Does watermelon get fatter or slimmer? The question may seem strange, but it is more common than it sounds. Related to the melon, the watermelon belongs to the Cucurbitaceae family, which also includes squash, zucchini and cucumber.
Like these other foods, watermelon is also rich in water, favouring diuresis. For this reason, it is a highly recommended fruit for weight loss regimens.
In addition, it contributes to the body due to the nutrients it has in its composition. Has it aroused curiosity? So, check out in this article all the benefits of watermelon that science has proven.
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No, watermelon is not fattening. Quite the opposite! It can be a great ally in weight loss diets. A slice of the fruit, approximately 100 grams, has just 33 calories. Water is responsible for more than 90% of the watermelon composition.
In addition to its low-calorie content, watermelon is a delicious and highly beneficial fruit with numerous medicinal properties.
Nutritional properties of watermelon
Watermelon is a food consumed almost all over the world, and what has no calories has nutrients. Thanks to its large amount of water, the fruit has been used to quench thirst and keep the body hydrated since immemorial.
According to nutritionist Janiele da Silva Rodrigues, the food is a source of several B-complex vitamins, such as thiamine (B1), riboflavin (B2), pyridoxine (B6), biotin (B7) and folic acid (B9). Watermelon is also a source of vitamins A and C and essential minerals such as calcium, iron, phosphorus, magnesium, potassium and zinc.
Health Benefits of Consuming Fruit
Watermelon is, without a doubt, a food that brings numerous benefits; as was shown previously, it is full of nutrients, so much so that even its seeds can be ingested.
Its consumption is highly beneficial for those who want to lose weight, as it is low in calories. In addition to promoting the proper functioning of the gastrointestinal tract and helping to deflate. The fruit also has a rejuvenating action and can even improve the appearance of the skin and hair.
Check out some of its main benefits below:
- Fighting free radicals
- Rich in fibre
- Fight inflammation
- healthier eyes
- Young skin and hair
- good for the heart
- Ideal for moisturizing.
Fighting free radicals
Watermelon is a source of antioxidant substances, including vitamin C and the carotenoid lycopene. Antioxidant substances have as their primary function to fight the so-called free radicals, harmful agents that damage cells.
Lipids, low-density lipoproteins, proteins and DNA can also be targets for oxidizing molecules. The antioxidant action can prevent the emergence of various chronic diseases, heart disease and even some types of cancer.
Everyone has heard of diuretic foods that help to “deflate,” but perhaps they don’t know why. In watermelon, this is due to the large amount of water in its composition.
The diuretic action stimulates urine production, promoting fluid elimination. The kidneys eliminate excess substances such as sodium and uric acid with a greater excretion flow.
Rich in fibre
According to nutritionist Janiele Rodrigues, watermelon has dietary fibre that helps the intestines’ health and weight loss. Soluble fibre helps to increase satiety and decrease appetite. In addition, they also regulate intestinal transit and help balance LDL, popularly called bad cholesterol.
Insoluble fibres can retain toxic substances and eliminate them in the feces. This makes the excretory tract less susceptible to various diseases and prevents constipation.
Inflammatory processes are more common than they seem, ranging from superficial acne to pharyngitis. To combat these problems, watermelon has a substance called flavonoid, which gives vibrant colours to the fruit. In addition, this same substance has anti-allergic action and strengthens the immune system.
Do you know the importance of vitamin A for eye health? It promotes the production of rhodopsin, an essential protein for properly functioning the retina. Deficiency in this vitamin can cause dry eyes and night blindness, leading to permanent vision loss.
But the beta-carotene in watermelon becomes vitamin A when ingested by the human body. In addition, the fruit’s antioxidant properties also help to prevent various ailments, such as macular degeneration and cataracts.
Younger skin and hair for longer
Vitamin C stimulates the production of collagen, a protein that gives hair and skin resistance, hydration and elasticity. Ascorbic acid’s antioxidant action prevents the appearance of blemishes and wrinkles.
Also called retinol, vitamin A helps lock tresses to hydrate and is an excellent growth stimulant.
good for the heart
According to nutritionist Janiele Rodrigues, potassium is essential for muscle contractions. This explains why it is recommended for people who suffer from cramps.
In addition, the mineral is of great importance for the proper functioning of the heart since the blood is pumped by involuntary contractions of the organ’s muscles.
Intake of watermelon, a food with potassium in its composition, can help prevent diseases such as muscle weakness and arrhythmia. As mentioned above, lycopene has a vasodilating action, which improves blood circulation.
Ideal for moisturizing
In hot seasons, people lose a lot of water, as sweat is used to alleviate the temperature. Therefore, paying more attention to hydration during these periods is essential.
As it is a bland food rich in water, the Ministry of Health recommends the consumption of juices or fresh watermelon. Ultra-processed foods, such as cookies and snacks, are deficient in moisture. Therefore, give preference to fruits during the hot seasons.
Can’t eat watermelon at night: myth or truth?
Myth. The watermelon is a fruit of quick, easy digestion because its composition is primarily water. “What can happen is that for some people, the watermelon is indigestible and can cause discomfort, or you ate some other food that was not good for you,” adds the nutritionist.
Are there contraindications?
People who have diabetes should consume the fruit moderately. Watermelon has a high glycemic index, which increases blood glucose levels. Ideally, the consumption of watermelon by diabetics should be interspersed with other foods with a low glycemic index.
My name is Ellie Lauderdale, MD and I am USA based professional Nutritionist .
I am a Registered Dietitian Nutritionist and board certified specialist in sports dietetics who is trained in integrative medicine. I have worked with hundreds of clients, from those suffering with chronic disease to professional and olympian athletes. My goal is to help optimize you from the inside so that you can feel, perform, and look your best on the outside.