Is Watermelon Healthy?
Is watermelon healthy? Read this article to discover the health benefits of watermelon, and learn when to be cautious with this hydrating summer favorite.
Is it actually fruit?
Before we answer the question of whether watermelon is healthy or unhealthy, we will briefly discuss what exactly it is. Nothing screams summer more than a piece of refreshing watermelon with the juice almost running down your chin. But did you know that watermelon (Citrullus lanatus) isn’t actually a fruit at all?
This round topper is related to the pumpkin and the cucumber and is a (fruit) vegetable. The summer snack is therefore officially a vegetable. You wouldn’t think so from a fruit that is so sweet and delicious.
When it comes to your daily portion of fruit and vegetables, watermelon counts as fruit. This is because it is more comparable to fruit in terms of sugars and nutrients.
Is Watermelon Healthy? that’s how healthy watermelon is
You are reading this article because you want to know how healthy watermelon is. We won’t keep you in suspense any longer: watermelon is healthy. We don’t want to sound too corny, but in the end it’s what’s on the inside that counts, right? The handsome fruit is also convincing in terms of content.
The watermelon consists of more than 90 percent water. This means that the fruit has relatively few calories, namely only 45 kcal per 125 gram bowl.
But if you think you might as well knock back a glass of water; think again. In addition to water, the watermelon contains many healthy nutrients and the necessary vitamins and minerals.
The fruit vegetable also contains a lot of potassium, magnesium and vitamins A and C. Not to mention many antioxidants and amino acids, all of which have unique properties.
The ratio of certain substances in watermelon (particularly lycopene to beta-carotene) makes the fruit particularly powerful when it comes to its antioxidant properties.
Beta-carotene is a so-called provitamin. It is converted by your body into vitamin A. Lycopene is a bioactive substance. These are nutrients that may have health benefits.
The flesh of watermelon can also be white, pink, orange or yellow (in addition to red). The red variant contains the most lycopene.
Fruit with seeds, but can you eat them?
Watermelon has recently been increasingly sold without seeds. And if there are seeds in it, they are often removed before eating. Actually a shame, because the seeds of watermelon are also healthy. They contain protein, fats and minerals such as iron and zinc.
The seeds are also said to have antibacterial properties. If something is antibacterial, it means that it may kill or reduce the growth of bacteria.
We are often asked whether you can eat the seeds of the watermelon. So a resounding yes. Also nice to prevent waste. Speaking of which. Did you know that you don’t have to peel watermelon thickly at all?
It is better not to eat the hard green skin, but the firm white part underneath is perfectly suitable for consumption and is even very healthy. There is a lot of vitamin C and B6 just under that hard shell. So it’s a shame to throw it away.
You can eat the white part with the flesh, but you can also cut it thinly in a salad and even cook or stir-fry. Do you have a great recipe idea? Please let us know in the comments below!
RESUME
Watermelon is actually not a fruit but a fruit vegetable. The fruit contains vitamins, minerals and many antioxidants. And a lot of water, about 90 percent.
Health Benefits of Watermelon
We don’t just say that watermelon is healthy. Various studies have been done on this. We have listed the most important health benefits of watermelon for you.
For a happy heart
We secretly become happy when we see a piece of watermelon. Perhaps this is due to the summer character of the fruit and because it looks great as a print on clothing or tableware, for example. Things that make you happy are often good. But did you know that watermelon can promote heart health?
The substance lycopene (which gives the red color and is also found in tomatoes) is said to have a protective effect on our heart and blood vessels, and thus possibly reduce the risk of cardiovascular disease.
In addition, this powerful bioactive substance is said to help reduce LDL cholesterol (the bad cholesterol) and have a blood pressure-lowering effect.
Lycopene is better absorbed by your body if you combine it with fat.
Tip: the summer fruit combines surprisingly well with feta and olive oil (ok, and a little fresh, white baguette, but you don’t have the latter from us).
Against muscle pain
Watermelon contains the amino acid citrulline. Amino acids are building blocks of proteins. Each protein consists of different amino acids.
This refreshing substance could benefit your sports performance. It is also said to help prevent muscle pain. In addition, citrulline is said to dilate your blood vessels, so your heart does not have to work as hard to supply your body with oxygen-rich blood.
Did you know that this effect of watermelon is not only healthy, but that you can compare it with the effect of Viagra? The little blue pill also relaxes the blood vessels in the body thanks to (among other things) citrulline. We can imagine that this is at least interesting for our male readers.
