When you think of a cool and refreshing summer meal, a juicy slice of watermelon is bound to come to mind. But did you know that this particular fruit is a superfood?
"We think of watermelon as a fun seasonal barbecue and beach treat, but it's also great for you," says Lara Whitson, a registered dietitian at the Cleveland Clinic . "It's low in calories, keeps you hydrated, and contains many other nutrients that can help you maintain good health."
According to the USDA, one cup of watermelon contains only 46 calories. Contains no fat, only 1 mg sodium, 9 g sugar, 10 mg calcium, 12 mg vitamin C, 15 mg magnesium, 170 mg potassium and 139 g water.
The potassium in watermelon helps maintain nerves and muscles, while antioxidants like lycopene and cucurbitacin help prevent disease. (Lycopene also gives watermelon its red color.) Watermelon is also a good source of vitamin A and is certified by the American Heart Association.
All parts of watermelon are good for us. The seeds are rich in minerals and nutrients such as magnesium, iron, healthy fats and zinc, while the skin of the watermelon contains less sugar and more fiber than the flesh. It also contains citrulline, an amino acid that helps the body rid itself of toxins such as ammonia.
Here are eight things superfoods do for our health, according to experts at the Cleveland Clinic, Healthline and the Mayo Clinic:
1. Prevent dehydration. Since watermelon is 92% water, it's a quick and easy way to hydrate you. Scientists say that adding a small amount of salt to watermelon after exercise can help restore electrolytes lost through sweat.
2. Helps maintain a healthy weight. Choosing watermelon as a snack will help you avoid highly processed foods that are high in sugar and fat. Watermelon also makes you feel fuller for longer; One study found that drinking watermelon was associated with lower body weight, body mass index, and waist-to-hip ratio. It also lowered blood pressure in study participants.
3. Has the ability to fight diseases. Antioxidant-rich watermelon has been found to reduce the risk of chronic diseases such as diabetes, obesity, cardiovascular disease and cancer. This can help relax blood vessels and improve blood flow. Vitamin C in watermelon also keeps the immune system in good shape. Research has shown that the lycopene in watermelon can reduce the risk of developing heart disease or dying prematurely from heart disease.
4. Take care of your eyes. Antioxidants in watermelon may also prevent or delay the development of cataracts and reduce the risk of age-related macular degeneration, which can lead to blindness.
5. Keep your skin healthy. Vitamin C in watermelon helps your body produce collagen, which is essential for healthy cells. Collagen keeps the skin elastic and supple, slowing down age-related damage. One study found that a higher intake of vitamin C from food or supplements may reduce the likelihood of wrinkles and dry skin. Vitamin A in watermelon also helps to regenerate skin cells and prevents skin from drying out.
6. Restore muscles. Snacking on watermelon after a hard workout will help your muscles recover faster. The citrulline in watermelon reduces lactate build-up in the body, which can lead to muscle soreness.
7. Maintain good gut bacteria. The plant compounds or polyphenols in watermelon improve digestion and promote the growth of beneficial gut bacteria that support the immune system.
8. Control your blood sugar levels. Because it's low in sugar, eating watermelon instead of candy can help with blood sugar spikes that can occur with diabetes.
Experts caution that as with all foods, a healthy balance is important. Eating two servings of watermelon a day is safe, but avoid fad diets that only eat watermelon because you won't be getting other important nutrients.
People prone to migraines, pollen allergies and digestive disorders such as irritable bowel syndrome should limit their consumption of watermelon. People with diabetes should also eat watermelon in moderation as it contains natural sugar. Always consult your doctor before making any major changes to your diet.