During the summer season, the scorching sun and hot climate drain out a lot of energy from your body causing body fatigue. But do you know that you can keep your body hydrated during summer seasons in a healthy way, you do not have to necessarily depend on cool drinks and soda water all the time. Watermelon is our favourite fruit and is very helpful in keeping our body hydrated and of course, it is very healthy and nutritious also.
Botanical Name of Watermelon is Citrullus lanatus and it belongs to family Cucurbitaceae. This fruit is widely cultivated in many tropical countries as a major commercial crop. Watermelon has got a neutral taste which can be compared to plain sweetwater. Watermelon is cultivated all over the world with varying shape, size and color of flesh ranging from red, orange to yellow.
Today we are going to discuss the benefits and Nutritional Value of Watermelon for your body.
Nutritional Value
Watermelon is a juicy fruit which is made up of almost 92% of water and is highly rich in essential nutrients required by your body. Watermelons are low in calories with 0% cholesterol. One cup of Watermelon (approx. 156 gms) contains only 45% of calories. This delicious fruit is rich in electrolytes which is very beneficial for your body to compensate the loss of water due to sweating in summer season. It is a rich source of Antioxidants (Lycopene), Vitamins (Vitamin A, B1, B5 and B6), Vitamin C and Minerals (Potassium, Manganese, Magnesium). Watermelons are also rich in Amino Acids which are the building blocks of protein and proteins are required by the body to perform vital functions.
Nutritional Value Chart
Watermelon (Citrullus lanatus), fresh, Nutritive Value per 100 g,
(Source: USDA National Nutrient database)
Principle Nutrient Value Percentage of RDA
- Energy 30 Kcal 1.5%
- Carbohydrates 7.6 g 6%
- Protein 0.6 g 1%
- Total Fat 0.15 g 0.5%
- Cholesterol 0 mg 0%
- Dietary Fiber 0.4 g 1%
Vitamins
- Folates 3 µg 1%
- Niacin 0.178 mg 1%
- Pantothenic acid 0.221 mg 4.5%
- Pyridoxine 0.045 mg 3.5%
- Thiamin 0.033 mg 3%
- Vitamin A 569 IU 19%
- Vitamin C 8.1 mg 13.5%
- Vitamin E 0.05 mg 0.5%
Electrolytes
- Sodium 1 mg 0%
- Potassium 112 mg 2.5%
Minerals
- Calcium 7 mg 0.7%
- Copper 42 µg 4.5%
- Iron 0.24 mg 3%
- Magnesium 10 mg 2.5%
- Manganese 0.038 mg 1.5%
- Zinc 0.10 mg 1%
Phyto-nutrients
- Carotene-α 303 µg —
- Crypto-xanthin-β 78 µg —
- Lutein-zeaxanthin 8 µg —
- Lycopene 4532 µg —
Benefits of Watermelon for Skin
Watermelon is beneficial for your skin. This fruit is rich in antioxidants and Vitamin C which helps to fight wrinkles and fine lines. It protects your skin from sunburn, extreme climatic conditions (Hot and Cold Weather) and pollution.
1. Fights Wrinkles and Fine Line
Oxidative Stress has a major role in making your skin appear dull and lifeless and eventually leads to wrinkles and fine lines. Watermelon is very effective in treating wrinkles as it is rich in Antioxidants such as Lycopene, Glutathione and Vitamin C. It effectively fights off free radicals which is responsible for causing Oxidative Stress.
2. Repairs and Regenerates New Skin Cells
Watermelon is rich in Vitamin A another important nutrient which helps in repair and regeneration of new skin cells. Including sufficient amount of vitamin A in your diet ensure a healthy and radiant skin.
3. Protects the Skin Against Sunburn
Exposure to UV rays can harm your skin and staying for too long under sun can also cause sunburn. But don’t worry. This miracle fruit is there for your rescue. Watermelon is rich in Lycopene (almost 40%) which is a powerful antioxidant and is very beneficial for protecting your skin against sun damage and possibility of causing skin cancer. Research indicates that food rich in Lycopene can reduce redness and inflammation of skin due to sunburn. While consuming Watermelon can help to protect your skin from inside, do remember to apply a good sunscreen while going out in sun.
4. Brightens your Skin
Watermelon also helps to brighten your skin as it is rich in antioxidant gluthatione, which has got skin brightening properties. Recent studies have shown that eating Watermelon as well as applying it on face is beneficial for skin brightening. Now you can get a bright and clear skin in a healthy and delicious way.
5. Prevents Pigmentation
Watermelon is beneficial for treating hyperpigmentation as well. The skin color is due to the presence of pigment called Melanin. Increased production of Melanin caused to skin to become dark and cause pigmentation. Glutathione found in Watermelon acts indirectly, by inhibiting the production of tyrosinase enzyme which plays an important role in the production of Melanin.
6. Protects the Skin From Pollution
Your skin has to go through a lot of wear and tear daily to due pollution. The dust and smoke makes your skin dull and tired and tends to take away the natural moisture from the skin. Watermelon is rich in Antioxidants which fights off free radicals from the body and thus protects your skin from the harmful effects of pollution.
