Watermelon & Its Nutritional Benefits

The pink flesh, dark brown to black seeds and green rind of the watermelon make it an unmistakable symbol of summertime picnics. The fruit ranges from the size of a bowling ball to the giant-sized oblong watermelons sold in grocery stores. Some watermelon varieties have yellow flesh rather than pink. Watermelon provides a range of nutritional benefits, making it a healthy part of your diet.

Calories and Macronutrients

A 1 cup serving of diced watermelon adds 46 calories to your meal, making it an appropriate choice for low-calorie diets. The fruit contains minimal fat as well, with 0.2 g per serving. Most of the fat in watermelon comes from carbohydrates; a portion of watermelon has 11.4 g, a quantity that accounts for 3.5 to 5 percent of the carbs you require every day. Watermelon does not provide much protein, with 0.9 g per serving.

Vitamins

Watermelon is high in vitamin C, and contains 21 percent of the daily recommended intake. The vitamin C helps wounds heal and reinforces your immune system. A serving of watermelon provides 17 percent of the vitamin A you need daily, as well. This vitamin maintains eyesight, protects your night vision and prevents dry eyes. Eat watermelon for smaller amounts of thiamine, vitamin B-6, pantothenic acid, riboflavin, niacin and folate.

Minerals

One serving of watermelon does not provide a significant quantity of any one mineral, but you do get a wide range of them. You take in 5 percent of the potassium as well as 4 percent of the magnesium you need each day. A serving of watermelon contains 3 percent of the daily recommended intake of copper and manganese, and has calcium, iron, phosphorus, zinc and selenium, too, although in lesser amounts.

Benefits

Eating watermelon may help lessen your risk of developing hypertension. A small-scale study published in the January 2011 issue of the "American Journal of Hypertension" indicates that nine test subjects with indicators of pre-hypertension supplemented their diets with watermelon over a course of six weeks. The patients demonstrated improvement in the flow of blood through their arteries, which decreased their chances of developing high blood pressure.

Considerations

Some people experience allergic reactions to watermelon. Research published in the March 2009 edition of the "International Archives of Allergy and Immunology" indicated that the compounds malate dehydrogenase, triose phosphate isomerase and profilin in watermelon are what trigger allergic reactions. Consult your physician if you suspect a watermelon allergy.