Do you know all the health benefits of watermelons?

Watermelon is one of the most delicious, beautiful, and ecstatic summertime symbols. Did you know that it also contains a significant amount of vitamins and is especially abundant in lycopene and other antioxidants such as vitamin C?
What is our understanding of watermelon?
Despite its sweetness, watermelon’s sugar content is not excessive, and it is low in calories due to its high water content; 100 grams of watermelon contain only 30 calories.

100 grams of watermelon contain 92 grams of water, 0.61 grams of protein, approximately 8 grams of carbohydrates, and 0.15 grams of fat. In addition, it contains iron, calcium, potassium, and phosphorus.


Citrulline, an amino acid (protein) found in watermelon, increases the production of another substance in the body called nitrogen-oxygen and promotes vasodilation (widening of the arteries), thereby lowering blood pressure.

Numerous studies have linked this amino acid to a reduced risk of heart attacks, but lifestyle is the most important factor influencing heart health, so exercise, avoiding smoking, eating a Mediterranean diet, reducing stress, and getting enough sleep all affect heart health.

Citrulline is a popular amino acid (protein) found in dietary supplements for athletes because it increases nitrogen oxide production, which in turn increases lactic acid clearance and streamlines various skeletal muscle processes.


The red hue of watermelon is due to lycopene, a potent antioxidant. Antioxidants reduce the risk of certain cancers, diabetes, and other diseases, according to studies. There is more lycopene in watermelon than in any other fruit or vegetable, including tomatoes.

To obtain more lycopene, select a watermelon that is as vibrant and ripe as possible. Additionally, seedless watermelons contain more lycopene than their seeded counterparts.

Protects your joints

In addition to lycopene, watermelon contains beta-cryptoxanthin, a yellow-orange pigment belonging to the carotenoid family that has been linked to lowering the risk of heart disease and protecting the joints from inflammation.

Multiple studies have demonstrated that consuming watermelon over time reduces the risk of developing arthritis.

Preserves eye health

One medium slice of watermelon contains 9 to 11 percent of the daily vitamin A requirement. This vitamin is essential for maintaining healthy eyes.

Sweetness is naturally present in hydration

Watermelon is 92 percent water, so consuming it is a simple way to maintain hydration. Ensure you drink enough water and do not rely solely on watermelon and other fruits to hydrate your body. There is no alternative to water.

Fulfill desire for sweets

In comparison to other sweets that contain sugar or sugar substitutes, other processed ingredients, and are sometimes high in calories, a cup of watermelon cubes is a low-calorie, processed-ingredient-free sweet dish that is also fat-, cholesterol-, and sodium-free.

It can be accompanied by hard cheese cubes, yogurt, nuts, or almonds to increase satiety.

Easy to digest

If you suffer from a variety of digestive issues, the list of foods to avoid can be lengthy, but watermelon should be on your “yes” list. This fruit is easy to digest and can be used to determine how your body reacts. If you need to restrict your fiber intake, avoid eating the peel and seeds.

Sugar amount

Per serving of 200 grams, there are approximately 15 grams of carbohydrates. 100 grams of apple contains 15 grams of carbohydrates, so apples contain twice as many carbohydrates.

Why is it believed that watermelon increases blood sugar?

The reason there is a stigma that watermelon raises blood sugar is because most people consume portions of watermelon that are several times larger than 200 grams, so the pancreas is overburdened with sugar. If you have diabetes and wish to consume watermelon, consume a quantity comparable to that listed here.

Consume it separately, not with another meal, and monitor its impact on your blood sugar level with a continuous glucose meter or glucometer.

Another option is to add protein (cheese/yogurt) or fat (almonds/nuts), which will lower its glycemic index and likely cause it to break down more slowly, so that the sugar reaches the bloodstream more slowly.

Despite the common belief that watermelon is forbidden for diabetics, experience has shown that for many diabetics, eating one fruit serving at a time does not significantly increase blood sugar.

Fruit is always the best dessert; use sugar measurements to determine how your body reacts to various fruits. Choose a watermelon with a clean appearance, but remove the rind before slicing.

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