Despite popular belief that watermelon is made up of only water and sugar, watermelon is actually considered a nutrient dense food, a food that provides a high amount of vitamins, minerals and antioxidants for a low amount of calories.
There are five common types of watermelon: seeded, seedless, mini (my favorite), yellow (delish!) and orange.
One cup of diced watermelon (152 grams) contains:
43 calories
0 grams of fat
2 grams of sodium
11 grams of carbohydrate (including 9 grams of sugar) and 1 gram of fiber. That's why watermelon is ideal post-workout... high in sugar and low in fiber! Made up of 92% water and full of important electrolytes, watermelon is a great snack to have on hand during the hot summer months to prevent dehydration.
If you have watermelon post-workout, I would recommend having at least 3 to 6 cups. Don't forget to get your protein in!
One cup of watermelon will provide 17% of vitamin A, 21% of vitamin C, 2% of iron and 1% of calcium needs for the day.
Watermelon also contains thiamin, riboflavin, niacin, vitamin B-6, folate, pantothenic acid, magnesium, phosphorus, potassium, zinc, copper, manganese, selenium, choline, lycopene and betaine.
Benefits of watermelon:
Inflammation:
Choline is a very important and versatile nutrient in watermelon that aids our bodies in sleep, muscle movement, learning and memory. Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and reduces chronic inflammation.
Muscle soreness:
Watermelon and watermelon juice have been shown to reduce muscle soreness and improve recovery time following exercise in athletes. Researchers believe this is likely do to the amino acid L-citrulline contained in watermelon.
Skin:
Watermelon is also great for your skin because it contains vitamin A, a nutrient required for sebum production that keeps hair moisturized. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair.
Adequate intake of vitamin C (one cup of watermelon provides 21% of daily needs) is also needed for the building and maintenance of collagen, which provides structure to skin and hair. Watermelon also contributes to overall hydration, which is vital for having healthy looking skin and hair.
Look for a watermelon that is firm, heavy and symmetrical without soft spots or bruising.
Place diced watermelon and a few ice cubes in a blender for a cold refreshing treat that's perfect for rehydrating after exercise or a day in the sun.
Jazz up a boring salad by adding watermelon, mint and fresh mozzarella to a bed of spinach leaves. Drizzle with balsamic vinegar.
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