What makes watermelon a nutritional superstar. How can this refreshing fruit boost your health. Why is watermelon considered a disease-fighting food. What are the key nutrients found in watermelon. How can you incorporate more watermelon into your diet.

The Nutritional Profile of Watermelon: A Low-Calorie, Nutrient-Dense Fruit

Watermelon is a popular summer fruit that offers a wealth of nutritional benefits. With its high water content and low calorie count, it’s an excellent choice for those looking to maintain a healthy weight while staying hydrated. Let’s examine the nutritional breakdown of this refreshing fruit:

• Calories: 46 per cup
• Carbohydrates: 12 grams
• Vitamin A: 865 IU (0.26 mg)
• Vitamin C: 12 mg
• Potassium: 170 mg
• Vitamin B6: 0.1 mg
• Fat, cholesterol, and sodium: 0

These nutrients contribute to various aspects of our health. Vitamin A supports skin and eye health, while vitamin B6 aids in protein metabolism and immune function. Vitamin C strengthens the immune system and enhances iron absorption. Potassium plays a crucial role in lowering blood pressure and maintaining nerve function.

Lycopene: The Powerful Antioxidant in Watermelon

Did you know that watermelon contains more lycopene than any other fresh fruit or vegetable? This potent antioxidant has been linked to numerous health benefits, including:

• Reduced risk of cancer
• Lower incidence of heart disease
• Protection against age-related eye disorders

Lycopene’s ability to neutralize free radicals in the body makes it a valuable ally in the fight against chronic diseases. By incorporating watermelon into your diet, you can boost your lycopene intake and potentially improve your overall health.

Hydration and Watermelon: Nature’s Thirst Quencher

One of the most remarkable aspects of watermelon is its high water content. Composed of 92% water, this fruit is an excellent choice for staying hydrated, especially during hot summer days. Proper hydration is essential for various bodily functions, including:

• Regulating body temperature
• Transporting nutrients
• Maintaining healthy skin
• Supporting cognitive function

By enjoying watermelon, you can contribute to your daily fluid intake in a delicious and nutritious way. Is there a more refreshing way to stay hydrated than with a slice of juicy watermelon?

The Versatility of Watermelon: Creative Ways to Enjoy This Nutritious Fruit

While watermelon is delightful on its own, there are numerous ways to incorporate this nutritious fruit into your diet. Consider these creative options:

1. Grilling: Lightly grill watermelon slices for about two minutes on each side for a unique flavor profile.
2. Blending: Create refreshing beverages or smoothies by blending watermelon with other fruits or herbs.
3. Salads: Add cubed watermelon to salads for a sweet and juicy twist.
4. Stir-fries: Incorporate watermelon into savory dishes for an unexpected burst of flavor.
5. Pickling: Don’t waste the rind – pickle it for a tangy, crunchy treat.

By exploring these different preparation methods, you can enjoy the health benefits of watermelon in various culinary contexts. Have you ever tried grilled watermelon or a watermelon-based smoothie?

Selecting the Perfect Watermelon: Tips for Choosing a Ripe Fruit

To fully enjoy the nutritional benefits of watermelon, it’s crucial to select a ripe fruit. Here are some key factors to consider when choosing a watermelon:

• Firmness: Look for a watermelon that feels firm and symmetrical.
• Weight: A ripe watermelon should feel heavy for its size.
• Yellow spot: Check for a yellow spot on the underside, indicating that the melon ripened in the sun.
• Color: Avoid melons with very pale or white spots, as they may have been picked too early.

By keeping these tips in mind, you can increase your chances of selecting a sweet, juicy watermelon that’s at the peak of ripeness. Do you know how to thump a watermelon to test for ripeness?

Watermelon and Blood Pressure: A Natural Approach to Cardiovascular Health

Recent studies have suggested that watermelon may play a role in promoting cardiovascular health, particularly in relation to blood pressure management. The fruit contains several compounds that contribute to this potential benefit:

• Citrulline: An amino acid that may help relax blood vessels
• Lycopene: An antioxidant that supports heart health
• Potassium: A mineral that helps regulate blood pressure

Research has shown that consuming watermelon extract may help reduce blood pressure in individuals with hypertension. While more studies are needed to fully understand the extent of watermelon’s impact on cardiovascular health, incorporating this fruit into a balanced diet may contribute to better heart health.

