Watermelon Nutrition Facts

What nutrients does watermelon have?

Water, fructose and carotenoids

These three are the main nutrients that watermelon gives us. As we can see in the attached table, this fruit barely provides us with proteins or fats, the only energy nutrient it contains are the carbohydrates simple which in this case are in the form of.

Vitamins and minerals

Watermelons contain potassium like most fruits, but, in this case, we must bear in mind that it is from the fruits that less quantity of this mineral they provide us, which will be an advantage for people who have limited intake of this mineral. On the other hand, his fiber content is low, especially when comparing it with other fruits, for this reason its digestibility is usually good, we must bear in mind that due to its ease of consumption it is sometimes taken in excess and this can cause digestive difficulties, especially due to the dilution of gastric juices to Because of the large amount of water we ingest when we eat watermelon.

Carotenoids

It also contains carotenoids that are precursors of the Vitamin A and they give it the reddish color it has. One of the carotenoids contained in watermelon is lycopene, and is considered to provide moderate amounts of this compound with antioxidant properties. They participate in the training and maintenance of mucosa, membranes and other soft tissues, and have an antioxidant function.

Potassium

Despite being one of the fruits that less potassium contains, the amount that watermelons provide us is not negligible. Potassium is a fundamental mineral for regulate muscle contraction and heart rate. It also participates in the transmission of nerve impulses. The excretion of this mineral is carried out with the urine, therefore, as we have commented, in certain kidney diseases its consumption is limited.

Who are they suitable for and who are not?

Watermelon is a fruit refreshing and hydrating that can go well in general to any type of person, except very specific cases. However, in certain groups it can be especially interesting, due to the amount of water it contains, its ease of ingestion and because it is one of the fruits with less potassium.

It's recommended:

• In moderation in kidney patients: like most fruits, watermelon is a food rich in potassium, but in this case it is one of the fruits with the lowest content of this mineral. This makes it especially interesting for people who have limited intake of this nutrient, how it happens if we suffer from a renal disease.
• Old people: watermelon is a fruit with a high water content and very easy to chew, this makes it a highly recommended food for elderly people with chewing difficulties and who often do not ingest the amount of water they need in summer.
• For children and teenagers: its attractive color, the ease of chewing it and above all the fact that simply by cutting it we can consume it without peeling it also makes it a very interesting food for children. In addition, this refreshing fruit has very. In the case of adolescents, leaving them cut watermelon also facilitates their consumption.
• High blood pressure and other situations in which we must avoid fluid retention: due to its high water content, watermelon is interesting for rehydration, but also the fact of containing a good amount of water will promote diuresis. Therefore, it is considered a good ally for people with hypertension, kidney stones or high uric acid, as well as for anyone who suffers for different reasons.

It is not suitable in case:

• Immunosuppressed people: It is not that watermelon is more problematic than any other fruit, but immunosuppressed people due to different diseases or after a transplant should avoid raw foods, and certainly watermelon is commonly consumed raw, even when used in culinary preparations.
• Low gastric acid production: watermelon is a fruit that is easy to digest in general, but we must bear in mind that if we drink a significant amount after a meal, it will act as if we had drunk a few glasses of water. If we suffer from certain gastric problems That swelling won't do us any good, so we should just keep an eye on the amounts.

WITH SEEDS AND WITHOUT SEEDS

• As a curiosity, we will comment that they exist fundamentally three types of watermelons that we can divide into two large groups: the watermelons diploid or containing seeds. They give rise to elongated fruits, which are barely marketed in the Peninsula, and round fruits like the ones we are used to consuming. But there are also watermelons triploids or without seeds that are in fact taking more and more prominence, taking the market away from watermelons with seeds. Actually, they all have seeds, but triploid watermelons simply contain small whitish seeds that go almost unnoticed when eaten.

• Season: Watermelon is a summer fruitWe can consume it especially between June and August, although the season can be extended from May to September.
• Profits: drinking watermelon is a easy and healthy way to hydrate, also taking vitamins, such as carotenoids that are precursors of vitamin A, or minerals such as potassium.
• Ideal for: their composition makes them especially interesting for older people, children and people who suffer from high blood pressure or other problems for which we must avoid fluid retention.

Diploma in Human Nutrition and Dietetics Bachelor of Food Science and Technology