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Benefits of Watermelon & Recipes

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What’s a fruit, a drink and a celebration recreation all wrapped up into one? Hope you guessed watermelon—the fruit that at all times reminds us of good occasions, from yard barbecues to household picnics. Technically watermelons are a fruit, however they’re additionally a drink as a result of they’re 92 p.c water, in accordance with the United States Department of Agriculture (USDA). And what’s even higher? The advantages of watermelon are numerous—so that they’re the proper selection for a refreshing snack on a heat day.

According to Aggie Horticulture, watermelons have an fascinating historical past. Dr. David Livingstone—the Africa explorer of “Dr. Livingston, I presume” fame—was the primary to pin down the watermelon’s origins in Africa, the place he found acres of them rising wild. There are footage of watermelons on historical Egyptian papyrus that also exist in the present day. Because the watermelon is essentially in a liquid state, it supplied a lot wanted hydration in arid areas starved of rain.

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One of the main advantages of watermelon? It’s a terrific supply of hydration regardless of the place you reside. In truth, a examine revealed in 2013 in The Journal of Agricultural and Food Chemistry discovered that watermelon juice could be simply the fitting thirst-quencher for athletes. Along with being largely water, the fruit is wealthy in an amino acid, citrulline, which helped ease sore muscle mass and scale back restoration coronary heart charge (the speed at which the guts returns to regular after exercise) in seven athletes after their exercises. The physique converts citrulline to l-arginine, an amino acid that helps calm down your blood vessels and enhance blood circulate, a boon on your coronary heart.

Two University of Florida research taking a look at the advantages of watermelon extract discovered it lowered blood strain and eased arterial stiffness, two threat components for coronary heart assault and stroke. Watermelon can also be a number one dietary supply of lycopene, an antioxidant below examine for the prevention and therapy of prostate most cancers, in accordance with the Journal of the Science of Food and Agriculture.

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On Nutrisystem, watermelon is a SmartCarb—although you’re restricted to 1 cup a day as a result of of its excessive Glycemic Index ranking, a measure of how a lot a food can increase your blood sugar. One cup incorporates about 40 energy, 15 p.c of your really useful every day requirement for vitamin A and 12 p.c of your want for vitamin C. Like most fruits and veggies, it’s additionally supply of potassium.

Have it as a snack, a dessert or perhaps a salad. This versatile fruit is full of taste and freshness.

Check out six methods to benefit from the many advantages of watermelon:

1. Healthy Watermelon Summer Salad with Quinoa >

quinoa salad

Toss it with feta and arugula for a salad or aspect dish. Throw in some frest strawberries, slivered almonds and quinoa, and it’s a healthy mild meal. See the complete recipe right here >

2. Caramelized Grilled Watermelon >

grilled watermelon

Slice it thick and put it on the grill. The warmth from the grill will caramelize the sugar within the fruit and make it much more intensely candy. Brush the fruit slices with olive oil so that they don’t burn. You can add a pinch of salt and pepper for a savory, candy meal. Serve with chevre or different mushy cheese. Get the small print right here >

3. Melon Fruit Kebabs >

kebabs

Thread cubes or balls of watermelon on kebabs skewers with different fruit, and even some veggies like cucumbers together with low-fat cheese cubes for a terrific snack or dessert. Watch the video for a healthy how you can right here >

4. Non-Alcoholic Watermelontini >

watermelontini

Enjoy this non-alcoholic Watermelontini that whips up a cup of the fruit with ice, coconut water, lime juice and Truvia pure sweetener for a refreshing summer season drink. Get the recipe right here >

5. Watermelon Berry Salad >

watermelon berry salad

If you’re in search of a refreshing salad to fulfill your starvation within the heat climate, this Watermelon Berry Salad is your go-to. Complete with feta cheese and chopped mint, this contemporary and flavorful salad is a watermelon win. Get the small print on the salad right here >

6. Watermelon Popsicles >

benefits of watermelon

Puree seedless watermelon and pour the puree into small cups or popsicle molds with sticks inserted and freeze for 4 hours. You’ll have a candy deal with that’s excellent for a warm-weather quiet down. Get the instructions right here >

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