Nutrition alert: One watermelon (approx 6.8 kg) contains…

As such, if you wish to reap the benefits of this power-packed fruit, we got you covered with the complete nutritional profile and the many health benefits of this seasonal summer fruit.

The nutritional profile of one watermelon

The nutritional profile of one watermelon varies depending on its size and weight. Speaking with indianexpress.com, Dr G Sushma – Consultant – Clinical Dietician, CARE Hospitals, Banjara Hills, Hyderabad said that the nutritional profile of an average, whole watermelon (around 15 pounds or 6.8 kg). It contains:

– Calories: 1,200
– Carbohydrates: 300 grams
– Protein: 30 grams
– Fat: 0 grams
– Fiber: 12 grams
– Vitamins and minerals: Watermelon is a rich source of vitamin C, vitamin A, potassium, magnesium, and lycopene.

Health benefits of consuming watermelon in summers

Dr Sushma shared them as:

* Hydration: Watermelon has high water content, which helps keep the body hydrated during hot weather. Staying properly hydrated is crucial for overall health and helps regulate body temperature, too.

* Electrolyte balance: Watermelon contains essential electrolytes such as potassium and magnesium, which are important for maintaining proper fluid balance, nerve function, and muscle contractions.

Watermelon is low in calories and fat while being high in water and fiber content. Including watermelon in your diet can help you feel fuller for longer and aid in weight management. (Pic source: Pixabay)

* Cooling effect: Watermelon has a naturally cooling effect on the body due to its high water content and refreshing taste. It can help reduce body heat and provide relief from heat-related discomfort.

* Weight management: Watermelon is low in calories and fat while being high in water and fiber content. Including watermelon in your diet can help you feel fuller for longer and aid in weight management.

* Digestive health: Watermelon is a good source of dietary fiber, which can aid digestion and prevent constipation.

It’s important to note that while watermelon offers numerous health benefits, it should be consumed as part of a balanced diet and in moderation due to its natural sugar content.

Additionally, the fruits also helps with: 

– Antioxidants and immune support: Watermelon is rich in antioxidants such as vitamin C and lycopene. These antioxidants help protect the body’s cells from damage caused by free radicals and support a healthy immune system.

– Heart health: Watermelon is high in potassium, which helps regulate blood pressure and prevent heart disease.

Watermelon contains vitamin A, which is essential for maintaining healthy eyesight and promoting good skin health. (Pic source: Pixabay)

– Eye and skin health: Watermelon contains vitamin A, which is essential for maintaining healthy eyesight and promoting good skin health.

– Exercise recovery: Watermelon contains citrulline, an amino acid that can help reduce muscle soreness and aid in post-exercise recovery. Citrulline is converted into arginine in the body, which plays a role in relaxing blood vessels and improving blood flow.

– Anti-inflammatory properties: Watermelon contains anti-inflammatory compounds, such as cucurbitacin E and lycopene, which may help reduce inflammation and alleviate symptoms of conditions like arthritis.

How much watermelon can diabetic patients consume?

Diabetic patients can consume watermelon, but they should do so in moderation due to its high sugar content. “An ideal serving size of watermelon for diabetic patients is approximately one cup or 150 grams, which contains around 7 grams of carbohydrates,” said Sushma, adding that it is of utmost importance for diabetics to consider portion sizes and the overall carbohydrate content to manage blood sugar levels effectively.

Things to keep in mind

Some things to keep in mind when consuming watermelon are:

– Choose a ripe watermelon that feels heavy for its size and has a uniform shape.
– Store the watermelon at room temperature until it is cut, then store it in the refrigerator.
– Watermelon is a high glycemic index fruit, so it can cause a rapid increase in blood sugar levels in some people.
– Eating too much watermelon can cause gastrointestinal discomfort such as bloating or diarrhea.

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