Nutritional Health Facts Of A Watermelon

There is a popular belief that watermelon, which is made of completely water and sugar, watermelon actually having a nutrient dense food that consumes a high amount of vitamins, antioxidants.  These became very friendly fruit in picnics and also for complete summer. It’s refreshing quality, sweet taste helps to control the heat and provide guilt free , low maintenance deserts for small kids and adults also great alike to enjoy.  Watermelon is a member of botanical family of Cucurbitaceace. In general there are five types of watermelons existed and they follow: seedless, seeded, mini, orange and lastly yellow.

Nutritional Facts of Watermelon

The nutrient value for 1 cup of watermelon juice (nearly 150g) contains:

Saturated fats                                    –     0.38g

Fats                                                     –     0.36g

Carbohydrate                                    –     17.97g

Protein                                               –     1.45g

Energy                                                –     71cal

Nutrition value                                 –     1 cup (150g)

Protein                                               –     7%

Fats                                                     –     4%

Carbohydrates                                  –     89%

Fiber                                                   –     1 g

Cholesterol                                        –     0 mg

Polyunsaturated fats                       –     0.119g

Monounsaturated fats                    –     0.088g

Electrolytes (sodium potassium) –   2mg (sodium) 267mg (potassium)

Possible Health Benefits Of Watermelon:

Many of the studies suggested that consumption of more plant foods like watermelon reduces the risk of obesity, heart diseases, diabetes. It promotes a black nourished hair and healthy complexion, increases energy levels of body and overall lower weight. By consuming all kinds of fruits and vegetables which leads to reduced risk of many seasonal and also lifestyle related health conditions.

1.  Asthma Prevention:

The chance of asthma is always lower in the people who consume a rich amount particular nutrients. Among these nutrients vitamin C heavily found in watermelon including many fruits and vegetables.

Asthma Prevention

2. Blood pleasure:

An American journal published that hypertension found in watermelon which reduces the blood pressure. This watermelon also improves the arterial function. Generally people take lycopene to prevent from different types of cancers. These watermelons also having this lycopene which fights against heart disease.

Regulates Blood Pressure

3. Digestion and Regularity:

The water and fiber content that present in watermelon helps to prevent from constipation and promote a healthy digestive tract regularly. Having one cup of watermelon provides 23% of daily needs. Adequate intake of vitamin C also needed to build and maintain collagen (it provides a clear structure to hair and skin).

Digestion and Regularity with watermelon

4. Hydration:

These watermelons are made of 93% of water with adding of important electrolytes, it is a great snack to have on summer months to protect from dehydration.

Hydration from watermelon

5. Inflamation:

The most important nutrient versatile and Choline is existed in watermelon that aids our bodies in sleep. Choline also helps to maintain the cellular membranes structure, helps to support transmission of nerve impulse, assist in absorption of t and controls chronic inflammation.

controls inflammation

6. Muscle Soreness:

Watermelon juice has been helps to reduce muscles soreness and also improves recovery time in athletes. Many of researches finalizes that it contains amino acid L- citrulline existed in watermelon.

Muscle Soreness

7. Skin:

Watermelons are great for your skin because it is filled with vitamin A, which required for sebum production that keeps your hair moisturized. Vitamin A is a necessary vitamin for the growth of complete body tissues including hair and skin. Overall hydration is contributed by watermelon which contributes a healthy look of skin and hair.

watermelon for skin

Potential Health Risks Of Consuming Watermelon:

Eating pattern is always most important for any of food item. Diet should not be in abnormal way, it always is in a clear way and this shows disease prevention, achieves great health. It’s better to have that diet with variety than individual food.

Watermelon Recipes That Will Make Your Hot Summer As A Safe Summer:

Follow these simple recipes

1. Feta skewers, watermelon and tomato with lime and mint:

Feta skewers, watermelon and tomato with lime and mint


  • 2 large tomatoes
  • 3 cups of watermelon
  • 8 ounces feta cheese
  • 1 tablespoon of fresh lime juice
  • 2 tablespoons of fresh mint
  • 1 tablespoon of olive oil
  • 1 teaspoon of salt
  • ½ teaspoon of fresh black pepper
  • 36 wooden skewers (3 inch)


Gently cut the tomatoes into 1 inch pieces and also cut the watermelons into size of 1 inch. Look over that cheese should be cubed. Including tomatoes, remaining 7 ingredients mixed in a large bowl. Cover the bowl and chill it up to 40 minutes Thread 1 tomato slice, feta cube, 1 watermelon cube onto a skewer and place in a serving bowl, repeat with remaining skewers. Drizzle the remaining with marinade and serve.

2. Watermelon And Arugula Salad:

Watermelon And Arugula Salad


  • ½ pound baby leaves of arugula
  • 2 pounds of seedless watermelon
  • 1/3 cup of olive oil
  • ¼ cup of fresh lemon juice
  •  1 teaspoon of salt
  •  ½ teaspoon of black pepper
  •  ½ pound of parmesan cheese


Place the watermelon arugula in large bowl, whisk both in the olive oil, pepper, salt, lemon juice. Pour enough dressing on arugula to get moisten. Toss well and placed on salad plates. With a vegetable peeler or a sharp knife, shave the parmesan in to large fine shards and sprinkle them on arugula, watermelon. Finally spray with salt and serve.

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