The healthy watermelon has an additional possible benefit for men.
Evidence has been found that regular consumption of lycopene can reduce the risk of prostate cancer. The current studies have been done on cells in tubes, so more research is being done first.
Stay hydrated
Your body consists of about 70 percent water. You probably already know that you need to hydrate well. Your body needs water to transport nutrients to cells and to rid your body of waste products.
Good hydration is also important for your skin. By properly hydrating, you may be able to prevent dryness lines.
Speaking of skin, the vitamin C and vitamin A that the summer fruit contains is also good for healthy skin. For example, vitamin C is necessary for the production of collagen and protein that gives your skin elasticity and structure. Vitamin A contributes to repair and production of new cells.
The watermelon itself is a good thirst quencher. Yet watermelon juice has also become extremely popular lately.
Good for your eyes
The powerful lycopene could also have a beneficial effect on the health of your eyes. It is thought to prevent the development of age-related masculine degeneration (AMD).
AMD is a disease of the central part of the retina, which causes vision to deteriorate. Lycopene could also possibly improve visual acuity in people with AMD.
In addition, watermelon contains a lot of beta-carotene (which is also found in carrots). This is converted in your body into vitamin A. Vitamin A protects your eyes against aging and night blindness. In addition, it supports the pigments in your retina.
Anti-inflammatory properties
Watermelon contains many polyphenols (bioactive substances) such as flavonoids and carotenoids. This is said to make the summer fruit effective in reducing inflammation and reducing or neutralizing the action of harmful free radicals.
For a happy belly
Watermelon also contains fiber. But this disguised vegetable, with 0.4 grams of fiber per 100 grams, cannot be called fiber-rich. Yet the fruit is good for your intestines. The polyphenols in watermelon are said to promote good intestinal bacteria. This is not only good for your digestion, but also benefits your immune system. Healthy intestines contribute to good resistance.
RESUME
Watermelon has a hydrating effect due to its high water content. In addition, it is said to have anti-inflammatory properties and is good for your heart and blood vessels. It could also reduce muscle pain and nourish the good bacteria in your intestines.
Does watermelon help with weight loss?
Now that we are already talking about good digestion, which watermelon can possibly contribute to, it is time to ask whether watermelon helps with weight loss. The great thing about this colorful topper is that it is not only wonderfully fresh, but also wonderfully saturated. In addition, watermelon has a low energy density.
There are studies suggesting that foods with low energy density make you eat fewer calories. And yes, that is certainly useful if you want to lose weight. In addition, the vegetable fruit has a diuretic effect. This is positive, because if you are overweight, the amount of fluid in your body is also higher.
Losing fluid will not cause you to lose fat, but it can save you a few pounds on the scale. For example, this can make that walk a lot less difficult.
Watermelon is sometimes called a fattener. In our opinion, that is not entirely correct. On the contrary.
But because of the sugar in watermelon, it may be useful to stick to one serving when eating watermelon. This is approximately 150 grams. Good to know: a slice is easily 300 grams and contains 24 grams of sugar.
You sometimes hear that watermelon is unhealthy, what is that?
Watermelon is not unhealthy, but there are a number of things to watch out for. As we just mentioned, the disguised vegetable contains quite a lot of sugar. If you have type 2 diabetes, eating a lot of watermelon may not be a healthy idea.
A large part of the sugars in watermelon also consists of fructose, one of the FODMAPs. These types of carbohydrates can cause stomach and intestinal complaints in people with irritable bowel syndrome (IBS).
You may only get 45 calories from a bowl of watermelon (125 grams), but the same bowl contains 10 grams of carbohydrates. Although it is healthy, watermelon does not always fit well into a low-carb diet .
The last possible disadvantage is that watermelon can potentially trigger migraines. It is not yet fully known what the cause is. It is thought that it is due to the substance tyramine, which is mainly found in very ripe watermelons.
RESUME
Watermelon can help in the fight against kilos. So it is not a fattener, as is often claimed. However, the fruit vegetable is rich in sugar, so it is better to avoid large amounts of watermelon.
How healthy is watermelon? Conclusion
Watermelon is healthy, but just like everything else: it is not a miracle cure and is best enjoyed in moderation (due to the sugars present). A portion of watermelon fits perfectly into a healthy lifestyle and can even have positive health effects.
Red watermelon in particular is a good source of lycopene: a powerful antioxidant. But every type of fruit or vegetable has unique properties. So alternate with other types of fruit and vegetables to get the most out of your diet.
