Thick, juicy, yummy slices of watermelon on a hot summer afternoon is a delight! It is a common site in desi households and an activity kids look forward to the most. Consuming watermelon is the best way to keep yourself hydrated during this hot and humid weather. Watermelon can be consumed not just in the form of juice but also in the form of lollipops, sorbet, salad, soups, mocktails or even chutneys! Watermelon is also low in sodium and contains no fat or cholesterol. As a result, watermelon can be consumed as a part of a heart-friendly diet. Watermelon is also beneficial for hair and skin as well as contains higher amounts of lycopene (an antioxidant) compared to tomatoes.

Nutritional Values

Watermelon (100g)Nutritional Content
Energy32 kcals
Carbohydrates6 gms
Protein0.5 gms
Fat0 gm
Fiber0.4 gms
Vitamin C 8 mg
Vitamin A 560 IU

Benefits Of Watermelon

Now that you know about the nutritional value of watermelon, let us look at some benefits of watermelon.

1. Lowers Blood Pressure 

Watermelon is a good source of citrulline and arginine. Both these amino acids are required for the production of nitric oxide. Nitric oxide helps in lowering blood pressure. 

2. Keeps You Hydrated

Watermelon is made up of 92% water. This helps in keeping your body hydrated especially during hot summers.

3. Good Source Of Vitamin C

Watermelon is a rich source of vitamin C. Vitamin C has anti-inflammatory and anti-oxidant properties. Vitamin C also helps in the maintenance of immunity.

4. Healthy For Heart

Watermelon helps in lowering blood pressure which prevents the risk of developing heart attacks or strokes. It can also lower cholesterol levels thus preventing the risk of developing atherosclerosis as well.

5. Anti-Cancer Properties

Watermelon contains lycopene which is an antioxidant and has been associated with a reduced risk of cancer. Consumption of watermelon has also been associated with lower levels of Insulin-like Growth Factor (IGF) which has been linked with cancer.

Nutritional Recipes

Now that you know the benefits of consuming watermelon, let us look at some delicious recipes that incorporate watermelon.

1. Watermelon Cooler

This tasty drink can hydrate your body and appeal to your sweet tooth as well!

Cooking time: 10-15 mins

Nutritional values (1 serving approx)

Energy: 50 kcals

Carbohydrates: 8 gms

Protein: 1 gm

Fat: 1.5 gms

Ingredients:

  • 1 cup watermelon
  • ¼ cup milk
  • Sugar to taste

Method:

  1. In a blender, blenderize the watermelon.
  2. Strain the watermelon mixture.
  3. Onto the strained mixture, add milk and sugar. Mix well.
  4. Pour the mixture onto a glass and add ice cubes. Serve chilled.

2. Fruit Salad

This healthy salad is a combination of seasonal fruits. It can be consumed as a mid-morning or mid-evening snack.

Cooking time: 10-15 mins

Nutritional values (1 serving approx)

Energy: 50 kcals

Carbohydrates: 8.5 gms

Protein: 1 gm

Fat: 1 gm

Ingredients:

  • 1 cup watermelon cubes
  • ½ cup apple cubes
  • ½ cup pineapple cubes
  • ½ cup grapes
  • 1 cup orange
  • ¼ cup cucumber cubes
  • Salt to taste
  • Pepper powder to taste

For dressing:

  • ¼ cup curd
  • ¼ cup onion
  • 1 tbsp capsicum
  • Sugar to taste

Method:

  1. In a bowl, mix all the ingredients. Add the dressing on top of the fruits and cucumber.
  2. Refrigerate the mixture and serve chilled.

3. Watermelon Ice Cream

This tasty ice cream is easy to prepare and sure to delight your children!

Cooking time: 10-15 mins

Nutritional values (1 serving approx)

Energy: 175 kcals

Carbohydrates: 25 gms

Protein: 5 gms

Fat: 10 gms

Ingredients:

  • 1 cup watermelon cubes
  • 1 cup whole milk
  • Sugar to taste
  • ¼ cup condensed milk (optional)

Method:

  1. Cut the watermelon into small cubes and freeze these cubes for at least four hours.
  2. In a mixer, combine all the ingredients and blend.
  3. Transfer the mixture onto a container and freeze for two to three hours.
  4. Transfer the ice cream onto a bowl. Enjoy!

Key Takeaways

  1. Watermelons, if cut, needs to be stored in the refrigerator to prevent spoilage.
  2. Watermelon has a high glycemic index as a result of which needs to be consumed in moderation by diabetics.
  3. Consumption of watermelon can cause indigestion in some individuals as watermelon contains fructose.
  4. Watermelon can also help ease symptoms of muscle fatigue or soreness as citrulline present in watermelon helps reduce muscle fatigue.
  5. As watermelon contains good amounts of fibre and water which can promote satiety, consumption of watermelon can aid in weight loss.
  6. The rind of the watermelon can be used to prepare chutneys or dosas as well! The seeds of watermelon are a good source of omega-3.
  7. Eating watermelon can be messy for some individuals. To prevent this messiness, cut off the two sides of a watermelon’s rinds. The watermelon will have a diamond shape as a  result. This would be easy to consume as the juice of the fruit would not spread all over the face.

Now that you know how watermelon works wonders for your health and weight, watch this superb video about weight loss myths that you need to stop believing and live a healthy and stress-free life!

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