Watermelon is a refreshing fruit with 92% water, low in calories and rich in nutrients. A portion of watermelon of about 100 grams contains only 30 calories, ideal for a diet. 1 watermelon (2.5 – 4kg) provides 76 – 121.6 calories, while 1 piece of watermelon (150gr) is 45.6 calories. 152g of watermelon is equivalent to 46 calories, and 1 fruit weighing 4.5kg is up to 1,360 calories. Although low in calories, eating too much still has the risk of gaining weight due to natural sugars such as sucrose, fructose and glucose.
Watermelon, a familiar fruit, contains surprisingly low calories. In 100 grams of watermelon, there are only about 30 calories. This number is much lower than calorie-rich foods such as fatty foods, sweets, fast food, and fried foods. This makes watermelon a great choice for those pursuing a weight loss diet. The high amount of water in watermelon (about 92%) also contributes to a feeling of fullness for a long time, helping you control the amount of food you eat.
The nutritional value of watermelon does not stop at its low calories. Watermelon is a rich source of vitamin C, fiber and a number of other vitamins and minerals. This nutritional ingredient supports overall health, strengthens the immune system and helps the human body function effectively. Although low in calories, watermelon still ensures to provide the necessary energy for daily activities.
Watermelon is a rich source of vitamin C
Nutrition in Watermelon: Summer Heat Cooler, Good for Health
Sugar Amount Watermelon
Watermelon is sweet, of course containing sugar. This fruit contains natural sugars, mainly fructose and glucose. In 100 grams of watermelon, sugar accounts for about 6 grams. Although watermelon is a food rich in natural sugar, the calories in watermelon are low, only about 30 calories/100 grams. Compared to fatty foods, sweets, fast food, and fried foods, watermelon is a healthy choice, supporting weight loss and maintaining a healthy diet. The moderate amount of sugar in watermelon provides energy to the body without causing excessive weight gain. Dieters and people with diabetes need to control the amount of watermelon consumed to ensure health.
Amount of Water in Watermelon
The outstanding feature of watermelon is its content. high water. More than 90% of watermelon is water. QuantityThis abundant water helps the human body rehydrate, especially during hot summers. Water in watermelon helps quench thirst, purify the body and support kidney function. Eating watermelon regularly helps maintain the necessary amount of water, which is good for overall health. The amount of water in watermelon also helps keep skin smooth and youthful. Watermelon is a natural source of water, better than carbonated soft drinks or drinks containing a lot of sugar.
Vitamins and Minerals found in Watermelon
Watermelon is not only a food rich in water but also a source of essential vitamins and minerals. Watermelon is rich in vitamin C, fiber, vitamin A and potassium. Vitamin C strengthens the immune system, is an anti-oxidant, and protects the body from the harmful effects of free radicals. Fiber supports digestion, helping the digestive system function effectively. Vitamin A is good for eyes and skin. Potassium helps regulate blood pressure and maintain cardiovascular function. Watermelon is a nutritious food, providing many essential nutrients for the body. Adding watermelon to your diet helps improve overall health.
Watermelon and Weight Loss Journey
Watermelon, a familiar summer food rich, high in water and low in calories. 100g of watermelon contains only about 30 calories. This low amount of calories helps you feel fuller longer, limits cravings, thereby supporting effective weight loss. Besides, watermelon is rich in vitamin C, fiber and essential nutrients, good for health. Adding watermelon to your daily diet is a simple way to control your weight and improve your health. Watermelon is not a calorie-rich food like fatty foods, sweets, fast food or fried foods, so you can safely enjoy it without worrying about gaining weight.
Compare the Calories in Watermelon with Other Fruits Other
To better understand the nutritional value and calories of watermelon, let’s compare it with some other fruits such as melon, cantaloupe and cantaloupe. This comparison helps you choose foods that suit your weight loss and health maintenance goals. Each type of fruit has a different nutritional composition and calorie content, affecting the human body in different ways.
Dua Melon
Compared with Dua Gang Melon
Melon, also a popular summer food, is higher in calories than watermelon. 100g of melon contains about 40 calories. Although melon is also a good source of vitamin C and water, if your goal is weight loss, watermelon is still the better choice. Both watermelon and meloncontains sugar, but the amount of sugar in watermelon is lower, more suitable for diets.
Cantaloupe
Compared with Cantaloupe
Cantaloupe has a rich sweet taste and contains a lot of vitamin A. The amount of calories in 100g of cantaloupe is about 60 calories, significantly higher than watermelon. If you are on a strict diet and need to limit your calorie intake, prioritize watermelon over cantaloupe. Watermelon is a good choice for health and body shape.
Cantaloupe
Compared with Cantaloupe
Cantaloupe has a high water content, similar to watermelon. However, the amount of calories in cantaloupe is also higher, about 40 calories/100g. Cantaloupe also contains many vitamins and minerals, but if you are looking for a low-calorie fruit to aid weight loss, watermelon is still the top choice. Watermelon is not only low in calories but also rich in vitamin C and abundant water, helping the human body stay fresh and healthy.
In short, watermelon is a great fruit for health and supports weight loss thanks to its low calories, rich vitamin C and high water content. Compared to melons, cantaloupes, and muskmelons, watermelon stands out with its obvious weight loss benefits. Add watermelon to your diet to enjoy these amazing health benefits.
Health benefits of watermelon – Succulent fruit for summer
Good for the heart
Watermelon, a rich source of vitamin C, helps protect the heart. Vitamin C, a powerful antioxidant, fights free radicals, which cause cell damage and heart disease. Watermelon contains lycopene, the pigment that gives it its characteristic red color, and is also a powerful antioxidant. Lycopene helps reduce bad cholesterol and prevent atherosclerosis. Watermelon contains citrulline, an amino acid that helps produce nitric oxide. Nitric oxide helps dilate blood vessels, reduce blood pressure, and improve blood circulation. By adding watermelon to your diet, you are effectively taking care of your heart health. Calorie-rich foods such as fatty foods, sweets, fast foods, and fried foods should be limited to optimize lBenefits of watermelon.