Watermelon and Exercise Recovery: A Natural Sports Drink Alternative

Athletes and fitness enthusiasts may find watermelon particularly beneficial for exercise recovery. The fruit’s high water content helps replenish fluids lost during physical activity, while its natural sugars provide a quick source of energy. Additionally, watermelon contains L-citrulline, an amino acid that may help reduce muscle soreness and improve exercise performance.

Some studies have suggested that drinking watermelon juice before or after intense exercise may help reduce muscle soreness and recovery time. Could watermelon be nature’s sports drink?

Watermelon and Insulin Sensitivity: Potential Benefits for Metabolic Health

Emerging research suggests that watermelon may have positive effects on insulin sensitivity, which is crucial for maintaining healthy blood sugar levels. The fruit contains several compounds that may contribute to this potential benefit:

• Lycopene: May help reduce insulin resistance
• Vitamin C: Supports overall metabolic health
• L-arginine: An amino acid that may improve insulin sensitivity

While more research is needed to fully understand the relationship between watermelon consumption and insulin sensitivity, incorporating this low-calorie, nutrient-dense fruit into a balanced diet may support overall metabolic health.

Watermelon and Weight Management: A Satisfying, Low-Calorie Option

For those looking to maintain a healthy weight or lose excess pounds, watermelon can be an excellent addition to a balanced diet. Its high water content and low calorie density make it a satisfying snack that can help curb hunger without adding significant calories. Additionally, the fruit’s natural sweetness can help satisfy cravings for sugary treats in a healthier way.

When incorporated into a well-rounded eating plan, watermelon can support weight management goals while providing essential nutrients. Have you considered replacing high-calorie desserts with refreshing watermelon slices?

Watermelon and Skin Health: A Natural Beauty Booster

The nutrients found in watermelon may contribute to healthier, more radiant skin. Here’s how this juicy fruit can support your skin health:

• Vitamin C: Essential for collagen production, which maintains skin elasticity
• Vitamin A: Supports skin cell turnover and repair
• Lycopene: Protects skin cells from sun damage
• Water content: Helps keep skin hydrated from within

Regular consumption of watermelon, as part of a balanced diet rich in fruits and vegetables, may contribute to a healthier, more youthful-looking complexion. Can you imagine achieving glowing skin through delicious nutrition?

Watermelon Seeds: Don’t Discard These Nutrient-Rich Morsels

While many people discard watermelon seeds, these tiny morsels are actually packed with nutrients. Watermelon seeds are rich in:

• Protein
• Healthy fats
• Magnesium
• Iron
• Zinc

Roasted watermelon seeds make a crunchy, nutritious snack. They can also be ground and added to baked goods or sprinkled on salads for an extra nutrient boost. Have you ever considered saving and roasting your watermelon seeds instead of discarding them?

Watermelon and Digestive Health: A Gentle, Hydrating Support

The high water content and presence of certain compounds in watermelon may contribute to better digestive health. Here’s how this fruit can support your digestive system:

• Hydration: Adequate fluid intake is crucial for healthy digestion
• Fiber: Although low in fiber, watermelon still contributes to overall fiber intake
• Prebiotics: Watermelon contains compounds that may support beneficial gut bacteria

While watermelon is generally well-tolerated, it’s worth noting that it contains FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols), which can cause digestive discomfort in some individuals, particularly those with irritable bowel syndrome (IBS). If you have sensitive digestion, it’s best to introduce watermelon gradually and monitor your body’s response.

Watermelon Rind: The Overlooked Nutritional Powerhouse

Many people discard the watermelon rind, but this often-overlooked part of the fruit is edible and nutritious. The rind contains:

• Citrulline: An amino acid with potential cardiovascular benefits
• Fiber: Important for digestive health
• Potassium: Essential for heart and muscle function
• Vitamin C: Supports immune health and collagen production

Consider incorporating watermelon rind into your diet by pickling it, adding it to smoothies, or using it in stir-fries. Not only does this reduce food waste, but it also allows you to benefit from the full nutritional profile of the watermelon. Have you ever tried a recipe that uses watermelon rind?

