How eating watermelon improves heart health

Watermelon is rich in water, has little fat, and is a source of essential vitamins and minerals. eating watermelon The following health benefits:

• lower blood pressure
• Decreased insulin resistance
• Less muscle soreness (faster rebound)

watermelon Benefits are also associated It improves digestion, improves skin health and reduces inflammation levels.

Nutrients in 2/3 cup (100 grams) of raw watermelon According to the USDA that is:

• Calories: 30
• Water: 91%
• Protein: 0.6 grams
• Carbs: 7.6 grams
• Sugar: 6.2 grams
• Dietary fiber: 0.4 grams
• Fat: 0.2 grams

“Watermelon is a great hydrating fruit (because of its high water content) and is rich in vitamin C, magnesium, calcium and potassium,” he says. Christine KirkpatrickMS, RDN, Nutritionist, Author of “Skinny Liver.”

“It also has a low glycemic load, which counteracts the notion that eating watermelon will cause your blood sugar and insulin to spike,” Kirkpatrick explains.

But specifically, she has to do with heart health Benefits of watermelon over lycopenea plant-based antioxidant.

Lycopene is the nutrient that gives certain fruits their pink or red pigment.

research suggest Lycopene has been associated with a lower risk of developing heart disease and premature death from heart disease.

USDA To tell Studies show that a cup and a half of watermelon contains about 9-13 milligrams of lycopene. So, on average, watermelons contain about 40% more lycopene than tomatoes, Kirkpatrick said after citing the report.

“It’s also rich in an amino acid known as citrulline,” adds Kirkpatrick. Citrulline has become popular As an exercise supplement as it may dilate blood vessels and promote muscle growth.

Julie CunninghamA registered dietitian and diabetes educator, he also covers the naturally occurring forms of citrulline or L-citrulline. “Watermelon is a particularly good source of a substance called L-citrulline. researchers found It lowers blood pressure and prevents clogged arteries,” she says.

Kirkpatrick shares these tips for getting more watermelon into your diet.

• Try replacing sugary desserts with watermelon. “For example, eating a glass of watermelon instead of ice cream will give you more nutrient concentration,” says Kirkpatrick.
• Bring a watermelon as a snack during the activity. “Eating watermelon while hiking helps keep you hydrated,” she says.
• Freeze watermelon to make slush.
• Add watermelon to the salad. ‘Grilled watermelon slices go great with arugula salad,’ says Kirkpatrick.

Cunningham also likes adding watermelon to salads.

“A cold watermelon salad makes a great summer side dish,” she says. “Just mix diced watermelon, chopped cucumber, crushed feta cheese, fresh basil and mint leaves,” she says.

It’s not required, but it’s a good idea to refrigerate it for a few hours beforehand.

“If you want to be a little more flashy, wear an outfit with honey and lime juice,” says Cunningham.

“Watermelon makes a great salsa when mixed with mango, red onion, jalapeño, lime and cilantro. Serve with crisps or over chicken or fish with meals,” suggests Cunningham.

A healthy diet doesn’t start and end with watermelon. There are many other fresh foods that contain similar nutrients and can be easily added to your diet.

For example, Cunningham says that while watermelon is a good source of lycopene, so are:

• tomato
• papaya
• guava
• Pink grapefruit
• sweet red pepper

When shopping, if you’re not sure which foods contain heart-healthy lycopene, look for colors.

“Red-colored foods tend to be high in lycopene,” Cunningham told Healthline.

Kirkpatrick agrees that while watermelon is just one plant, eating a variety of fruits and vegetables can also help your heart health.

So in addition to eating watermelon, Kirkpatrick considers consuming healthier fats (such as nuts, seeds, and extra virgin olive oil) and fiber-rich foods such as beans and legumes. We recommend that you do your best to maintain or achieve the minimum intake. Consuming added sugars, refined grains, and fried foods.