Watermelon is sweet, juicy and abundant in summertime. You may eat it alone or in fruit salads, but pure watermelon juice is also delicious and nutritious. It contains all the nutrients of the whole watermelon and makes a refreshing and hydrating summer drink. Your children might enjoy watermelon juice frozen, in place of sweet but nutritionally empty frozen snacks.
Lycopene
Watermelon is rich in lycopene, containing 4,532 mcg of lycopene in 100 g of watermelon, roughly 3.5 oz. Lycopene is an antioxidant, which means it helps to prevent damage to DNA and your cardiovascular system, as well as helping to prevent cancer.
Vitamin C and Beta-Carotene
Watermelon contains 8.1 mg of vitamin C and 303 mcg of beta-carotene in a 100 g serving. Vitamin C and beta-carotene, along with vitamin E, are the most abundant antioxidants in fruit and vegetables. They also help to prevent damage to your DNA and reduce the risk of various kinds of cancer.
Citrulline
Watermelon is a rich source of citrulline. Citrulline is an amino acid that converts to arginine in your body. Arginine is necessary for healthy cardiovascular and immune functioning. A June 2007 article in the journal "Nutrition" reported a study in which participants ate a controlled diet, and some were given watermelon juice daily for three weeks. The participants who drank watermelon juice had more arginine in their blood as a result.
Considerations
Watermelon contains 127 calories in a 100-g serving, roughly 3.5 oz. Most of the calories are from sugar, as a serving of watermelon contains 6.2 g of sugar. The rest is flavor components, vitamins and minerals, antioxidants, and minimal amounts of fiber and fat. Over 90 percent of watermelon is water. Pure watermelon juice is as healthful as the whole watermelon, but it is sweet. A study reported in the "International Journal of Obesity" demonstrated that drinking juices leads to higher calorie consumption than eating the whole fruit, in obese and lean individuals. To avoid over-consumption of sugar and calories in general, drink no more than 4 oz. of watermelon juice per serving. Add club soda, diet lemon-lime soda, lime juice or ice cubes to extend the drink.
References
- "Journal of Nutrition"; Dietary Supplementation With Watermelon Pomace Juice Enhances Arginine Availability...; G. Wu et al.; December 2007
- University of Texas; Special Foods -- Lycopene; June 2006
- "International Journal of Obesity"; Effects of Food Form on Appetite and Energy Intake in Lean and Obese Young Adults; D.M. Mourao et al.; November 2007
- "Nutrition"; Watermelon Consumption Increases Plasma Arginine Concentrations in Adults; J.K. Collins et al.; March 2007
- University of Maryland Medical Center: Vitamin C
Member Comments