Watermelon and Eye Health: Supporting Vision Through Nutrition

The nutrients found in watermelon may contribute to better eye health and vision. Here’s how this fruit can support your eyes:

• Vitamin A: Essential for maintaining healthy vision and preventing night blindness
• Vitamin C: Supports the health of blood vessels in the eyes
• Lycopene: May help protect against age-related macular degeneration
• Beta-carotene: A precursor to vitamin A that supports overall eye health

While watermelon shouldn’t be considered a cure-all for eye problems, incorporating it into a diet rich in fruits and vegetables may contribute to better long-term eye health. Regular eye check-ups, along with a nutritious diet, are key to maintaining healthy vision throughout life.

Watermelon and Inflammation: A Natural Anti-Inflammatory Food

Chronic inflammation is linked to various health issues, including heart disease, diabetes, and certain cancers. Watermelon contains several compounds that may help reduce inflammation in the body:

• Lycopene: A powerful antioxidant with anti-inflammatory properties
• Vitamin C: Supports the immune system and has anti-inflammatory effects
• L-citrulline: May help reduce muscle soreness and inflammation

By including watermelon in your diet, you may be supporting your body’s natural anti-inflammatory processes. However, it’s important to remember that a balanced diet and healthy lifestyle are key to managing chronic inflammation effectively.

Watermelon Safety and Potential Side Effects: What You Need to Know

While watermelon is generally safe and well-tolerated, there are a few considerations to keep in mind:

• Allergies: Although rare, some individuals may be allergic to watermelon
• Digestive issues: The high FODMAP content may cause discomfort in some people
• Diabetes: Due to its natural sugar content, individuals with diabetes should monitor their intake
• Medication interactions: Watermelon may interact with certain medications, such as blood pressure drugs

As with any food, it’s important to listen to your body and consult with a healthcare professional if you have any concerns about incorporating watermelon into your diet. Moderation is key, and watermelon should be part of a varied, balanced diet for optimal health benefits.

Storing Watermelon: Tips for Keeping Your Fruit Fresh

To maximize the nutritional benefits and enjoyment of your watermelon, proper storage is essential. Here are some tips for keeping your watermelon fresh:

• Whole watermelon: Store at room temperature for up to 2 weeks before cutting
• Cut watermelon: Refrigerate in an airtight container for up to 3-5 days
• Frozen watermelon: Cut into cubes and freeze for up to 6 months

By following these storage guidelines, you can ensure that your watermelon remains fresh and nutritious for as long as possible. Did you know that storing cut watermelon at room temperature can lead to faster spoilage and potential food safety issues?

In conclusion, watermelon is a nutritional powerhouse that offers a wide range of health benefits. From its high water content and low calorie count to its impressive array of vitamins, minerals, and antioxidants, this refreshing fruit deserves a place in any balanced diet. Whether you’re looking to improve your cardiovascular health, support your immune system, or simply enjoy a delicious and hydrating snack, watermelon has something to offer. By incorporating this versatile fruit into your meals and snacks, you can harness its nutritional benefits while enjoying its sweet, juicy flavor. Remember to choose ripe watermelons, explore different preparation methods, and consider using all parts of the fruit, including the rind and seeds, to maximize its nutritional potential. With its numerous health benefits and delightful taste, watermelon truly lives up to its reputation as a wonder fruit.

The wonders of watermelon – Mayo Clinic Health System

Speaking of Health

Tuesday, July 27, 2021

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• Get healthy recipes and tips
• Nutrition

Watermelon is a staple at many summertime picnics and gatherings around the country. While most people agree watermelon tastes good, a majority are unaware of the many health benefits this wonderful fruit contains.

Watermelon — the disease fighter

Did you know watermelon has more lycopene than any other fresh fruit or vegetable? Lycopene is an antioxidant linked to decreased risk of cancer, heart disease and age-related eye disorders.

