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| Watermelon's Top 10 Health Benefits |
The fruit watermelon is incredibly nutritious, low in calories, and fat-free. It also tastes great. Watermelon is healthy and beneficial to your health when consumed in moderation. According to the health website Healthline, you can consume the rind and seeds of the watermelon.
Healthline estimates that watermelon contains 92% water. A big amount of vitamin A, vitamin B6, and vitamin C are present in each juicy bite, along with a large amount of lycopene, antioxidants, and amino acids.
According to Bahrkarm, a registered dietitian, nutritionist, and spokesperson for the Academy of Nutrition and Dietetics(opens in new tab) in Texas, "foods that are high in antioxidants and amino acids allow your body to function optimally. Amino acids are the basic building block for protein, and protein is used in practically every vital function in the body.
1. Aids in keeping you hydrated
Your body needs water to function correctly, so make sure you drink plenty of it. Only a couple of basic functions that depend upon comfortable association embrace dominant blood heat, maintaining regular organ operation, delivering nutrients to cells, and maintaining alertness (2Trusted Source). Since watermelon is ninety-two % water, it is a nice choice for your daily water consumption (3Trusted Source). This melon also has a low-calorie density, or extremely few calories per unit of weight, because of its high water content. By creating you're feeling fuller for extended, feeding foods with a low-calorie density like watermelon might facilitate weight management (4Trusted Source).
2. Could have anti-cancer properties
Lycopene and cucurbitacin E are two plant substances that are present in watermelon and may have anticancer properties. Lycopene and cucurbitacin E are two plant substances that are present in watermelon and may have anticancer properties. Although research findings are conflicting, lycopene consumption may be linked to a lower risk of various malignancies, including prostate and colorectal cancers (9Trusted Source, 10Trusted Source, 11Trusted Source, 12Trusted Source). It's thought that lycopene works by bringing down blood levels of the hormone insulin-like growth factor (IGF), which encourages cell development. Notably, cancer develops when unchecked cell division occurs (13Trusted Source). Cucurbitacin E may also slow tumor growth by encouraging cancer cells to undergo autophagy. The process through which your body eliminates damaged cells is known as autophagy (14Trusted Source, 15Trusted Source).
3. May lessen oxidative stress and inflammation
Many chronic diseases have inflammation as a primary cause. Lycopene, vitamin C, and antioxidants found in watermelon may reduce oxidative damage and inflammation (3Trusted Source). In one study, rats supplemented with watermelon powder had lower levels of oxidative stress and the inflammatory marker C-reactive protein than rats in the control group (19Trusted Source). In addition, 31 obese individuals with elevated inflammatory marker levels received 500 mg of vitamin C twice daily throughout the 8-week research. Compared to the control group, they demonstrated a significant reduction in inflammatory markers (20Trusted Source). Lycopene may slow the start and progression of Alzheimer's disease because it is an antioxidant. But an additional study is required (21).
4. Might ease strained muscles
Watermelon contains the amino acid citrulline, which may enhance workout performance and lessen muscle pain (24Trusted Source, 25Trusted Source). It can also be purchased as a supplement. According to one study, consuming citrulline regularly for at least seven days increased nitric oxide synthesis, which in turn improved aerobic performance (26Trusted Source). This substance aids in blood vessel expansion, reducing the amount of effort required of your heart to pump blood throughout your body (27). Additionally, some research indicates consuming watermelon itself, rather than just citrulline, may benefit your body after exercise. In a previous trial, participants were either a control drink or watermelon juice that had been combined with citrulline. Both watermelon beverages increased heart rate and reduced muscle soreness.
5 Might enhance digestion
Watermelon has a lot of water and only a little fiber, both of which are essential for a healthy digestive system. While water more effectively transports waste through your digestive tract, fiber aids in maintaining regular bowel movements (35Trusted Source, 36Trusted Source). According to a poll of 4,561 adults, people who consume less fluid and fiber are more likely to have constipation. Nevertheless, there's a chance that other things contributed (37Trusted Source).
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| Watermelon's Top 10 Health Benefits |
6. ADDITIONAL PERKS AND CANCER PREVENTION
Watermelons are fantastic because they help with overall hydration, according to Lemond. They claim that we may meet 20 to 30 percent of our fluid requirements through diet alone, and items like this undoubtedly aid in this process. Even heat stroke can be prevented with this.
Additionally, the fiber in the watermelon supports a healthy digestive system and aids in maintaining regularity.
