In summer, the queen of fruits is watermelon. Refreshing, tasty and sweet, it provides almost 90% water and is the best way to hydrate ourselves. But not only is it delicious, but it brings countless benefits to our health thanks to its composition rich in very important nutrients for the body.
Nutrients such as lycopene, vitamin A, citrulline and vitamin C are present in large quantities in this fruit, and that is the main reason why it is so good to eat it. Therefore, we show you the health benefits of watermelon that you probably did not know, so that you can enjoy this delicious fruit with your friends and family.
What is watermelon?
Watermelon is a fruit that is characterized by its large size and attractive colors, as well as being the fruit with the highest water content (93%) within its chemical constitution.
A serving of watermelon, or about two cups, contains only 80 calories and 21 grams of carbohydrates. While it does contain sugar, fructose is naturally found in fruit, making it a much better option than added or processed sugars as it is easier for our bodies to process and will not raise the sugar level in the fruit. blood.
The true strength of watermelon is lycopene , the antioxidant pigment that gives the fruit its deep red color. This could have cardiovascular benefits, such as reducing the risk of stroke, and also protect against different types of cancer, although there is little evidence on this issue.
4 benefits of watermelon
1. Relieves muscle pain
L-citrulline is excellent for reducing muscle pain , and watermelon is a fruit rich in this amino acid, according to researchers from the Journal of Agricultural and Food Chemistry , who also cite the antioxidant properties of this juice and its potential to increase muscle protein and improve sports performance (Tarazona-Díaz, Alacid, Carrasco, Martínez and Aguayo, 2013).
Drinking watermelon juice after training was also found to decrease post-exercise muscle soreness. However, due to the high fructose contained in the juice, it is better to eat the whole fruit.
2. Improve performance
Sports practice is associated with a condition of fatigue, and athletes benefit from the consumption of watermelon juice enriched with L-citrulline , which has a beneficial effect on metabolism when the body is subjected to intense and prolonged effort in time, reducing muscle fatigue, increasing sports performance and shortening the athlete’s recovery after intense exercise.
L-citrulline, located in watermelon, participates in key metabolic reactions in the production of aerobic energy, which means that it can delay the sensation of fatigue as a study published in the British Journal of Sports Medicine has concluded (Bendahan et al., 2002 ). In addition, it can not only improve aerobic performance, but also be useful to optimize performance in high intensity anaerobic training, as well as to reduce post-exercise pain.
These results show that the intake of watermelon can contribute to improve training planning in athletes or people who perform intense physical effort.
3. Increase hydration
The heat makes us crave fruit, especially those that are fresh and hydrating, and there is no other fruit that meets the definition of “fresh and hydrating” more than watermelon.
Watermelon has a lot of water, in fact it is the fruit that contains the most and has a very low calorie intake, but behind this quality there are multiple nutrients and health benefits.
Without going beyond its moisturizing property, we must know that watermelon is highly recommended for people who suffer from fluid retention because it is able to stimulate diuresis. In addition, its high fiber content is ideal for eliminating toxic elements from our body and cleaning our intestines .
4. It is an antioxidant
Watermelon contains lycopene, a natural pigment with very powerful antioxidant properties that eliminates free radicals in the body responsible for damaging cells. In this way, its consumption can prevent diseases such as cancer, diabetes and cardiovascular diseases.
Lycopene reduces the risk of developing prostate cancer and lowers the chance of having a stroke. These effects are multiplied if lycopene is combined with vitamin C and beta-carotene. But not only that, watermelon also works as a natural diuretic, which prevents inflammation and improves digestion.
Although many people avoid consuming it because they believe it has a lot of sugar, a cup contains less than 40 calories, so it is actually a fairly balanced option, as long as it is consumed in moderation.
How to prepare the watermelon?
- Skewers Exquisite and irresistible! Watermelon is a good fruit to present in the form of a skewer. Use a pasta cutter to get different shapes and place them on sticks for a delicious dessert.
- Salad Dare to give your salad a different and refreshing touch. Watermelon combines very well with cheese, tomato and some basil leaves. Season with olive oil, balsamic vinegar, salt, pepper, and mint.
- Shakes Smoothies are a way to take advantage of fruits and vegetables. Preparing it will only take a few minutes and will give you a feeling of satiety, you can bet on making a shake only with watermelon or combining it with other foods. Just mix the watermelon, ice, and milk. Add some basil mint to it for a different touch.
- Paddles or poles. There is no dessert lighter than a popsicle after eating. The watermelon sweet is ideal for its preparation. With a little juice of this fruit and a syrup made from water and sugar you can prepare it. Mix 1 cup of chopped watermelon with ¼ cup of coconut milk and a little lemon juice. Cut a few pieces of watermelon and add them to the mixture to give it a different texture. Finally pour the mixture into a popsicle mold and put them to freeze.
- Flavored water . Another alternative to hydrate is flavored waters, and watermelon is a good fruit for this. The ideal is to mix it, for example, with kiwi or also with mint.
References
- Bendahan, D., Mattei, J., Ghattas, B., Confort-Gouny, S., Le Guern, M. and Cozzone, P. (2002). Citrulline / malate promotes aerobic energy production in human exercising muscle. British Journal of Sports Medicine . doi: 10.1136 / bjsm.36.4.282
- Tarazona-Díaz, M., Alacid, F., Carrasco, M., Martínez, I. and Aguayo, E. (2013). Watermelon Juice: Potential Functional Drink for Sore Muscle Relief in Athletes. Journal of Agricultural and Food Chemistry . doi: 10.1021 / jf400964r
