Watermelon Nutrients

Associated with summer, and picnics, watermelon is gaining attention as a nutrient rich, sweet and tasty treat. Because of its high water (and low calorie) content, watermelon has a high nutrient per calorie ratio. It is a very good source of vitamin B6 and a good source of vitamin B1, magnesium, and potassium. Watermelon is also loaded with phytochemicals, including lycopene, beta-carotene, and citrulline.


Conditions / Actions

Bloody Dysentary
Jaundice
Edema
Erectile Disfunction?
Inflammation that can contribute to: asthma, atherosclerosis, diabetes, colon cancer, and Arthritis
Heart Disease
Hypertension
Blood Clots
Hyperglycemia

Clinical Studies

Water melon has been touted to help for erectile dysfunction. This is due to the exceptionally high citrulline content. Citrulline makes arginine in our bodies, which is used in the urea cycle to remove ammonia, and by the cells lining our blood vessels to make nitric oxide. Nitric oxide not only relaxes blood vessels, lowering high blood pressure, it is the compound whose production is enhanced by Viagra to prevent erectile dysfunction. Am J Physiol Endocrinol Metab. 2006 Nov;291(5):E906-12.

Choosing to regularly eat lycopene-rich fruits, such as watermelon, and drink green tea may greatly reduce a man's risk of developing prostate cancer, suggests research published the Asia Pacific Journal of Clinical Nutrition (Jian L, Lee AH, et al.)

Data reported in a study published in the Archives of Ophthalmology indicates that eating 3 or more servings of fruit per day may lower your risk of age-related macular degeneration (ARMD).


Nutrient Retention

Selecting: If you can see the flesh, opt for the deep color and dark colored seeds. Otherwise, look for one that is heavy for its size with a smooth skin not too shiny or too dull. Look for the underbelly mark (a yellowish or cream tone), which marks the spot where the melon rested as it grew. If it doesn’t have this type it might have been harvested too early. A fully ripe watermelon (or any fruit) has more antioxidants.

Also, according to Agricultural Research Service, watermelons without seeds generally had more lycopene.

Storage: Whole: Store at room temperature. To maximize lycopene and beta-carotene.

Sliced: For up to 9 days, there is minimal nutrient loss. A study published in the Journal of Agricultural and Food Chemistry has found that minimal processing of fruit-cutting, packaging and chilling-does not significantly affect its nutritional content even after 6, and up to 9, days.

Folk Remedies

Constipation: Boil tea from watermelon seeds or grind into meal and take with warm water.
Jaundice: Boil tea from the rind and red beans

Nutrients (One cup)

Nutrient Amount DV (%)
vitamin C 14.59 mg 24.3
vitamin A 556.32 IU 11.1
vitamin B6 (pyridoxine) 0.22 mg 11.0
vitamin B1 (thiamin) 0.12 mg 8.0
potassium 176.32 mg 5.0
magnesium 16.72 mg 4.2
Calories 48.64 calories


Sources

• Information from Energetic Properties Health and Integral Living Institute
• whfoods.com
• nutritiondata.com
• sciencedaily.com
• unsv.com
• Agricultural Research Service (Oklahoma)
• Journal of Agricultural and Food Chemistry
• U.S. Department of Agriculture study published in the Journal of Agricultural and Food Chemistry