Watermelon is nutritious

Watermelon is the perfect sweet treat that is nutritious and tasty.

One cup of watermelon contains:

• 46 calories
• 12 grams of carbohydrates
• 865 international units (IU) of vitamin A — (equates to .26 milligrams)
• 12 milligrams of vitamin C
• 170 milligrams of potassium
• 0. 1 milligrams of vitamin B6
• Zero fat, cholesterol or sodium

Vitamin A is important for skin and eye health. Vitamin B6 helps your body break down the protein you eat, and is also important for the immune system and nerve function. Vitamin C helps strengthen the immune system and aids in the absorption of iron. Potassium is helpful in lowering blood pressure and is important for nerve function as well.

Watermelon hydrates

As its name states, 92% of watermelon consists of water. No wonder it’s the most common melon eaten in America and is perfect for staying refreshed and hydrated on a hot summer day.

Many ways to eat watermelon

In addition to eating watermelon as is, you also can try:

• Lightly grilling (around two minutes on each side)
• Throwing in a blender for a refreshing beverage or smoothie
• Adding to a salad or stir-fry
• Pickling the rind

Searching for the perfect watermelon

When choosing a watermelon, look for one that is firm, symmetrical and heavy for its size. There should be a yellow spot on the underside as the result of sitting on the ground and ripening in the sun. If the spot is very pale or white, it may have been picked too soon and will not be ripe.

Here’s a refreshing recipe for watermelon-cranberry agua fresca to help you enjoy the health benefits of watermelon today.

Kristi Wempen is a registered dietitian-nutritionist in Mankato, Minnesota.

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• Get healthy recipes and tips
• Nutrition

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Nutrition Facts and Health Benefits

The watermelon (Citrullus lanatus) is a large, sweet fruit originally from southern Africa. It’s related to cantaloupe, zucchini, pumpkin, and cucumber.

Watermelon is packed with water and nutrients, contains very few calories, and is exceptionally refreshing.

What’s more, it’s a good dietary source of both citrulline and lycopene, two powerful plant compounds.

This juicy melon may have several health benefits, including lower blood pressure, improved insulin sensitivity, and reduced muscle soreness.

While watermelons are predominantly eaten fresh, they can also be frozen, made into juice, or added to smoothies.

This article tells you everything you need to know about watermelon.

Watermelon consists mostly of water (91%) and carbs (7.5%). It provides almost no protein or fat and is very low in calories.

The nutrients in 2/3 cup (100 grams) of raw watermelon are (1):

• Calories: 30
• Water: 91%
• Protein: 0.6 grams
• Carbs: 7.6 grams
• Sugar: 6.2 grams
• Fiber: 0.4 grams
• Fat: 0.2 grams

Carbs

Watermelon contains 12 grams of carbs per cup (152 grams).

The carbs are mostly simple sugars, such as glucose, fructose, and sucrose. Watermelon also provides a small amount of fiber.

The glycemic index (GI) — a measure of how quickly foods raise blood sugar levels after meals — of watermelons ranges from 72–80, which is high (2).

However, each serving of watermelon is relatively low in carbs, so eating it should not have a major effect on blood sugar levels.

Fibers

Watermelon is a poor source of fiber, providing only 0.4 grams per 2/3 cup (100 grams).

However, due to its fructose content, it is considered high in FODMAPs, or fermentable short-chain carbohydrates (3).

Eating high amounts of fructose can cause unpleasant digestive symptoms in individuals who cannot fully digest them, such as those with fructose malabsorption (4).

SUMMARY

Watermelon is low in calories and fiber and consists mostly of water and simple sugars. It also contains FODMAPs, which cause digestive problems in some people.

Watermelon is a good source of vitamin C and a decent source of several other vitamins and minerals.

• Vitamin C. This antioxidant is essential for skin health and immune function (5, 6).
• Potassium. This mineral is important for blood pressure control and heart health (7).
• Copper. This mineral is most abundant in plant foods and often lacking in the Western diet (8).
• Vitamin B5. Also known as pantothenic acid, this vitamin is found in almost all foods to some extent.
• Vitamin A. Watermelon contains beta carotene, which your body can turn into vitamin A.

