Watermelon – properties, vitamins, and nutritional value. Is it worth eating watermelon?

Lycopene and other natural antioxidants

The most characteristic compound found in red watermelon is lycopene – a natural pigment from the carotenoid group, responsible for the intense color of the flesh. Interestingly, its content in ripe watermelon can be comparable to, and sometimes even higher than, that of raw tomatoes.

Lycopene is a powerful antioxidant, a compound that helps protect cells against the effects of free radicals produced, among others, during natural metabolic processes.

Watermelon also contains small amounts polyphenols, flavonoids and other natural antioxidants. Although present in smaller quantities than in fruits such as blackcurrants or blueberries, they also contribute to this fruit's high nutritional value.

It's the lycopene and citrulline that have long moved watermelon beyond its perceived status as a sweet summer snack. It's also increasingly being considered a dietary component that supports an active lifestyle, which we'll discuss in more detail below.

Citrulline – why does watermelon interest scientists?

Watermelon pulp contains L-citrulline – a natural amino acid that can be converted into L-arginine.

Arginine is in turn used for the production nitric oxide (NO). This compound is responsible for, among other things, dilating blood vessels, improving blood flow, and transporting oxygen and nutrients to muscles and other tissues.

This is why citrulline has been a focus of interest for years among scientists specializing in sports nutrition and exercise physiology. Studies have analyzed, among other things, its effects on:

• the body's performance during exercise,
• regeneration after intense exercise,
• reducing the feeling of muscle fatigue,
• proper functioning of blood vessels.

It is worth emphasizing, however, that most studies use standardized doses of L-citrulline or citrulline in the form of supplements, significantly higher than the amounts naturally found in watermelon. However, this doesn't mean that the fruit itself is worthless. On the contrary, it is one of the richest natural sources of this amino acid and can be a valuable element of a balanced diet.

Interestingly, the highest amounts of citrulline are found not only in the red flesh, but also in the white part just under the skin, which most people simply throw away.

Lycopene and Antioxidants: Beyond Tomatoes

Most people associate lycopene primarily with tomatoes. Meanwhile, watermelon is also one of its very good natural sources, and in the case of some varieties, its content can be comparable to, or even higher than, fresh tomatoes.

Lycopene is a carotenoid pigment responsible for the intense red color of the flesh. It is also one of the best-known natural antioxidants.

Antioxidants help protect the body's cells from the effects of free radicals, which are produced during natural metabolic processes, exposure to UV radiation, and intense physical activity, among other things. When their quantity becomes excessive, so-called. oxidative stress.

That's why scientists are studying this bioactive ingredient. Currently, they're analyzing its potential links to, among other things, the proper functioning of the cardiovascular system, cell protection from oxidative stress, and the aging process.

In addition to lycopene, watermelon also contains small amounts polyphenols and flavonoids, which also exhibit antioxidant properties. Although their concentration is lower than in fruits such as blackcurrants or blueberries, they constitute additional valuable components of this fruit.

Is watermelon good for people with diabetes? What does the glycemic index mean?

One of the most common myths about watermelon is that people with diabetes should completely eliminate it from their diet. In practice, the matter is a bit more complex.

Actually, watermelon glycemic index is relatively high and amounts to approximately 72–76, which means the carbohydrates it contains are digested quite quickly. However, the glycemic index alone doesn't tell the whole story.

A much more important parameter is glycemic load, which also takes into account the amount of carbohydrates found in a typical serving of the product. Since watermelon is composed mainly of water and contains about 7–8 g of carbohydrates per 100 g, its glycemic load remains moderate.

That's why most people eating watermelon in reasonable amounts, preferably as part of a complete meal or in combination with products rich in protein and healthy fats, does not cause such a rapid increase in blood glucose levels as it might seem based on the glycemic index alone.

People suffering from diabetes or insulin resistance, so you don't have to give up watermelon completely. However, it's worth paying attention to portion size and your body's individual response, as recommended by your doctor or dietitian.

Fresh Watermelon or Juice? How to Make the Most of the Season

There is no doubt that fresh watermelon is the best way to make the most of the season.

In practice, however, the season for good watermelons is relatively short. After it ends, many people give up on this fruit until the following summer. In such a situation, a good solution may be high-quality watermelon juice, prepared without added sugar and without thickening from concentrate.

Although some of the fiber remains in the pulp during pressing, well-prepared juice still provides many of the naturally occurring compounds found in the fruit, including:

• lycopene,
• citrulline,
• some polyphenols and flavonoids,
• vitamin C (although its amount may gradually decrease during storage).

This makes juice a convenient way to diversify your daily diet, even outside of the season. It's worth choosing products with simple ingredients, without added sugar, high-fructose corn syrup, or artificial flavors.

How to use watermelon in the kitchen?

Watermelon is most often eaten raw, and it's no wonder. The chilled, juicy flesh makes a great summer snack.

You can use it to prepare, among others:

• cocktails and smoothies,
• homemade lemonade,
• sorbets and ice creams,
• salads with feta, mint or rocket,
• fruit desserts,
• fruit skewers,
• salsas for grilled fish and meats.

Watermelon also freezes well. Frozen cubes can be used as a base for smoothies or healthy, sugar-free ice cream.

Many people also throw away watermelon seeds, although when roasted, they can make an interesting addition to salads or homemade granola. They are a source of protein, unsaturated fatty acids, and minerals, so there's no need to remove them at all costs.

Does watermelon have any contraindications?

Watermelon is a fruit well tolerated by most people and can be part of a healthy, balanced diet.

However, due to its high water content, consuming very large amounts at one time may cause a feeling of fullness or digestive discomfort.

People on a potassium-restricted diet, such as those with certain kidney conditions, should also exercise caution. Although watermelon isn't particularly rich in this mineral, its consumption should be adjusted according to the recommendations of a doctor or dietitian.

A red fruit full of vitamins and good ingredients

Watermelon is much more than just a symbol of summer and a refreshing snack. It's low in calories and rich in vitamin C, potassium, natural antioxidants, and other compounds unique to watermelon.

Although the greatest benefits come from eating fresh watermelon in season, it is also worth reaching for it outside of season. high-quality watermelon juice, which allows you to enjoy its taste and retains a significant portion of the naturally occurring bioactive ingredients.