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Does Watermelon Have Vitamin C

Watermelon Helps Alleviate Muscle Soreness

10 Amazing Health Facts About Watermelon!

Thanks to two particular nutrients found in watermelon, its a great addition to your post-workout snack.

First, watermelon contains six percent of the recommended daily value of potassium, which can help prevent muscle cramps.

Additionally, watermelonand specifically watermelon juicecontains the amino acid L-citrulline, which may help alleviate muscle soreness.

Research supports the benefits of watermelon, too. In one study, an hour before exercising, athletes consumed either:

  • Watermelon juice alone
  • Watermelon juice with added L-citrulline
  • A control drink with no L-citrulline

Athletes who drank watermelon juice or watermelon juice with L-citrulline reported less muscle soreness.

Nutrition Benefits Of Lemons

When life hands you lemons, say Thank you. Lemons are often an afterthought, used as a garnish on a fish fillet or a light addition to your iced tea. What you might not realize is that lemons are loaded with nutritional benefits that go far beyond the role of a garnish. To partake of the benefits in lemons and lemon juice, add more of it into your daily routine by squeezing some on your green salads or mixing it with a cup of plain warm water for a daily wake-up drink.

Supports Adrenal Function And Hormonal Balance

The role of vitamin C in neuroendocrine pathways starts in the brain but trickles down throughout the entire body to help balance hormones.* For example, vitamin C plays an essential role in the hypothalamic-pituitary-adrenal axis .*

In fact, the adrenal glands house the greatest concentration of vitamin C in the whole body and are necessary for proper cortisol output, explains Achey.

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Can Grapefruit Affect Prescription Medications

The NHS advises that fresh grapefruit or grapefruit juice should not be consumed with certain medications, as it has been shown to reduce their breakdown and elimination, which can result in increased blood levels of the drug. These include, but are not limited to, statins, calcium channel blockers, immunosuppressants, certain cancer medications and Entocort, which is used to treat Crohns disease. Always check with your GP if youre taking a prescription medication before consuming grapefruit or grapefruit juice.

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How To Chose The Perfect Watermelon

What are Some Health Benefits of Watermelon? (with pictures)

As soon as summer barbeque season is upon us, it seems like the huge bins of watermelon miraculously appear in the local grocery store. Bending and lifting one of these hefty, water-filled beauties can be tough on your back remember to bend your knees. But lifting one into your cart is well worth the effort. Just remembering all the health benefits that one cup of watermelon provides should help you push through.

While you are peering into the watermelon bin, look for a fruit that is firm, symmetrical, free from scratches or dents, and heavy for its size. There will be a soft yellow spot on one side of the melon where it was in contact with the ground while the fruit ripened on the vine. If the melon presents with a very light yellow or white spot, it may have been picked and shipped before it was completely ripe it will not be as sweet and juicy as a vine-ripened fruit.

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It Reduces Muscle Soreness

In one study, athletes who consumed 16 ounces of watermelon juice an hour before exercise experienced reduced muscle soreness and a quicker heart rate recovery compared to those who received a placebo drink.

Another study on male runners found that those who drank 16 ounces of watermelon juice enriched in L-citrulline two hours before performing half-marathon races had less perceived muscle soreness for up to 72 hours compared to those who downed a placebo beverage.

May Help With Eye Health

Watermelons contain a plant compound called lycopene, which may be involved in preventing degeneration of the eye tissues. Lycopene is considered to be an antioxidant and an inflammation reducer. While theres still more research needed to see how lycopene truly supports healthy eyes, for now, it looks promising that watermelon may indeed be good for the eyes.

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Aids In Weight Maintenance

According to one study, weight reduction can be achieved by consuming foods that are classified as low density. They are typically those foods that have a low calorie and high water content.

Watermelon, categorized as a low-density food due to its high water content, can help you easily achieve satiety and fullness. This, in turn, reduces your chance of overeating, consequently helping in overall weight reduction.

Watermelon Keeps You Hydrated


Water isn’t in this fruit’s name by chance. One cup of watermelon contains five ounces of water . Consuming an adequate amount of fluidincluding from water-rich foodssupports circulation, skin health, and digestion. It also helps regulate body temperature, organ and joint function, metabolism, appetite, and waste elimination.

Being properly hydrated also impacts mental performance. Research shows that as little as a 1-3% loss of body fluid can impair mood, reduce concentration, increase headaches and fatigue, interfere with working memory, and boost anxiety.

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Reduces The Severity Of Asthma

Studies show that asthma is caused by the presence of free radicals in the body. Several review studies found that consuming lycopene-rich foods, such as watermelon, reduced oxidative stress. It also helped reduce symptoms of asthma including airway smooth muscle contraction and mucus hypersecretion.

What Are Vitamin C Supplements For

Vitamin C supplements are valuable when your diet is lacking the right amount of vitamin C, or when your body is undergoing extra stress and needs additional vitamin C to support your brain health, immune health, etc.

When taking regularly, vitamin C supplements ensure that the bodys immune system can function healthily, may lower susceptibility to infections, and may reduce severity of symptoms when youre sick. A regular vitamin C supplementation routine may also contribute to lowering your blood pressure and reducing risks of developing cardiovascular disease.