SUMMARY

Watermelon is a good source of vitamin C and contains decent amounts of potassium, copper, vitamin B5, and vitamin A (from beta carotene).

Watermelon is a poor source of antioxidants compared to other fruits (9).

However, it’s rich in the amino acid citrulline and the antioxidant lycopene, which have numerous benefits for health (10).

Citrulline

Watermelon is the richest known dietary source of the amino acid citrulline. The highest amount is found in the white rind that surrounds the flesh (9, 11, 12).

In your body, citrulline is transformed into the essential amino acid arginine.

Both citrulline and arginine play an important role in the synthesis of nitric oxide, which helps lower blood pressure by dilating and relaxing your blood vessels (13).

Arginine is also important for many organs — such as your lungs, kidneys, liver, and immune and reproductive systems — and has been shown to facilitate wound healing (14, 15, 16).

Studies note that watermelon juice is a good source of citrulline and can increase blood levels of both citrulline and arginine considerably (15, 17, 18).

Though watermelon is one of the best dietary sources of citrulline, you would have to consume about 15 cups (2.3 kg) at once to meet the Reference Daily Intake (RDI) for arginine (19).

Lycopene

Watermelon is the best known fresh source of lycopene, a powerful antioxidant responsible for its red color (20, 21, 22, 23).

In fact, fresh watermelon is a better source of lycopene than tomatoes (1).

Human studies show that fresh watermelon juice is effective at raising blood levels of both lycopene and beta carotene (24).

Your body uses lycopene to some extent to form beta carotene, which is then converted into vitamin A.

SUMMARY

Watermelon is a good source of the amino acid citrulline and the antioxidant lycopene, which play important roles in your body.

Watermelons and their juice are linked to several health benefits.

Lower Blood Pressure

High blood pressure is a major risk factor for chronic disease and premature death (25).

Watermelon is a good source of citrulline, which is converted into arginine in your body. Both of these amino acids aid nitric oxide production.

Nitric oxide is a gas molecule that causes the tiny muscles around your blood vessels to relax and dilate. This leads to a reduction in blood pressure (26).

Supplementing with watermelon or its juice may reduce blood pressure and arterial stiffness in people with high blood pressure (27, 28, 29, 30).

Reduced Insulin Resistance

Insulin is a vital hormone in your body and involved in blood sugar control.

Insulin resistance is the condition in which your cells become resistant to the effects of insulin. This can lead to elevated blood sugar levels and is linked to metabolic syndrome and type 2 diabetes.

Watermelon juice and arginine intake are associated with reduced insulin resistance in some studies (31, 32, 33).

Reduced Muscle Soreness After Exercise

Muscle soreness is a well-known side effect of strenuous exercise.

One study showed that watermelon juice is effective at decreasing muscle soreness following exercise (34).

Research on watermelon juice (or citrulline) and exercise performance gives mixed results. One study found no effect, while another observed improved performance in untrained — but not well-trained — individuals (35, 36).

SUMMARY

Watermelon may reduce blood pressure and insulin resistance in some people. It is also linked to reduced muscle soreness after exercise.

Watermelon is well tolerated by most people.

However, it may cause allergic reactions or digestive problems in some individuals.

Allergy

Allergy to watermelon is rare and usually associated with oral-allergy syndrome in individuals who are sensitive to pollen (37, 38).

Symptoms include itchy mouth and throat, as well as swelling of the lips, mouth, tongue, throat, and/or ears (39).

FODMAPs

Watermelon contains relatively high amounts of fructose, a type of FODMAP that some people do not fully digest.

FODMAPs like fructose may cause unpleasant digestive symptoms, such as bloating, gas, stomach cramps, diarrhea, and constipation.

Individuals who are sensitive to FODMAPs, such as those with irritable bowel syndrome (IBS), should consider avoiding watermelons.

SUMMARY

Allergy to watermelons is rare but does exist. This fruit also contains FODMAPs, which may cause unpleasant digestive symptoms.

Watermelon is an exceptionally healthy fruit.

It’s loaded with citrulline and lycopene, two powerful plant compounds linked to lower blood pressure, improved metabolic health, and decreased muscle soreness after exercise.

