14 Benefits of Tarbuj, Watermelon
Watermelon is the best fruit for refreshing yourself during hot summer days. This juicy and nutritious fruit has vibrant red color. The seeds and even the rind of watermelon are edible and therefore this fruit does not have any part which can go waste. This succulent fruit can be eaten as a snack and is great for hydrating yourself.
1. Weight loss
Since this fruit has a higher water content and lower calorie content than other fruits, it has the ability to deliver more nutrients per calorie which makes it an excellent health product. This juicy fruit will help you lose inches. Loaded with nutrients it’s a great ingredient to be included in your salads like Citrus-Watermelon-Salad and Fruit and Lettuce Salad.
2. Helps in energy production
Watermelons are a good way of increasing one's energy levels as they contain B vitamins like Pyridoxine, Folic Acid, Riboflavin and Thiamine which are necessary for energy production and release.
3. Keeps Anaemia at Bay
Watermelons are incredibly high in Iron and help in the treatment of anaemia. Regular consumption of watermelon will prevent from iron deficiency anaemia. To increase the absorption of iron squeeze some lemon juice on iron rich foods. Want to increase your iron stores? Try our recipe for Watermelon and Strawberry Drink and Watermelon-and-Guava-Juice to ward off anemia.
Being rich in Vitamin C it helps in preventing and relieving common cold (1). Vitamin C is essential to stimulate the immune system by increasing the strength (2).
5. Heart Health
1 cup of chopped watermelon gives 5.85% of Recommended Daily Allowance (RDA) of Potassium which is required for regular pumping of heart. Citrulline has been studied for its effect on heart function and it was revealed that it improves heart function and helps in the treatment of heart failure (3). The lycopene from watermelon enhances HDL (good cholesterol) and has anti-atherogenic properties (4).
6. Blood Pressure
A study found relation between potassium consumption and reduction of blood pressure which inturn reduces the risk of stroke and coronary heart disease (5). You should have enough potassium coming from your diet to maintain blood pressure levels.
7. Pain Relief
Watermelon is the most abundant source of the amino acid citrulline. Citrulline has pain reducing properties. Watermelon juice is found to be effective drink for relief and reduction of sore muscles in athletes (6).
8. Reduces Inflammation
Watermelon is a rich source of vitamin C and lycopene that are known to have anti-inflammatory activities (7).
Watermelons are a good source of Vitamin C and vitamin A which help in neutralizing free radicals thereby reducing the risk of heart disease, asthma and colon cancer along with helping in alleviating symptoms of osteoarthritis and rheumatoid arthritis. Watermelon Mint Ginger Infused Water and Watermelon White Jamun Summer Cooler work as great detoxifiers in your body.
10. Fights Cancer
This sweet and juicy fruit is also rich in carotenoids like lycopene, beta-carotene and others. These carotenoids especially lycopene have antioxidant properties which reduce risk of prostate and oral cancer along with providing protection against cardiovascular disorders (8).
11. Good for eyes
Being a very good source of Vitamin A, watermelons do incredible wonders to your eyes. Eating 3 or more servings of this sweet and healthy fruit can help in lowering the risk of age-related muscular degeneration which is the primary cause of vision loss in older adults.
12. Skin Health
As watermelon is an excellent source of Vitamin C, it maintains the elasticity of the skin. Vitamin C reduces wrinkles and makes you look younger. Vitamin A encourages healthy growth of new cells. Since its 90% water, it will keep your skin moisturized.
13. Relieves acidity
Watermelon is one of the most alkaline foods. It helps to soothe the gastrointestinal tract and regulate pH levels, while also lessening inflammation and acid production throughout the body. Therefore it helps in relieving acidity.
14. Improves Erectile Dysfunction
Watermelon contains citrulline which helps in preventing and improving erectile dysfunction (9).
Nutrition Information for Watermelon, Tarbuj, Kalingar
Nutritional Information for 1 cup of Chopped Watermelon
One Cup of Chopped Watermelon is 172 grams.
RDA stands for Recommended Daily Allowance.
0.34 grams of Protein
5.67 grams of Carbs
0.34 grams of Fat
13.58 mg of Iron (Fe) = 64.66% of RDA (about 21 mg)
19.69 mg Vitamin C = 49.23% of RDA (about 40 mg)
990.72 mcg of Vitamin A = 20.64% of RDA (about 4800 mcg)
0.17 mg of Vitamin B6, Pyridoxine = 8.50% of RDA (about 2 mg)
22.36 mg of Magnesium (Mg) = 6.38% of RDA (about 350 mg)
275.2 mg of Potassium (K) = 5.85% of RDA (about 4,700 mg)
9.54 mcg of Folic Acid = 4.77% of RDA (about 200 mcg)
0.05 mg of Vitamin B2, Riboflavin = 4.54% of RDA (about 1.1 mg)
1.03 grams of Fibre = 4.12% of RDA (about 25 grams)
4.81 mcg of Vitamin K = 4.00% of RDA (about 120 mcg)
20.64 mg of Phosphorus (P) = 3.44% of RDA (about 600 mg)
18.92 mg of Calcium (Ca) = 3.15% of RDA (about 600 mg)
46.95 mg of Sodium (Na) = 2.46% of RDA (about 1902 mg)
0.03 mg of Vitamin B1, Thiamine = 2.30% of RDA (about 1.2 to 1.5 mg)
0.17 mg of Zinc (Zn) = 1.54% of RDA (about 10 to 12 mg)
0.17 mg of Vitamin B3, Niacin = 1.41% of RDA (about 12 mg)
Healthy Recipes using Watermelon.
Looking at so many health benefits of this delicious tasting sweet and cool fruit, one can find no reason to stay away from it. For a great summer thirst-quencher, blend chunks of watermelon with a few ice cubes and a splash of lime juice. Serve with a fresh mint leaf. Watermelon and Coconut Water Drink and Watermelon and Orange Juice are great to have during pregnancy and will keep anemia away. Serve cooling watermelon chunks as a side dish to balance the flavor of spicy black beans or other fiery Mexican dishes.