Supports digestion
Watermelon contains high water content and abundant fiber. The amount of water and fiber helps the digestive system function smoothly. Fiber helps increase stool volume and prevent constipation. The amount of water in watermelon helps soften stools, making them easier to move through the intestinal tract. Eating watermelon regularly helps improve digestive function, reduce bloating and indigestion. This food is suitable for people with digestive problems. The human body needs adequate water to function well, and watermelon is an excellent source of water.
Helps keep skin healthy
Watermelon, a source of vitamin C and lycopene, helps keep skin healthy. Vitamin C is necessary for the production of collagen, a protein that structures the skin, helping the skin stay firm and elastic. Lycopene protects the skin from the harmful effects of UV rays, which cause skin aging. Eating watermelon regularly helps brighten skin, reduces wrinkles, and prevents aging. Watermelon also provides water for the body, helping the skin stay plump and full of vitality. The amount of water in watermelon keeps the skin moisturized, preventing dry skin.
How to choose, buy and preserve watermelon
How to choose to buy ripe watermelon
Choosing a delicious watermelon requires careful observation of a number of characteristics. Below are detailed instructions to help you choose the right watermelon:
Observe the melon rind: Choose a watermelon with a hard, dark green and evenly colored rind. Avoid choosing fruit with cracks, bruises, or patchy colors. The melon skin is shiny and not wrinkled, which is a sign of a fresh melon. Ripe watermelons often have a light yellow patch on the part in contact with the ground. The darker this yellow patch, the riper the melon.
Tap the melon: Use your hand to gently tap the melon. If you hear a popping sound, it means the watermelon is ripe. A dull sound indicates that the watermelon is underripe or overripe.
Check the stem of the watermelon: Choose a watermelon with a dry stem, slightly concave inward. Fresh, green stems are young picked watermelons. Withered, black stems mean the watermelon has been left for too long.
Fruit weight: Compare the weight of watermelons of the same size. Heavier fruits often have higher water content and are sweeter.
How to preserve watermelon fresh for a long time
Watermelon is a fruit with high water content and is easily damaged. if not stored properly. Here are some ways to help preserve watermelon fresh for a long time:
Uncut watermelon: Whole watermelon can be stored at room temperature, in a cool place, away from sunlight.h direct sunlight. Under these conditions, watermelon can stay fresh for about 1-2 weeks.
Cut watermelon: Store cut watermelon in the refrigerator. Cover the cut melon with plastic wrap to prevent it from drying out and getting infected. Cut watermelon can be stored in the refrigerator for 3-5 days. Do not leave cut watermelon at room temperature for too long because it is susceptible to bacterial invasion.
Watermelon for smoothies or juices: Watermelon smoothies or juices should be stored in the refrigerator and consumed within 24 hours.
Delicious food from watermelon: Summer cooling, good for health
Watermelon, a familiar summer fruit, is not only refreshing but also a source of vitamins and abundant minerals. This fruit contains high amounts of water, is low in calories, rich in vitamin C and fiber, and is very good for health. Let’s explore delicious dishes from watermelon, both simple and nutritious.
Watermelon smoothie
Watermelon smoothie: Instant cooling drink then
Are you looking for a cooling summer drink? Watermelon smoothie is the perfect choice. This drink is not only delicious but also provides vitamins, minerals and abundant water for the body. Watermelon is a low-calorie food that effectively supports weight loss. Unlike fast food, fried foods, sweets, fatty foods that contain a lot of calories, watermelon is a healthy food for your diet.
Ingredients:
500g watermelon, seeded
100ml fresh milk (can be replaced with yogurt or coconut milk)
Ice cubes
How to make:
Put the watermelon and fresh milk into the blender.
Blend the mixture.
Add ice cubes and continue blending until smooth.
Pour the smoothie into a glass and enjoy.
Watermelon Salad
Watermelon Salad: A cool, nutritious dish nutrition
Watermelon salad is a cool, nutritious dish, suitable for hot summer days. Watermelon contains a lot of water, helping the human body stay hydrated. This dish is also a rich source of vitamin C and fiber, supporting health. Unlike fatty foods, sweets, fast food, fried foods, watermelon salad is a healthy choice.
Ingredients:
300g watermelon, diced
100g feta cheese (or other cheese of your choice)
50g fresh mint leaves
2 tablespoons olive oil
1 tablespoon lemon juice
Salt, pepper
How to make:
Mix watermelon, feta cheese and mint leaves in a large bowl.
Dry olive oil and lemon juice over the mixture.
Add salt and pepper to taste.
Mix well and enjoy.
Watermelon juice
Watermelon juice: Simple, easy to make, nutritious nutrition
Watermelon juice is a great refreshing drink on hot summer days. Making watermelon juice is very simple. Watermelon juice contains a lot of water, helping to replenish the body’s water intake, especially important in the summer. Compared to sweets, fatty foods, fast foods, fried foods, watermelon juice is a healthier choice.
Ingredients:
500g watermelon, seeds removed
How to do:
Place the watermelon in a blender.
Pure watermelon.
Strain the mixture through a sieve to remove the residue.
Pour the juice into a glass and enjoy.
Watermelon is not only a delicious, cooling fruit but also brings many health benefits. Try these watermelon recipes to enjoy the great taste and nutritional value of this fruit. Choose to buy watermelons with bright colors and moderate size. Watermelon is an important nutritional ingredient in a healthy diet.