What’s more, it’s sweet, delicious, and packed with water, making it excellent for maintaining good hydration.

For the vast majority of people, watermelon is a perfect addition to a healthy diet.

calories, nutritional value ⋙ TablicaKalorijnosti.ru

Vitamin B1 Vitamin B1 (thiamine)

Vitamin C Vitamin C (ascorbic acid)

Folic acid Folic acid (folacin, folic acid, vitamin B9)

9000 2 Vitamin A Vitamin A

Vitamin B2 Vitamin B2 (riboflavin)

Vitamin B Vitamin B

Vitamin B6 Vitamin B6 (pyridoxine)

Vitamin B7 Vitamin B7 (biotin, vitamin H, coenzyme P)

Vitamin B5 Vitamin B5 (pantothenol, pantothenic acid)

Vitamin B3 Vitamin B3 (niacin, PP, niacinamide, nicotinamide, nicotinic acid)

Vitamin E Vitamin E (tocopherol)

Bones Helps in bone growth and repair.

Hair Improves the condition of hair

Nails Improves the condition of nails

Teeth Has a positive effect on teeth

Chemical composition of watermelon oval shape and according to the culinary classification belong to the category of fruits. But from a biological point of view, watermelon is a berry growing on a herbaceous annual plant from the Cucurbita family. The fruits have a bright green hard skin with black stripes. At the point of contact of the watermelon with the surface of the earth, a light spot of yellow or orange color is formed on the skin of the fruit. The thickness of the peel depends on the variety of the crop and the degree of ripeness of the fruit.

The juicy flesh of a ripe fruit is colored red or deep pink. Individual varieties of fruit may have a bright yellow or orange edible part. The energy value of watermelon is low, since the fruit contains up to 90% water and a minimum of fat. Ripe watermelon has a pleasant sweet taste. Its flesh exudes a characteristic fresh aroma and contains many small, flat seeds. Their color can vary from black to light brown and is one of the criteria for determining the degree of maturity of the fruit.

The chemical composition of watermelon contains all vitamins of group B. The fruits contain many vitamins A, C, E, H and PP. The pulp of a ripe fruit is rich in iron, phosphorus, potassium and calcium, contains valuable dietary fiber and many other minerals. Watermelon contains a lot of fructose, which gives it a rich sweet taste with light notes of freshness.

Energy value of watermelon

Fruit belongs to the category of low-calorie foods. 100 g of ripe watermelon pulp contains less than 0.1 g of fat and only 0.6 g of protein. The number of carbohydrates in a similar portion of the product is almost 6 g. Watermelon is very juicy, so it quickly causes a feeling of fullness.

What is the calorie content of watermelon? 100 g of ripe fruit pulp contains only 25 kcal. This indicator may vary slightly depending on the type of fruit. Only fully ripened fruits with bright red flesh and sweet taste are suitable for food. Unripe watermelons may contain fewer calories, but eating them is dangerous because the product can cause serious food poisoning.

How many calories are in a whole watermelon? Fruits have different sizes and weights, which depend on the variety and growing conditions of the fruit. Most often there are watermelons with a weight of 5 to 10 kg. The nutritional value of one medium-sized fruit weighing 7 kg is 1750 kcal.

Useful and harmful properties of watermelon

Having a valuable chemical composition, watermelons bring great benefits to the human body. The high content of vitamins in the pulp of the product makes the fruit an excellent addition to the diet of people with reduced immunity. Regular consumption of watermelon can increase the body’s resistance to viruses and bacteria, and also improves mood and gives the body a charge of vivacity.

Knowing how many calories watermelon contains, you can use it to cleanse the body of toxins during fasting days. The elements contained in watermelon have a positive effect on the cardiovascular system. They lower the level of cholesterol in the blood and help prevent the development of atherosclerosis.

Watermelons are an effective diuretic, so they are useful for preventing the formation of sand and kidney stones. Fruits are especially useful for the female body, because they contain a lot of folic acid. This substance allows you to normalize the work of the genitourinary system.

