Watermelon Nutrition

Watermelon is 92% water and the rest sugar. No wonder it is known to be a popular and deliciously healthy thirst quencher, to beat the heat of the summer. But is that all this juicy fruit is capable of? Well, according to most studies conducted on this fruit, it has been revealed that watermelon provides a great deal of help in treating various kinds of medical disorders, which we shall look at later in this article.

Watermelon Nutritional Value

The values provided below are based on a serving of 154 g, that comes up to a cup. The percentage values are based on a 2000 calorie diet.

Nutrients	Nutritional Value
Total Fat	0 g (0%)
Cholesterol	0 mg (0%)
Sodium	2 mg (0%)
Total carbohydrate	12 g (4%)
Dietary fiber	1 g (2%)
Sugars	10 g
Protein	1 g
Vitamin A	876 IU (18%)
Vitamin C	12.5 mg (21%)
Vitamin E	0.1 mg (0%)
Vitamin K	0.2 mcg (0%)
Vitamin B1 (Thiamin)	0.1 mg (3%)
Vitamin B2 (Riboflavin)	0.0 mg (2%)
Vitamin B3 (Niacin)	0.3 mg (1%)
Vitamin B6 (Pyridoxine)	0.1 mg (3%)
Vitamin B9 (Folate)	4.6 mcg (1%)
Pantothenic Acid	0.3 mg (3%)
Calcium	10.8 mg (1%)
Iron	0.4 mg (2%)
Magnesium	15.4 mg (4%)
Phosphorous	16.9 mg (2%)
Zinc	0.2 mg (1%)
Copper	0.1 mg (3%)
Manganese	0.1 mg (3%)
Potassium	173 mg (5%)
Selenium	0.6 mcg (1%)

The calorie count in watermelon for a serving of 154 g is 46. Also, the fruit has virtually no fat.

Watermelon Health Benefits

• As the fruit contains a good amount of B vitamins, it provides the body with substantial energy. Also the content of magnesium and potassium in it aids the energy production of the body. Experts recommend consuming watermelon prior to exercises, instead of going for unsafe energy drinks.
• As mentioned before, this fruit is 92% water. This makes it a delicious treat to keep yourself hydrated, and prevent dehydration.
• Watermelon is rich in antioxidants such as vitamin A, vitamin C and beta-carotene. Antioxidants are potent fighters of free radicals in the body, which damage body cells big time. Common medical conditions which are triggered by free radicals include heart attack, stroke, arthritis, etc. So, including this fruit in your daily diet can keep you safe from all such severe ailments.
• One important nutritional benefit of watermelon is related to its high content of lycopenes, an agent that helps in reducing the risk of developing cancer. Research also shows that people who consume watermelons as a regular part of their diet stay in a lower risk zone of diseases like prostate cancer, lung cancer and cancer of the stomach.
• People can reduce their risk of vision loss by inculcating this liquid fruit in their daily meals. Some experts tout that the watermelon is better than carrots when it comes to healthy eyes.

Watermelon is also a rich source of citrulline This is an amino acid that the body requires to manufacture what is known as arginine. This product, when present in optimum amounts in the body, helps in preventing diseases such as high blood pressure, erectile dysfunction, and also help in managing diabetes.