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It May Raise Your Blood Sugar

Watermelon is sweet because it contains fructose , about 17 grams per slice. If you eat a couple of slices, it may slightly raise your blood sugar, which may be a concern if you have prediabetes or diabetes. However, because of its high-water content, watermelon has a low “glycemic load” , and glycemic load is considered a more useful way to look at the impact of foods on blood sugar.

While “glycemic index” represents how fast sugar enters the bloodstream, GL indicates how high a specific food might raise blood sugar levels. Watermelon has a glycemic load of 2 for a 100-gram serving, which is considered low. A high GL is anything 19 and above. So, as long as you eat watermelon in moderation along with a balanced diet of fats, proteins, fiber, and other carbohydrates, it is safe to eat even if you have type 2 diabetes, according to the American Diabetes Association.

It Could Work To Reduce Cancer Risk

Watermelon is an excellent source of vitamin C

Lycopene found in watermelon may reduce inflammation and oxidative stress, an imbalance between free radicals and the bodys ability to fight their effects. Chronic inflammation can raise your risk for certain diseases, including cancer, and research shows that lycopene has the potential to reduce inflammation and keep cancer cells from growing, which reduces your risk for the diseases. Studies have highlighted that increasing your lycopene intake can reduce your risk for cancers of the digestive tract and prostate cancer.

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Nutrition Facts And Health Benefits Of Watermelon

Posted In:FAQs, Health, News & Events

Did you know that March is National Nutrition Month®? Its true! National Nutrition Month is sponsored by the Academy of Nutrition and Dietetics and started almost 50 years ago. What better way to celebrate, than with a beloved watermelon, which provides us with unique nutrients and health benefits?

Watermelon Contains Many Nutrients and Beneficial Plant CompoundsWatermelon is packed with nutrient-dense minerals, fiber , and antioxidant-rich phytonutrients, like beta carotene and lycopene. It contains higher levels of lycopene than any other fresh fruit or vegetable and is considered a Lycopene Leader. Watermelon is an excellent source of Vitamin C and a source of Vitamin A .1, Vitamin C has a key role in immune function, helping to prevent and/or treat numerous health conditions. Vitamin A is important for optimal eye health. Watermelon also provides us with vitamin B6 and potassium .1,2 Vitamin B6 is used in protein metabolism and plays a role in cognitive development and immune function as well.. Potassium is a mineral necessary for water balance and is found inside of every cell.2

Nutritious and Delicious Watermelon Recipes!National Nutrition Month is the perfect time to up your nutrition game by creating healthy eating habits. Reap the unique health benefits of watermelon this month by incorporating these recipes into your meal rotations!

USDA Food Composition Database.

When Is Melon In Season

Melons are a summer food, with most varieties at their best between May and August. Specific times depend on where youre getting the melon from. For example, while local melon and watermelon in New York are at their peak in July and August, watermelons shipped from southern locales can be found in markets all summer.

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Mixing A Healthier Pitcher Of Lemonade

Remember lemonade? You know, that old-fashioned thirst quencher from the days before Orange Strawberry Guava Twister and Spirulina Smoothie? That drink that kids used to sell from rickety tables on lazy, hot summer afternoons before their lives were organized on Filofaxes?

Lemonade is still alive and selling, and for many, its a nostalgic refresher that cant be beat. But in this era of nutritional correctness, how does it rate?

A lot of people think of it as closer to orange or grapefruit juice than to soft drinks, says Bonnie Liebman, director of nutrition at the Center for Science in the Public Interest, a Washington-based consumer advocacy group. But its only a smidgen better than soda, Liebman said.

In fact, when it comes to calories and sugar content, most lemonades are almost identical to Coke. Eight ounces, or one cup, of Coke has 100 calories and 27 grams of sugar, pretty close to most store-bought lemonades. Thats equivalent to about seven teaspoons of sugar.

But at least lemonade gets across the idea that we should be consuming fruit, said Liebman, although most lemonades have very little lemon juice in them. Whether theyre ready-to-drink or made from concentrate or powder, they range from about 5% to 15% juice.

If you really want to split hairs in search of vitamin C, opt for lemonade made from frozen concentrate. Many contain 20% of the recommended daily allowance for vitamin C per serving other types of lemonade usually contain less than 2%.

Watermelon Raw Nutrition Facts & Calories

10 Health Benefits of Watermelon: Beyond Taste And Nutrition

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Nutrition facts label for Watermelon, raw

NUTRITIONAL TARGET MAP The Nutritional Target Map allows you to see at a glance how foods line up with your nutritional and weight-management goals. The closer a food is to the right edge of the map, the more essential nutrients per calorie it contains. For a more nutritious diet, select foods that fall on the right half of the map.The closer a food is to the top edge of the map, the more likely it is to fill you up with fewer calories. If you want to restrict your caloric intake without feeling hungry, choose foods from the top half of the map.Foods that are close to the bottom edge are more calorie-dense. If you want to increase your calorie intake without getting too full, choose foods from the bottom half of the map.

