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Watermelon Fruit Health Benefits and Recipes

Updated on April 12, 2013
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Anamika S Jain is a Social Media Consultant and Blogger. She is passionate about topics like Alternative Health Therapies and Hindu Mantras.

Health Benefits of Watermelon Fruit
Health Benefits of Watermelon Fruit
Watermelon flower
Watermelon flower
Square Shaped Watermelon
Square Shaped Watermelon
Watermelon juice
Watermelon juice
Watermelon Slice
Watermelon Slice

Nutritional Benefits of Watermelon Fruit

There is nothing more refreshing and thirst quenching like a juicy slice of watermelon fruit in summer. Watermelon is a member of the Cucurbitaceae family and related to the cantaloupe, squash and pumpkin that also grow on vines on the ground. The scientific name of this fruit is Citrultus Lanatus. It is found almost everywhere in the world and available throughout the year. It can be found in round, oblong or spherical in shape and feature thick green rinds that are often spotted or striped. It has a smooth exterior rind and a juicy interior flesh. Though the deep red-pink color fresh is the most common one can also find watermelons with orange or yellow inner flesh. It can be found with seeds and also seedless. Watermelon flesh is used in fruit salad, Jam, sorbet and juice to mention a few. Every part of the fruit is edible, even the seeds and the rind. Watermelon contains approximately 6% of sugar and 92 % water by weight making it an ideal fruit to consume during the hot summer. These fruit is said to have originated in Kalahari Desert of Africa. Since watermelon grows on vines it is considered by horticulturists as a vegetable. China is the world’s single largest watermelon producer. The leading commercial growers of watermelon include China, Russia, Turkey, Iran and the United States.

Watermelon is a good source of Vitamin C and Vitamin A. It is also a very good source of vitamin B6, vitamin B1, magnesium and potassium and at the same time low in calories. Even the inner rind of this fruit which is light green or white in color is loaded with many nutrients in it. Unfortunately many of us throw this away when consuming the fruit mostly due to our lack of knowledge of its benefits or because of the unique flavor. However, with the awareness of its benefits they are now used as vegetables and used to prepare stews, fries, pickles etc. Apart from its normal usage as fruit and vegetable it is also widely used to make products like lipsticks, lip-gloss, essences, shower gels and body fragrances. It is also an excellent fruit to try your carving skills.

Nutritional value of Watermelon, raw (edible parts) per 100 g (3.5 oz)

 127 kJ (30 kcal)
 7.55 g
 6.2 g
Dietary fiber
0.4 g
0.15 g
0.61 g
91.45 g
Vitamin A equiv.
28 μg (3%)
Thiamine (Vit. B1)
0.033 mg (3%)
Riboflavin (Vit. B2)
0.021 mg (1%)
 Niacin (Vit. B3)
 0.178 mg (1%)
Pantothenic acid (B5)
0.221 mg (4%)
Vitamin B6
0.045 mg (3%)
Folate (Vit. B9)
3 μg (1%)
Vitamin C
8.1 mg (14%)
7 mg (1%)
0.24 mg (2%)
10 mg (3%)
11 mg (2%)
112 mg (2%)
0.10 mg (1%)

Health Benefits of Watermelon

  1. Watermelon is a natural source of most antioxidant vitamins C and A to protect us from many diseases.
  2. It is low in calories and an excellent fruit for those who are calorie conscious.
  3. Watermelon is a fruit that is rich in electrolytes sodium and potassium that we lose through our perspiration. It also reduces the risk of dehydration.
  4. Watermelon is rich in the B vitamins like Vitamin B1 and B6 necessary for energy production.
  5. Watermelon is a good source of thiamin, potassium and magnesium which protect our body from so many diseases.
  6. According to a research published by the Asia Pacific Journal of Clinical Nutrition eating lycopene-rich fruits like watermelon can reduce a man's risk of developing prostate cancer and lowering inflammation that may cause hypertension and heart disease.
  7. According to a latest study done by Indian Association of Urologists, because of the lycopene content in this fruit it is helpful in increasing male fertility by improving both sperm concentration and motility.
  8. Consuming Watermelon or applying externally can do wonders for the skin by making it healthy and glowing. Cold watermelon also can be used as a compress on sore skin.

As you see there are numerous health benefits of consuming watermelon fruit or juice. So why not say bye to the harmful colas and start having this sweet and refreshing fruit instead?

Watermelon Carving

Watermelon Rind Pickle Recipe


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