5 Health Benefits of Watermelon and Creative ways to Eat watermelon

There are few things that scream "summer" more than a refreshing slice of juicy watermelon. And to celebrate National Watermelon Day, you may be looking for a piece today, but you should actually incorporate this moisturizing fruit into your diet on a regular basis. Research shows that there are many benefits of watermelon that we should take advantage of, so we turn to a dietitian to find out why you should feel good when drinking some watermelon before or after your next run.

Watermelon nutrition
Watermelon is mainly composed of water, you guessed it, approximately 90 percent to be exact, which makes it a refreshing and moisturizing treatment. A serving of watermelon or about two cups of diced melon contains only 80 calories and 21 grams of carbohydrates. Although it contains sugar (approximately 17 grams), this sugar, fructose, is naturally found in the fruit, which makes it a much better option than added or processed sugars, since it is easier to process for our bodies and It will not increase blood sugar as drastically as a bag of sour watermelon candy, for example. The juicy fruit is also loaded with vitamins A, B6 and C, which increase your immunity, and potassium, which can potentially help prevent muscle cramps.

Watermelon health benefits
While watermelon certainly tastes sweet and refreshing, there are five more reasons to sink your teeth into a slice for better health.

1. Improve performance
Increase your ability to use oxygen efficiently (increase your VO2 max.) It can help you improve your running performance. "Watermelon, like beets, contains nitric acid, which can improve blood flow and oxygen absorption," says Lori Nedescu, RD, a marathon runner, and sports dietitian. Eating snacks regularly can help your usual long run feel a little easier or make the last sprint burn a little less.

2. Boost recovery
"Posttrun carbohydrates are crucial to replenish glycogen," says Nedescu. With 21 grams of carbohydrates per serving, watermelon is excellent for that. And we all know that posttrun carbohydrates are essential for recovery, but sometimes they can make you feel even more thirsty, so reaching a slice of refreshing watermelon after your next run in the sun is a great way to rehydrate and replenish your stores. Add some protein, such as Greek yogurt, and you will have a full recovery option.

3. Relieve the pain
Watermelon juice is rich in the amino acid L-citrulline. A study, published in the Journal of Agricultural and Food Chemistry, found that drinking watermelon juice after exercise helped decrease post-exercise muscle pain. Drink the juice directly or add the juice to your favorite smoothie recipe.

4. fight against the disease
Juicy fruit contains the antioxidant lycopene, which is usually associated with tomatoes, however, a study, published in the International Journal of Food Science and Technology, found that watermelon actually contains more antioxidants than a tomato. Watermelon and lycopene filler protects against inflammation and cell damage, which are known to lead to an increased risk of health problems, such as heart disease, some types of cancer, diabetes and high blood pressure.

5. Increase hydration
According to the USDA, a one-cup serving of watermelon contains approximately 140 milliliters (more than half a cup) of water. Eating watermelon before or after the race can help you rehydrate, especially if you are someone who has trouble drinking enough water throughout the day.

Creative ways to eat watermelon
Watermelon smoothie: after the execution, simply mix the watermelon, ice (or freeze it beforehand) and milk. Add some basil mint is optional.

Watermelon salad: combine chopped tomatoes and a watermelon (both high in lycopene). Season with olive oil, balsamic vinegar, salt, pepper, and mint.

Cool off with a watermelon lollipop: mix 1 cup of chopped watermelon with ¼ cup of coconut milk and a little lemon juice. Pour into a pallet mold and freeze. Alternatively, cut the watermelon and stick a lollipop stick on each piece, then freeze.