When you think of watermelon as an edible fruit, the sweet, juicy, pink inner portion is probably what comes to mind. In contrast, the white outer flesh of a watermelon, otherwise known as the rind, is typically discarded with the fruit's green husk. While you may not be aware of the use of this healthful ingredient, cultures from the Southern U.S. to East Asia reap the nutritional benefits of watermelon rinds in their pickles, salads and stir-fried dishes.
Nutritional Content
Reflecting its lack of flavor and juiciness, watermelon rind contributes very little to your daily nutritional needs. A 1-inch cube of watermelon rind contains 1.8 calories and negligible sugar, fiber, protein, fats and sodium. As watermelon rind has little of its own flavor, you can use it in cooking to provide extra weight without altering the flavor or nutritional content of a dish. In addition, watermelon rind has the added benefit of absorbing the flavors of your dish due to its high water content.
Vitamins
Based on a 2,000 calorie per day diet, a 1-inch cube of watermelon rind contains 2 percent of your daily vitamin C and 1 percent of your B6. These apparently low values can become substantial if you increase your serving size, with the added benefit of having few negative effects on other aspects of your diet. For example, while there are only 1/2 g of fat and approximately 15 g of carbohydrates in 50, 1-inch cubes of watermelon rind, this serving size provides you with 50 percent of your daily intake of vitamin B6 and nearly 100 percent of your vitamin C.
Citrulline
Citrulline is an amino acid that your body uses to produce arginine, another amino acid that may promote cardiovascular health. Watermelon is one of the best dietary sources of citrulline, with watermelon rind containing at least as much of this amino acid as the pink, juicy flesh. While eating a lot of watermelon can boost the levels of these amino acids in your body, watermelon rind can produce these effects without the added impact on your daily intake of calories and sugar.
Health Benefits
By increasing your body's production of arginine, eating watermelon rind can help with cell division, the healing of wounds and excretion of ammonia in your urine. Arginine may also help to regulate blood sugar levels and improve the function of your arteries and other blood vessels. This can result in healthier blood pressure, potentially helping you to avoid the development of high blood pressure and cardiovascular disease. In addition, watermelon rind may have effects similar to some erectile dysfunction treatments. By helping blood vessels to relax and improving blood flow, the increase in arginine that arises from eating watermelon rind may make it easier for you to achieve erections.
References
- Fit Day: Nutrition Information for Watermelon Rind
- Watermelon Rind: FAQ
- "Journal of Chromatography A"; Determination of Citrulline in Watermelon Rind; Agnes M. Rimando and Penelope M. Perkins-Veazie; June 2005
- "Science Daily"; Want Citrulline? Try Watermelon; August 2007
- "Science Daily"; Watermelon Lowers Blood Pressure, Study Finds; October 2010
- "Science Daily"; Watermelon May Have Viagra-Effect; July 2008
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