Nutritional Target Map for Watermelon, raw

Optimum health:

Caloric Ratio Pyramid for Watermelon, raw


Nutrient Balance Indicator for Watermelon, raw

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Watermelon May Boost Exercise Performance

Just consider watermelon a natural sports drink. In addition to containing electrolytes potassium and magnesium, which are necessary for proper hydration and muscle function, watermelon also offers L-citrulline.

Consuming this amino acid regularly has been shown to increase the production of nitric oxide, which can boost blood flow and thus ferry more blood to muscles during endurance workouts, according to a January 2017 study in âCurrent Opinion in Clinical Nutrition and Metabolic Care.â

Before a long run, try snacking on watermelon chunks or sip on watermelon juice to hydrate pre-workout.

Vitamin C For Weight Loss

More than 650 million people on the planet suffer from obesity and there are many reasons for this.

One of these reasons is a deficiency of vitamin C, recent studies have shown that people with insufficient vitamin C status oxidize 30% less fat during moderate exercise. This means that with vitamin C deficiency you need much more exercise to lose weight.

So if you are working on losing weight, dont forget to include plenty of vitamin C in your diet.

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Which Is Better For You Orange Juice Or Grapefruit

Which is better for you orange juice or grapefruit? Grapefruit is richer in Fiber, and Vitamin A, while Orange juice is higher in Vitamin C. Orange juice covers your daily need of Vitamin C 21% more than Grapefruit. Grapefruit contains 8 times more Fiber than Orange juice. Grapefruit contains 1.6g of Fiber, while Orange juice contains 0.2g.

Which is better for vitamin C orange juice or frozen orange juice? Orange juice stored in cartons have around 25% less vitamin C content than juice stored in bottles, and up to 50% less of this vitamin than orange juice that is frozen because it is pasteurized. Orange juice that is canned and just hangs out on the kitchen shelves for months or even years unrefrigerated contains the least vitamin C content of all.

How much vitamin C is in grape juice? Vitamin C in Grape Juice 102%, Juice. Get full nutrition facts for Grape Juice, Juice and plan your meals using our online calorie counter and nutrition facts finder. In a Grape Juice ) there are about 154 calories out of which 2 calories come from fat. The total fat content of Grape Juice is 0.2 g.

What kind of juices are good for vitamin C? Some of the best juices for this nutrient include green juices, such as those made with cabbage and broccoli, as well as kiwi juice, grapefruit juice and juices made with lemon. Regularly consuming foods and beverages with vitamin C helps in avoiding an ascorbic acid deficiency.

Watermelon Is Tied To A Lower Risk Of Cancer

Cooling Watermelon 500g Vitamin C Sugar Free Mint Candy / Individually ...

As an antioxidant, lycopene in watermelon may help your body fend off a variety of diseases. However, research shows it’s particularly adept at guarding against one in particular: prostate cancer, which is the most common cancer in American men second to skin cancer, per the American Cancer Society.

In a meta-analysis of 42 studies, which included nearly 700,000 men, high dietary intake and blood levels of lycopene were associated with a lower risk of prostate cancer, per December 2017 research in âProstate Cancer and Prostatic Diseasesâ.

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May Help Prevent Macular Degeneration

The watermelon compound lycopene may have benefits for your eyes.

Age-related macular degeneration is a common eye problem that can cause blindness in older adults .

Lycopenes role as an antioxidant and anti-inflammatory compound may help prevent and inhibit AMD, though research is limited (

Its also available as a supplement.

One review found that regular intake of citrulline for at least 7 days improved aerobic performance by increasing the bodys production of nitric oxide .

This compound helps expand blood vessels so that your heart doesnt need to work as hard to pump blood through your body .

Whats more, some evidence suggests that watermelon itself not just citrulline may aid your body after exercise.

One older study gave athletes plain watermelon juice, watermelon juice mixed with citrulline, or a control drink. Both watermelon drinks led to less muscle soreness and quicker heart rate recovery than the control drink (

36 ).

One survey in 4,561 adults found that those with low fluid and low fiber intakes were more likely to experience constipation. Nonetheless, other factors may have played a role .


The fiber and water content in watermelon may aid your digestive health by supporting regular bowel movements.

Watermelon May Help Support Weight Loss

Because 90 percent of a watermelon’s weight is water, it’s a great pick for those who are trying to banish belly fat. You can feel satisfied by watermelon, which will fill you up with very few calories.

In addition to helping the body stay hydrated, snacking on watermelon will help you feel full so you won’t have cravings between meals.A 2014 study featured in the âAmerican Journal of Hypertensionâ found that this fruit may âreduce cardiac stress and aortic blood pressure in adults with obesity. â

Lycopene, one of the most abundant antioxidants in watermelon, may help lower the risk for diabetes and heart disease, per June 2014 research in âEXCLI Journalâ.

Eating watermelon can increase the amount of an an amino acid called arginine in the blood, which research suggests may help burn fat quickly.

An August 2020 meta-analysis in the âJournal of Functional Foodsâ looked at human studies in which L-arginine was provided as a dietary supplement, finding that groups given the supplement saw reduced BMI, waist circumference and fat mass.

More research is needed to better understand the effects arginine has on weight.

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