7. Fights Skin Dryness
Watermelons also help to protect your skin from the harmful effects of extreme climatic conditions. Watermelon is rich in Amino Acids known as L-citrulline which further breaks down into another amino acid called L-arginine. This combination of citrulline and arginine helps to protect your skin from dry and cold climatic conditions.
8. Acts as an Exfoliator
Watermelon also acts as a natural exfoliator. Exfoliating your skin regularly helps to get rid of dead skin cells which make your complexion dull. Watermelon contains alpha hydroxy acid such as citric acid and malic acid which helps to exfoliate your skin gently. Applying watermelon directly on your face OR mixing it with organic sea salt is an excellent way to exfoliate your skin.
9. Soothes Rashes
Watermelon is considered excellent in treating rashes as it has got cooling properties. Eating Watermelon or rubbing the rind on the affected part helps to soothe the dry and irritated skin. It provides relief from the burning and itching sensation.
10. Keeps Your Skin Hydrated
It is a known fact that Watermelon is constituted of almost 92% of water. Eating ample amount of Watermelon ensures that your body and skin get sufficient amount of water to keep it hydrated.
Health Benefits of Eating Watermelon
Watermelon is rich in essential nutrients required by the body. This fruit is rich in antioxidants, vitamins and minerals. It is rich source of Lycopene and Amino Acids which is very beneficial for a healthy skin, healthy heart and to keep your body hydrated and prevent from strokes during summer. This miracle fruit is good for digestion and for healthy kidney. Let’s discuss some health benefits of watermelon:
1. Healthy Heart
Watermelon is rich in Vitamin C and Potassium which helps to reduce cholesterol level in blood and helps to regulate the heart beat and blood pressure. It helps the blood vessels to relax and improves the blood circulation. Citrulline is the chemical found in watermelon which is converted to arginine in the kidney and is very beneficial for a healthy heart.
2. Treats Inflammation
Watermelon has got anti-inflammatory properties due to the presence of Lycopene. Lycopene is known to reduce inflammation by fighting off free radicals. An additional anti-inflammatory phytonutrient present in Watermelon is cucurbitacin E which blocks the activity of pain, fever, and inflammation causing enzyme cyclooxygenase.
3. Controls Blood Pressure
Watermelon is a rich source of Potassium and magnesium which is known to lower high blood pressure. Consuming watermelon helps to reduce the pressure on aorta and on heart, helps in relaxing the arteries, thus controlling the blood pressure. Watermelon is also rich in Amino Acid citrulline which is further broken down into arginine- which is responsible for regulating blood pressure.
4. Hydrates the Body
Drinking Water is considered good for keeping your body hydrated. Similarly eating food that is rich in water content also helps to keep your body hydrated during summers. Water melon is a fruit which is made up of almost 92% of water and is highly rich in essential nutrients required by your body. Eating watermelon is very beneficial for pregnant women as well, as they need to keep their body hydrated to prevent premature contraction which may lead to premature birth.
5. Weight Loss
Eating Watermelon is a great way of losing weight in a healthy way. Due to its high water content it makes you feel full without adding much calories. It is high in water and fiber, which helps to increase the metabolic rate and helps to flush out toxins from your body. 1 cup of watermelon has upto 45% of calories with 0% cholesterol. Thus, a healthy option to fill your stomach without adding much on calories.
Benefits of Watermelon for Hair
Watermelon is very beneficial for hair growth also. It increases the blood circulation of scalp and promotes hair growth. Watermelon is packed with Lycopene, Amino Acids, Vitamins and Minerals which helps to improve your immune system. Regular intake of watermelon ensures a healthy scalp and a healthy hair. Let’s discuss some common benefits of watermelon for hair:
1. Prevents Hair Loss
Watermelon is rich in Vitamin C which helps your body to utilize the non-hem iron, which means that RBC in blood get enough of iron which helps to carry oxygen to hair follicles, thus keeping it nourished. Watermelon helps in the formation of the much needed Collagen, which helps to keep your hair healthy, thereby preventing hair loss.
2. Promotes Hair Growth
Watermelon is a rich source of citrulline which is broken down into arginine. Arginine is an amino acid which helps the circulation on blood in scalp, thus promoting hair growth.
3. Prevents Itchy Scalp
Watermelon is packed with Vitamin A and Vitamin C which is beneficial for scalp as it helps to repair the damaged tissues. Mash Watermelon discarding the seeds and add mayonnaise to it. Apply well on your hair and scalp. Let it remain for 30 minutes before washing off. This Watermelon Hair mask helps to moisturize your hair and scalp. It has cooling effect on you scalp. Thus gives relief from itchy scalp.
4. Moisturizes Hair
Watermelon seed oil is a light weight oil which is easily absorbed by the hair and into the scalp. It helps to keep your hair moisturized and imparts shine to your hair. This oil is used by men on beard to keep it shiny and well maintain.
5. Prevents Dandruff
Watermelon juice is rich in water which helps to hydrate your scalp and it has a cooling effect on the irritated scalp which help to fight dandruff. Washing your hair with a mixture of equal quantities of green tea water and watermelon juice helps prevent dandruff and gives you smooth and silky hair as well as a healthy scalp.
One bowl of Watermelon is a power packed meal, which satisfies your craving in a healthy way by providing all the essential nutrients required by the body to perform vital functions.
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