Watermelon season has arrived. It has taken its place on our tables...
Wouldn't you like to take a closer look at the benefits of watermelon, which is indispensable in summer heat and refreshing, with its water content of up to 95%, for our health?
Lycopene
It is a naturally occurring pigment belonging to the carotene family, which gives red color to vegetables and fruits, and defends our body against many diseases. The human body cannot produce lycopene, and therefore we can only get lycopene into our body through food. Watermelon contains 2 times more lycopene than tomato, a cancer-fighting vegetable. It has protective properties against many types of cancer.
However, there is a detail here. Research has shown that the amount of lycopene in foods is related to temperature. It is worth remembering that watermelon preserved and consumed at room temperature is superior to watermelon consumed cold in terms of benefiting from lycopene.
Citrulline
Citrulline is an amino acid found in watermelon. The body can naturally produce some on its own. It is especially found in the white parts of the watermelon close to the skin and in the peel
Unlike some amino acids, it is not used to produce protein. It plays an essential role in the urea cycle to rid your body of harmful compounds. Specifically, the urea cycle removes ammonia from the body. The final product of this cycle is urea, and your body is cleaned with urine.
Citrulline also helps dilate blood vessels and plays a role in muscle building.
Citrulline stimulates the production of arginine in the body, and arginine stimulates T-, which provides immunity. Increases the synthesis of cells. Increased arginine production also allows nitric oxide (NO) to be delivered more abundantly to the vessels, dilating blood vessels, enriching the blood with oxygen and improving blood circulation throughout the body. It has an important place in many body activities such as lowering blood pressure and healing tissues.
Vitamins A, C AND B6
Watermelon is especially It is rich in vitamins A, B6 and C. By consuming two portions of fruit such as watermelon, you will meet more than 50% of your daily need for vitamins A and C.
In addition to its benefits for eye and eye health, vitamin A also provides emb It is effective in the cell proliferation necessary for the development and growth of the lesion or in preventing the formation of acne.
Vitamin C accelerates the formation of antibodies that protect our body against free oxygen radicals, which damage cells, weaken the immune system, and are the main cause of aging and diseases. It also plays an important role in the formation of collagen, which is the glue that ensures body integrity (the tissue that connects muscles to the skeleton and skin to muscles).
Vitamin B6 plays a role in the conversion of carbohydrates, proteins and fats into energy. It is necessary for a healthy nervous system. It helps produce the body hormones serotonin and norepinephrine (affects mood) and melatonin (helps regulate the body clock), which are necessary for the normal development and function of the brain.
Potassium and magnesium
Although watermelon contains many minerals, it is especially rich in potassium and magnesium.
Potassium is of vital importance in nutrition. It helps maintain the water and mineral balance in the body. It is important for transporting nutrients into cells, transmitting messages in the nervous system, heart and muscles. It balances blood pressure. It supports mental activities by carrying oxygen to the brain. It takes part in removing alcohol, excess water, sugar and salt from the body.
Watermelon accelerates the excretion of sodium by the kidneys, as it enables the kidneys to work better with the potassium it contains. As a result of removing excess sodium from the body, blood pressure is balanced, heart functions are regulated and the risk of heart attack is reduced.
Magnesium is known as the anti-stress mineral. It helps calm down by reducing the hypersensitivity of the nervous system. It plays a role in converting the sugar in the blood into energy.
Consumption Recommendation
1 serving of 200 grams of watermelon contains only 52 calories. It meets 22% of the daily need for vitamin A, 26% of the need for vitamin C and 4% of the need for vitamin B6. Do not think that it is low in calories because all its calories come from sugar. That's why it's important not to overdo it.
In a healthy diet, it is essential to consume 4-5 portions of fruit daily. Watermelon with its fiber content It is a favorite fruit of dieters, as it regulates bowel movements, provides a feeling of fullness with its high water content, and contains low energy.
In order not to raise your blood sugar rapidly during snacks, you can have a wonderful snack by consuming 1 slice of cheese and 1 portion of watermelon. I'm not saying you should consume all your daily fruit allowance in the form of watermelon. Choose fruits of different colors according to the season. If you consume 5 portions of fruit daily, you can choose 2 portions of watermelon, provided that you diversify the others.
In terms of nutritional value, it is more appropriate to keep it at room temperature. Consuming it warm allows you to benefit from its lycopene content at the maximum level. Cold consumption reduces the effectiveness of lycopene, but does not affect other health benefits.
It is very important to consume the white part close to the skin of the watermelon to benefit from citrulline. In fact, its peel can be eaten, or low-sugar jam can be made from the peels.
Eating watermelon on an empty stomach allows you to benefit more from its nutritional values. Watermelon is a complete skin regenerator and immune system supporter thanks to the lycopene and beta carotene it contains. Let's not forget the benefits of eating low-fat cheese to prevent blood sugar from rising rapidly.
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