Another review suggests that eating watermelon may be more beneficial for you than a recent intake.
The researchers found that the concentrate for members who ate more watermelon had a higher intake of essential supplements, including fiber, potassium and L-ascorbic acid.
Watermelon can also help with further development of hydration and reduce the risk of coronary disease.
Watermelon may be significantly more nutritious than past research suggested.
According to another review distributed in Supplements, eating watermelon could actually help increase your intake of complete supplements and diet quality.
The review authors examined information from the National Health and Nutrition Examination Survey (NHANES) 2003–2018 cycles. They found that individuals who drank watermelon had a greater intake of essential dietary supplements including fiber, magnesium, potassium, L-ascorbic acid and vitamin A, as well as lycopene and various carotenoids.
This suggests that watermelon may increase dietary supplement intake as well as diet quality in two American children and adults, the review authors say.
These findings are like past tests that have shown that consuming natural products overall contributes to supplement consumption, but various investigations have called for an explicit look at watermelon.
Information survey individuals who drank watermelon also had lower intakes of added sugars and absolute submerged unsaturated fats.
Kristen Fulgoni, research expert and study creator, presents the findings of the survey at American Culture for Sustenance's annual meeting, Nourishment 2023, July 22-25 in Boston.
General information on watermelon nutrition
Watermelon is full of water, almost fat-free and a well of essential nutrients and minerals. Eating
watermelon is associated with accompanying medical benefits:
Lower heart rate
Reduced insulin obstruction
Reduced muscle irritation (faster rebound)
Watermelon benefits are additionally associated with improved processing, further developed skin well-being and lower levels of deterioration.
Supplements in 2/3 cup (100 grams) of raw watermelon, according to the USDAT Trusted Source, are:
Carbs: 7.6 grams
Fat: 0.2 grams
Watermelon also has medical benefits for the heart
"Watermelon is a natural product that offers an extraordinary method to help you stay hydrated (with a huge water content) and rich in nutrients C, magnesium, calcium and potassium," says Kristin Kirkpatrick, MS, RDN, nutritionist and creator of the film " Thin Liver”.
"Similarly, it doesn't achieve the glycemic load that balances out the outrageous spikes in glucose and insulin that eating watermelon causes," Kirkpatrick makes sense.
But most notably, it combines watermelon's heart-healthy medical benefits with lycopene, a plant-based cell booster.
Lycopene is a supplement that imparts a pink or red hue to certain natural products.
Research suggests that lycopene is associated with reducing your risk of developing coronary disease or biting the dust hastily from coronary disease.
The USDA says studies have shown that a cup and serving of watermelon contains about 9 to 13 milligrams of lycopene. So a normal watermelon contains 40% more lycopene than a tomato, says Kirkpatrick, after linking to the report.
"It's also high in an amino corrosive known as citrulline," adds Kirkpatrick. Citrulline has become well known as an activity supplement because it can enlarge veins and can accelerate muscle development.
Julie Cunningham, a registered dietitian and diabetes educator, also boosts citrulline, or L-citrulline, a commonly found structure. "Watermelon is a particularly good source of L-citrulline, a substance that researchers have found to reduce circulatory stress and prevent clogging of supply pathways," he says.
Simple methods to add watermelon to your diet
Kirkpatrick shared accompanying tips to help you incorporate more watermelon into your diet.
Replace baked goods with extremely high sugar content with watermelon. "For example, if you have some watermelon instead of frozen yogurt, you'll get more thickness," says Kirkpatrick.
Have a watermelon as a snack while you exercise. "Eating watermelon during the climb will help with hydration," he says.
Freeze the watermelon and prepare the slurry.
Add watermelon to servings of mixed vegetables. "Grilled watermelon chunks work well with arugula servings of mixed greens," says Kirkpatrick.
Cunningham loves adding watermelon to mixed greens plates.
"A cold watermelon salad is an extraordinary summer side dish," she says. "Simply mix together sliced watermelon, sliced cucumbers, crumbled feta cheddar, and fresh basil and mint leaves," she says.
Then, at that moment, it is excessive, but it is still prescribed to cool for a few hours somewhat earlier.
"If you want to be a little more extravagant, dress with honey and lime juice," says Cunningham.
"Watermelon also makes an exceptional salsa when mixed with mango, red onion, jalapeno, lime and cilantro. Serve with chips or with chicken or fish at a feast," advises Cunningham.
More types of food to try to help your sustenance
A good diet doesn't start and end with watermelon. There are many other new food sources that provide comparative profiles of supplements that can be effectively added to your diet.
For example, Cunningham says that while watermelon is a decent source of lycopene, there are also:
sweet red peppers
In case you don't know what food sources contain solid lycopene when shopping, look for variety.
"Varieties of foods with a solid red tone will generally be high in lycopene," Cunningham tells Healthline.
Kirkpatrick agrees that watermelon is just one plant, but eating a variety of products from the soil can also help promote good heart health.
In addition to eating watermelon, Kirkpatrick suggests at that point to consider integrating more solid fats (such as nuts, seeds, and extra virgin olive oil) as well as fiber-rich foods such as beans and vegetables, and doing your best to increase or keep your intake low added sugar, refined grains and grilled foods.