WATER MELON HEALTH BENEFITS AND MINERALS

Posted in FRUITS HEALTH BENEFITS AND MINERALS

Health benefits:

1.  Rich in electrolytes and water content, melons are nature’s gift to beat tropical summer thirst.

2.  Watermelons are very low in calories (just 30 calories per 100 g) and carry minimal fats. Nonetheless, they plentiful in numerous health promoting phyto-nutrients and anti-oxidants essential for optimum health.

3.  Watermelon is an excellent source of Vitamin-A, which is a powerful natural anti-oxidant. 100 g fresh fruit provides 569 mg or 19% of daily-required levels of this vitamin. It is one of essential vitamin for vision and immunity. Vitamin-A is also required for maintaining healthy mucusa and skin. Consumption of natural fruits rich in vitamin-A is known to protect from lung and oral cavity cancers.

4.  It is also rich in anti-oxidant flavonoids like lycopene, beta-carotene, lutein, zeaxanthin and cryptoxanthin. These antioxidants have been found to offer protection against colon, prostate, breast, endometrial, lung, and pancreatic cancers. Phyto-chemicals present in watermelon like lycopene and carotenoids have the ability to help protect cells and other structures in the body from oxygen-free radicals.

5.  Watermelon is an excellent source of carotenoid pigment, lycopene and indeed, superior to raw red tomato. 100 g of fresh melon provides 4532 µg lycopene, whereas this value only 2573 µg for tomatoes. Studies suggest that lycopene offer certain protection to skin against harmful UV rays.

6.  Watermelon fruit is a good source of potassium; Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. It, thus, offers protection against stroke and coronary heart diseases.

7.  Furthermore, it contains a good amount of vitamin-B6 (pyridoxine), thiamin (vitamin B-1), vitamin-C, and manganese. Consumption of foods rich in vitamin-C helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase.

8.  Total measured antioxidant strength (ORAC value) of watermelon is 142 µmol TE/100 g.

Minerals:

PRINCIPLE

NUTRIENT VALUE

PERCENTAGE OF RDA

Energy

30 Kcal

1.5%

Carbohydrates

7.6 g

6%

Protein

0.6 g

1%

Total Fat

0.15 g

0.5%

Cholesterol

0 mg

0%

Dietary Fiber

0.4 g

1%

VITAMINS 

 

 

Folates

3 µg

1%

Niacin

0.178 mg

1%

Pantothenic acid

0.221 mg

4.5%

Pyridoxine 0

.045 mg

3.5%

Thiamin

0.033 mg

3%

Vitamin A

569 IU

19%

Vitamin C

8.1 mg

13.5%

Vitamin E

0.05 mg

0.5%

ELECTROLYTES

 

 

Sodium

1 mg

0%

Potassium

112 mg

2.5%

MINERALS

 

 

Calcium

7 mg

0.7%

Copper

42 µg

4.5%

Iron

0.24 mg

3%

Magnesium

10 mg

2.5%

Manganese

0.038 mg

1.5%

Zinc

0.10 mg

1%

PHYTO-NUTRIENTS

 

 

Carotene-alpha

303 µg

--

Crypto-xanthin-beta

78 µg

--

Lutein-zeaxanthin

8 µg

--

Lycopene

4532 µg

--

.