BATON ROUGE, La. — Subsequent time you’re on the retailer, you’ll want to decide up a watermelon or two. Science has lastly caught as much as what watermelon lovers have identified for years: the massive inexperienced melon shouldn’t be solely scrumptious however chock-full of vitamins.

A brand new research finds that kids and adults who often ate watermelon had a higher-quality weight loss program. This included having larger ranges of fiber, magnesium, potassium, vitamin C, vitamin A, lycopene, and different carotenoids — compounds that give the fruit its coloration. Watermelon snackers additionally ate much less processed sugars and had decrease ranges of saturated fatty acids. The info comes from the Nationwide Well being and Diet Examination Survey.

A separate research revealed within the journal Vitamins helps the well being advantages of watermelon. Of their trial, 18 women and men drank watermelon juice for 2 weeks. Researchers studied how L-citrulline and L-arginine — two compounds present in watermelon — affected an individual’s coronary heart fee and the manufacturing of nitric oxide within the physique. The watermelon juice dietary supplements helped shield an individual’s vascular perform when having excessive blood sugar ranges.

“We acknowledge that whereas the pattern dimension was small and extra analysis is required, this research provides to the present physique of proof supporting common consumption of watermelon for cardio-metabolic well being. Along with L-citrulline and L-arginine, watermelon is a wealthy supply of antioxidants, vitamin C and lycopene—all of which can assist cut back oxidative stress and play a task in coronary heart illness prevention,” says Jack Losso, a professor on the Louisiana State College’s College of Diet and Meals Sciences, in a media launch.

watermelon made into popsicles
Watermelon popsicles (Photograph by Laårk Boshoff on Unsplash)

The Dietary Pointers for America advocate 1.5 to 2.5 cups of fruit each day. Whereas it may not sound like quite a bit, many American adults and kids usually are not assembly this purpose. Most get solely half of the really helpful fruit serving a day.

Consuming watermelon, whether or not after taking part in sports activities or throughout a barbecue, may be the increase you’ll want to get your really helpful servings. Watermelon is excessive in vitamin C and vitamin B6, with the vitamins making up 25 p.c and eight p.c of the large melon, respectively. It’s additionally a refreshing and hydrating snack that consists of 92 p.c water. What’s extra, watermelon is diet-friendly with solely 80 energy for each two-cup serving.

Each research obtained funding from the Nationwide Watermelon Promotion Board. The primary research can also be revealed within the journal Vitamins.

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