Watermelon, one of the most delicious and hydrating fruits, makes a perfect snack for both summer and monsoon seasons. Being a low-calorie and low-sodium fruit, it can aid in weight loss and also be beneficial for people with hypertension.
Watermelon is also useful for avoiding and treating heatstroke as it is a storehouse of nutrients like vitamin A, Vitamin C, Vitamin B6, potassium and antioxidants like lycopene and beta-carotene. The fruit can replenish energy levels on a hot and humid day. However, many people, especially those with diabetes or prone to digestive trouble, may wonder what is the right amount of the fruit that should be eaten in a day.
How much watermelon is safe to eat in a day?The US Department of Agriculture (USDA) recommends eating around 2 cups of fruit per day for those on a standard 2,000-calorie diet. This means around 300 grams of watermelon can be eaten in a day.
Unless you are on a watermelon diet where people eat an equivalent of a large watermelon every day, you should be careful about overconsuming this fruit. While eating a lot of watermelon on a hot and humid afternoon is refreshing and hydrating for many, others may suffer from harmful effects with the excess amount.
For instance, people with diabetes should limit this fruit's intake as eating too much of it can lead to blood sugar spikes and create complications.
Watermelon is a high FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) fruit, which means it has short-chain sugars that many people find difficult to digest, due to which they may face bloating and discomfort.
According to the U.S. Department of Agriculture, 1 cup of watermelon (152 g) contains:
Calories: 45.6
Fat: 0.2g
Cholesterol: 0mg
Sodium: 1.52mg
Carbohydrate: 11.5g
Fiber: 0.6g
Vitamin C: 12.3mg
Potassium: 170mg
Calcium: 10mg
Vitamin A: 865 IU
Lycopene: 6,890 micrograms
Benefits of watermelon
Weight loss: Watermelon is low in calories and eating the fruit helps you stay fuller for longer. This makes it a good weight loss snack. Besides, its low sodium content also helps manage blood pressure.
High in antioxidants: Watermelon is a storehouse of various nutrients like vitamin A, vitamin C, B6, potassium and antioxidants. They can help prevent cell damage and prevent cancer. The fruit is also good for your heart.
Healthy skin: The fruit is high in water content and several vitamins. This can help in collagen production which can help improve skin texture and suppleness. Lycopene in watermelon can protect you from the harmful effects of ultraviolet rays of the sun.
Helps relieve muscle soreness: Watermelon is also a good post-workout snack as it can help relieve muscle soreness after exercise.