The number of calories in watermelon is small, but the product contains a lot of sugar. For this reason, fruits are not recommended for diabetics. Watermelons should be excluded from their diet for people with large kidney and gallstones. When choosing a fruit, it is important to pay attention to its appearance, buy watermelons only in the season of their ripening. Fruits grown ahead of time often contain nitrates, which provoke powerful food poisoning and negative allergic reactions in the human body. Some people have an individual intolerance to the product, in which eating watermelons is prohibited.

Watermelon in weight loss

The low calorie content of watermelon makes it possible to use this product for effective mono-diets that help to quickly get rid of extra pounds. Juicy, refreshing pulp perfectly quenches thirst and helps dull the feeling of hunger. During weight loss, watermelons are recommended to be eaten in the morning, since excessive consumption of fruits at night can cause swelling.

Knowing how many calories are in a slice of watermelon, you can safely add it to your diet as a vitamin supplement to other dietary dishes. The product stimulates metabolic processes in the body, tones the body and helps to maintain a good mood.

The use of watermelon in cosmetology

The low energy value of watermelon is valued in cooking and nutrition, but the rich chemical composition of the fruit also allows it to be used for cosmetic purposes. Refreshing face masks are prepared from the pulp of watermelon, which help smooth out wrinkles on the skin and have a rejuvenating effect.

Watermelon pulp and juice contain antimicrobial compounds, so the fruit is widely used in cosmetology for the treatment and prevention of skin irritations. Watermelon compresses help get rid of acne, normalize the fat balance of the skin and relieve inflammation. The pulp of the fruit improves complexion, evens out skin tone and gives it a well-groomed appearance.

Use of watermelon in cooking

Watermelons are most often consumed fresh as an independent dish between main meals. Even overweight people don’t have to worry about how many calories are in a piece of watermelon. The product goes well with sweet melon and other types of fruits.

Ripe fruits can be salted and marinated, and the flesh can be used to make fruit salads and refreshing cold snacks. Watermelons can be a constituent element of desserts, used to decorate cakes and pastries. The fruits are highly juicy, so they can be used to make vitamin smoothies and refreshing fresh juices. In Asian countries, sliced ​​​​watermelon slices are eaten fried, combining them with salt and spices.

At home, you can make an original delicacy – watermelon peel jam. It often serves as a tasty addition to breakfast, pairing well with white bread. When using such a product, it is important to take into account not only the calorie content of watermelon, but also the nutritional value of other ingredients that make up the jam.

Calories Watermelon, raw. Chemical composition and nutritional value.

Chemistry and Nutrition Analysis

Nutrition and Chemistry

“Watermelon, raw” .

The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of the edible portion.

