Let us learn about How to Use Watermelon for Health. We will discuss, understand and explain the current topic in this article. Find out how to identify a perfectly ripe one at the store.
A favorite fruit of the season throughout the summer. Watermelon is also a sight to behold. It’s also quite healthy for you. Here are eight of the fruit’s most significant health advantages, and tips for choosing perfectly ripe fruit. And ideas for using it in meals, snacks, beverages, and desserts.
How to Use Watermelon for Health; You Stay Hydrated With Them
This fruit named after water, not accident. The US Department of Agriculture (USDA) estimates that a cup of watermelon has around five ounces of water in it (about the size of a yogurt container). Consuming enough liquids, notably meals high in water, helps digestion, and skin health. And blood circulation. According to a 2013 study in the Health & Fitness Journal of the ACSM. It also aids in controlling body temperature, organ and joint function, metabolism, hunger, and waste removal.
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The ability to think is also affected by sufficient hydration. The same study published in ACSM’s Health & Fitness Journal demonstrates how even a little loss of bodily fluid—between 1% and 3%—can affect mood, impede focus, exacerbate headaches and tiredness, and impair working memory. And raise anxiety. We are learning about How to Use Watermelon for Health in this article.
With Few Calories and Important Nutrients
Contrary to popular belief, watermelon has less sugar and calories. According to the USDA, one cup of watermelon has 45 calories and 11 grams of carbs, nine of which are naturally occurring sugar. Along with potassium, magnesium, B vitamins, and health-preserving antioxidants. This natural sweetness also contains vitamins A and C, which boost the immune system and skin health.
It improves circulation and lowers blood pressure
L-citrulline, a naturally occurring compound found in watermelon (especially in the white area of the rind), has demonstrated to enhance arterial function. And reduce blood pressure by assisting blood vessels in relaxing and promoting circulation. Additionally, a 2017 research published in Clinical Nutrition and Metabolic Care suggests that L-citrulline may enhance athletic performance and muscle oxygenation during endurance exercise.
It Lessens Muscle Pain
In a 2014 research published in the Journal of Agricultural and Food Chemistry. Athletes who drank 16 ounces of watermelon juice an hour before exercise felt less sore afterward and recovered their heart rates more quickly than those who drank a placebo.
Another study on male runners found that those who drank 16 ounces of watermelon juice enriched with L-citrulline two hours before participating in half-marathon races reported less perceived muscle soreness for up to 72 hours compared to those who drank a placebo beverage. The study published in a 2017 issue of Food & Nutrition Research.
It Might Facilitate Healthy Weight Management
When watermelon is used as a weight-control tool instead of a processed sweet snack. It may assist in healthy weight management. A 2019 research published in the journal Nutrients examined changes in weight and satiety in overweight and obese people following a four-week intervention.
A second group was given low-fat cookies with the same number of calories as the watermelon during the research. While the first group was instructed to regularly consume two cups of fresh watermelon. Snacks might be had at any time of day. In a single sitting or across several, alone or in conjunction with other items.
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Researchers discovered that satiety—defined as lessened hunger, increased fullness. And a decreased urge to eat—lasted up to 90 minutes after eating and more strongly induced watermelon than cookies. The watermelon eaters also improved their blood lipids and antioxidant status. Lost weight, had lower waist-to-hip ratios and blood pressure, and lost weight.
Watermelon Promotes Digestive Health
Although watermelon doesn’t have a lot of fiber, the fiber it does have helps to maintain a healthy gut. According to a 2016 study published in Current Opinion in Gastroenterology. The fruit also includes liquid and prebiotics, a kind of fiber that promotes the growth and/or activity of helpful bacteria in the large intestine. Prebiotics has been linked to a robust immune system, anti-inflammation, and cheerful mood. Prebiotics also increase the absorption of minerals, raise insulin and blood sugar levels, and may prevent colon cancer.
It Aids in Disease Defense
According to a 2014 study published in Experimental and Clinical Sciences, watermelon is one of the top sources of lycopene. Antioxidant lycopene is well-known for preventing oxidative stress, which develops when the body’s capacity to protect cells from damage and the creation of cell-damaging free radicals are out of balance. Lycopene lowers the risk of cancer, and neurological illnesses including Alzheimer’s, heart disease, type 2 diabetes, and other chronic diseases. Traditional pink flesh watermelon, which has more antioxidants than yellow and orange, is your best bet for getting the most lycopene.
It could safeguard your skin
If you adore watermelon and make the most of it while it’s in season, it could provide some skin protection. Vitamins A and C in watermelon maintain healthy skin, and the fruit’s lycopene concentration could prevent UV damage, albeit the effects take time. According to a 2021 research published in the Journal of Clinical Nutrition, eating tomato paste containing 16 mg of lycopene might lessen skin damage from the sun. A cup and a half of watermelon have roughly 9 to 13 milligrams of lycopene in it, according to the USDA.
Advice and Recipe Concepts; How to Use Watermelon for Health
Finding a yellow or cream-colored blotch or ground spot—the fruit’s primary indicator of peak ripeness—will help you identify a ripe watermelon. Given its high water content, it ought to feel weighty when you pick it up as well. We are learning about How to Use Watermelon for Health in this article. Just make sure to wash the melon well before cutting it to avoid transferring bacteria from the surface to the edible fruit.
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Watermelon may use in both sweet and savory recipes in addition to being delicious when it is fresh. Here are some ideas about how to enjoy it:
- To make a straightforward fruit salad with fresh mint, ginger, or coconut shreds as garnishes, combine cubes or watermelon balls with other fresh fruit.
- Serve watermelon over fresh greens tossed in balsamic vinaigrette or add it to a salad of garden vegetables.
- For a vibrant snack or starter that may serve raw or grilled, skewer pieces of watermelon and avocado that have coated in lime juice.
- Combine watermelon, cucumber, red onion, jalapeño, cilantro, and lime juice to make a batch of watermelon salsa.
- For a cool drink with a slushy texture, combine seedless watermelon and fresh lemon juice.
- For a healthier alternative to frozen desserts created with extra sugar, blend watermelon with coconut milk and chopped dark chocolate. Then, pour the mixture into popsicle molds.
- Melted dark chocolate dipped into cubes of fresh watermelon; the two sweets go surprisingly well together.
Finally, we have learned about How to Use Watermelon for Health in this article.
