a substance that researchers have discovered lowers blood stress and helps forestall clogging of the arteries,” she says.
Simple methods so as to add watermelon to your food plan Kirkpatrick shared the next ideas to assist incorporate extra watermelon into your food plan. Substitute very high-sugar desserts with watermelon. “For instance, having a cup of watermelon as an alternative of ice cream will present extra nutrient density,” says Kirkpatrick.
Carry watermelon as a snack throughout actions. “Snacking on watermelon throughout a hike will assist with hydration,” she says.
Freeze watermelon and make slushies.
Add watermelon to salads. “Grilled watermelon slices go nicely on arugula salads,” Kirkpatrick says. Cunningham can be a fan of including watermelon to salads. “Chilly watermelon salad makes an important summer season facet dish,” she says. “Simply combine cubed watermelon, chopped cucumbers, crumbled feta cheese, and recent basil and mint leaves,” she says. Then, it’s not needed however beneficial to refrigerate for a number of hours forward of time. “If you wish to go just a little extra fancy, costume with honey and lime juice,” says Cunningham. “Watermelon additionally makes an important salsa when blended with mango, crimson onion, jalapeno, lime, and cilantro. Serve with chips or over hen or fish at a meal,” Cunningham suggests.