Nutrient	Quantity	Norm**	% of the norm in 100 g	% of the norm in 100 kcal	100% norm
Calories	30 kcal	1684 kcal	1. 8%	6%	5613 g
Proteins	0.61 g	76 g	0.8%	2.7%	12459 g
Fats	0.15 g	56 g	0.3%	1%	37333 g
Carbohydrates	7.15 g	219 g	3.3%	11%	3063 g
Dietary fiber	0. 4 g	20 g	2%	6.7%	5000 g
Water	91.45 g	2273 g	4%	13.3%	2486 g
Ash	0.25 g	~
Vitamins
Vitamin A RE	28 mcg	900 mcg	3. 1%	10.3%	3214 g
beta carotene	0.303 mg	5 mg	6.1%	20.3%	1650 g
beta Cryptoxanthin	78 mcg	~
Lycopene	4532 mcg	~
Lutein + Zeaxanthin	8 mcg	~
Vitamin B1, thiamine	0. 033 mg	1.5 mg	2.2%	7.3%	4545 g
Vitamin B2, riboflavin	0.021 mg	1.8 mg	1.2%	4%	8571 g
Vitamin B4, choline	4.1 mg	500 mg	0.8%	2.7%	12195 g
Vitamin B5, pantothenic	0.221 mg	5 mg	4. 4%	14.7%	2262 g
Vitamin B6, pyridoxine	0.045 mg	2 mg	2.3%	7.7%	4444 g
Vitamin B9, folates	3 mcg	400 mcg	0.8%	2.7%	13333 g
Vitamin C, ascorbic	8.1 mg	90 mg	9%	30%	1111 g
Vitamin E, alpha tocopherol, TE	0. 05 mg	15 mg	0.3%	1%	30000 g
Vitamin K, phylloquinone	0.1 mcg	120 mcg	0.1%	0.3%	120000 g
Vitamin PP, NE	0.178 mg	20 mg	0.9%	3%	11236 g
Betaine	0.3 mg	~
Macronutrients
Potassium, K	112 mg	2500 mg	4. 5%	15%	2232 g
Calcium Ca	7 mg	1000 mg	0.7%	2.3%	14286 g
Magnesium, Mg	10 mg	400 mg	2.5%	8.3%	4000 g
Sodium, Na	1 mg	1300 mg	0.1%	0.3%	130000 g
Sulfur, S	6. 1 mg	1000 mg	0.6%	2%	16393 g
Phosphorus, P	11 mg	800 mg	1.4%	4.7%	7273 g
Trace elements
Iron, Fe	0.24 mg	18 mg	1.3%	4. 3%	7500 g
Manganese, Mn	0.038 mg	2 mg	1.9%	6.3%	5263 g
Copper, Cu	42 mcg	1000 mcg	4.2%	14%	2381 g
Selenium, Se	0.4 mcg	55 mcg	0.7%	2.3%	13750 g
Fluorine, F	1. 5 mcg	4000 mcg			266667 g
Zinc, Zn	0.1 mg	12 mg	0.8%	2.7%	12000 g
Digestible carbohydrates
Mono- and disaccharides (sugars)	6.2 g	~
Glucose (dextrose)	1. 58 g	~
Maltose	0.06 g	~
Sucrose	1.21 g	~
Fructose	3.36 g	~
Essential amino acids
Arginine*	0. 059 g	~
Valine	0.016 g	~
Histidine*	0.006 g	~
Isoleucine	0.019 g	~
Leucine	0. 018 g	~
Lysine	0.062 g	~
Methionine	0.006 g	~
Threonine	0.027 g	~
Tryptophan	0. 007 g	~
Phenylalanine	0.015 g	~
Non-essential amino acids
Alanine	0.017 g	~
Aspartic acid	0. 039 g	~
Glycine	0.01 g	~
Glutamic acid	0.063 g	~
Proline	0.024 g	~
Serine	0. 016 g	~
Tyrosine	0.012 g	~
Cysteine ​​	0.002 g	~
Sterols (sterols)
Phytosterols	2 mg	~
Saturated fatty acids
Saturated fatty acids	0. 016 g	max 18.7 g
10:0 Capric	0.001 g	~
12:0 Lauric	0.001 g	~
16:0 Palmitic	0.008 g	~
18:0 Stearic	0. 006 g	~
Monounsaturated fatty acids	0.037 g	min 16.8 g	0.2%	0.7%
18:1 Oleic (omega-9)	0.037 g	~
Polyunsaturated fatty acids	0.05 g	11.2 to 20.6 g	0. 4%	1.3%
18:2 Linoleic	0.05 g	~
Omega-6 fatty acids	0.05 g	4.7 to 16.8 g	1.1%	3.7%

Energy value Watermelon, raw is 30 kcal.

• cup, diced = 152g (45.6kcal)
• NLEA serving = 280g (84kcal)
• cup, balls = 154g (46.2kcal)
• melon (15″ long x 7-1/2″ dia) = 4518 gr (1355.4 kcal)
• wedge (approx 1/16 of melon) = 286 gr (85. 8 kcal) 36.6 kcal)

Main source: USDA National Nutrient Database for Standard Reference. More.

** This table shows the average norms of vitamins and minerals for an adult. If you want to know the norms based on your gender, age and other factors, then use the application
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Nutritional value per 100 g

Content per serving			% of RSP
	Calories	30 kcal	-%
	Proteins	0.61 g	-%
	Fats	0. 15 g	-%
	Carbohydrates	7.15 g	-%
	Dietary fiber	0.4 g	-%
	Water	91.45 g	-%

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