Watermelon: nutritional properties and how to choose them

The watermelon is an oval or spherical fruit of considerable dimensions. Its shell varies in color, from pale to dark green, sometimes with stripes of two shades of green. The pulp is normally colored deep red, pink or yellow and contains multiple seeds inside, although some varieties do not have these seeds.

That this fruit is water and little else is a legend that must be banished.

It crackles in the mouth and it fills with a sweet liquid with an unmistakable aroma. It is a food to taste, but above all to be satiated. It does provide a good dose of water, but accompanied by nutrients and amazing beneficial substances which are practically only found in watermelon.

In the world there are almost 1,200 varieties of watermelon (Citrullus lanatus), a cucurbit plant, such as a melon, squash, zucchini, or cucumber. Its origin is in Africa, probably in present-day Namibia, where the greatest variety of species of this creeping plant still grows in the wild.

There is evidence that they were cultivated four thousand years ago in the Nile valley. About a thousand years ago the first arrived in Asia, and 700 years ago in Europe.

Today the world’s largest producer is by far China, which harvests almost 70 of the 140 million tons grown in the world. The remaining half is shared by Iran, Turkey, Egypt, Brazil and the United States, among other countries.

The Iberian Peninsula arrived with the Arabs, who called it sandiyyaha modification of classical Arabic sindiyyah, which alludes to a fertile region of Pakistan: Sind. Today it is cultivated mainly in Andalusia and in the Levante area, where it blooms between June and July.

watermelon properties

It is a fruit with a very high water content (250 g of watermelon is equivalent to 220-230 g of water), which makes it an excellent fruit to quench thirst in the warmer months of the year.

Provides a low dose of energy (32 calories/100g), so it can be used in generous doses in any type of hypocaloric diet.

Provides a discreet amount of vitamin C (10 mg/100 g), but to cover 20% of the daily needs for this vitamin, it is enough to consume only 45 calories, thanks to the abundant water that this fruit contains (92% of its weight).

is also a source of beta-carotene or provitamin A. Yellow varieties contain a higher concentration, but a 200 g serving of red watermelon (one slice) provides 605 mcg, which represents 23% of the daily vitamin A requirement.

The effect of beta-carotene in this sense is multiplied when combined with lycopene. In 100 g of watermelon there are 4,532 mcg of lycopene. We must also add the anti-inflammatory effect of the triterpene cucurbitacin E.

also contains vitamins E and group B.

It should be noted its content in calciummodest but interesting, and the same can be said of the iron.

The contribution of magnesium and potassium explains the virtues of this fruit to replenish losses of mineral salts.

Contains little fiber and its fats are negligible.

watermelon benefits

The watermelon possesses cleansing properties and causes a feeling of satiety that can be useful in weight loss diets.

cardiovascular prevention

The combination of vitamin C, beta-carotene and lycopene makes watermelon a food that prevents cardiovascular diseases, cancer and many chronic and degenerative diseases.

lower blood pressure

The diuretic effect of water and watermelon citrulline is enhanced by the potassium content (112 mg in 100 g), a mineral that helps control blood pressure it regulates the heartbeat and probably helps prevent heart attacks.

to lose weight

It is highly recommended, in addition to treat obesity, for kidney and urinary tract problems.

help for man

When you eat watermelon, the citrulline, an amino acid present in this fruit, is converted to the amino acid arginine, which enhances the production of nitric oxide, which in turn relaxes the blood vessels, increases blood flow and has a positive effect on the erectile function in men.

Of course, it is necessary to ingest a good amount a day (between 400 g and 1 kg) so that the blood level of arginine increases from 12 to 22%. On the other hand, some studies associate citrulline from watermelon and arginine with advantages in type 2 diabetes and obesity.

On the other hand, chewing seeds is good for prostate health due to the presence of trace elements such as copper, manganese and zinc. Besides, it has these virtues:

watermelon in the kitchen

If you get it right with a watermelon at its point, it will be difficult to stop eating it in slices, but in the kitchen it also displays all its qualities and allows you to prepare salads, gazpachos and starters, Healthy skewers, sorbets, fruit salads and even jams and candied fruit. You just have to cut it in different ways, dress it with grace, combine it with soft ingredients or cook it very lightly so that it does not lose juiciness.

Purchase and conservation

The best time to buy this fruit is summer (specifically from June to August). When choosing it, a firm, heavy and very little shiny piece must be chosen in appearance.

You will be able to know when you have reached your optimal ripening point by hitting its surface with your fingers. If it emits a hollow sound, it indicates that the fruit is full of water and ready to be consumed. You should not buy those that have breaks or have soft parts.

If the fruit is very green, it can be left for a few days at room temperature until it ripens. Finally, it must be taken into account that watermelon is sensitive to cold, although once harvested it must be kept in the fridge so that its pulp does not become dry and fibrous.

seedless watermelons

Seedless watermelons are the result of a natural hybridization between two varieties. The fruit is a triploid watermelon with seeds that, when planted, produce sterile fruits. However, watermelon seeds can be eaten, just like pumpkin seeds.