A cup of watermelon has almost one-fourth of your necessary daily intake of vitamin A, which is also fantastic for your skin. According to the Cleveland Clinic, vitamin A promotes healthy cell formation of new collagen and elastin while also keeping skin and hair hydrated (opens in new tab). Additionally helpful in this regard is vitamin C.
Watermelons, like other fruits and vegetables, have antioxidant characteristics that may help lower the risk of cancer. According to the National Cancer Institute, lycopene in particular has been associated with lowering prostate cancer cell growth.
7. IF YOU EAT TOO MUCH WATERMELON, WHAT HAPPENS?
When consumed in moderation, watermelons shouldn't have any negative health impacts. However, if you consume a lot of the fruit every day, you can have issues from having too much lycopene or potassium.
According to the American Cancer Society, consuming more than 30 mg of lycopene each day may result in bloating, indigestion, diarrhea, and nausea.
More than one cup of watermelon, which provides less than 140 mg of potassium per serving, should probably not be consumed daily by people with severe hyperkalemia, or too much potassium in their blood. The National Institutes of Health(opens in new tab) state that hyperkalemia can lead to irregular heartbeats, various cardiovascular issues, diminished muscular control, and other symptoms.
8.WATERMELON BENEFITS
Among all types of fresh fruit, watermelon has among of the highest lycopene concentrations. Lycopene is a phytonutrient, a naturally occurring substance found in fruits and vegetables that stimulates positive physiological responses in people. Red pigment is also responsible for the colour of watermelons, tomatoes, red grapefruits, and guavas. Approximately 9 to 13 milligrammes of lycopene are present in a cup and a half of watermelon, which is 40% more lycopene than raw tomatoes, according to the U.S. Department of Agriculture.
Prostate cancer prevention, bone health, and heart health have all been related to lycopene. According to Victoria Jarzabkowski, a dietitian from the Fitness Institute of Texas at The University of Texas at Austin, it's also a potent antioxidant that may have anti-inflammatory benefits.
You must allow your watermelon to fully ripen in order to get the most lycopene from it. The amount of lycopene in your watermelon increases as it turns redder. The watermelon's beta-carotene and phenolic antioxidant content also rises as it ripens. "Red-orange fruits and vegetables contain the antioxidant beta carotene. It benefits immunity, skin, eyes, and cancer prevention "Lemond stated.
Unripe watermelon with mostly white flesh has almost little beta-carotene present, according to a 2019 study published in the Journal of Food Composition and Analysis(opens in new tab), which examined five types of watermelon at four stages of ripening. The fruit is a superb source of the phytonutrient once it is fully crimson.
The red portions are not, however, the only desirable ones. "The watermelon is nutritious in every way. There are many nutrients present "Jarzabkowski remarked. According to a 2005 study published in the Journal of Chromatography, this also refers to the white flesh closest to the rind, which has a higher concentration of the amino acid citrulline than the flesh.
The amino acid arginine can be produced from the important amino acid citrulline. According to a study at Texas A&M University, these amino acids encourage blood flow, which results in cardiovascular health, enhanced circulation, and even treatment for erectile dysfunction.
Watermelon seeds are also incredibly nutrient-dense, according to recent studies, particularly if they are sprouted and shelled. According to a study by the International Journal of Nutrition and Food Sciences, they are rich in protein, magnesium, vitamin B, and healthy fats.
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| Watermelon's Top 10 Health Benefits |
9. BENEFITS FOR HEART HEALTH AND ANTI-INFLAMMATORY
According to a HOWARD University study, the high amounts of lycopene in watermelon are particularly effective in shielding cells from harm and may help reduce the risk of heart disease (opens in new tab). According to research in the American Journal of Hypertension(opens in new tab), watermelon extracts assisted obese adults with their hypertension and blood pressure.
Additionally, watermelon might be particularly crucial for elderly women. According to a study in Menopause(opens in new tab), postmenopausal women who took watermelon extract for six weeks had lower blood pressure and less arterial stiffness than those who did not. This group is known to have increased aortic stiffness. Citrulline and arginine, according to the study's authors, are responsible for the advantages.
Arginine can enhance blood flow and may lessen the buildup of extra fat.
Watermelon is an anti-inflammatory fruit because of the lycopene in it, according to Jarzabkowski. Lycopene functions as an antioxidant to squelch free radicals and as an inhibitor for a number of inflammatory processes. Additionally, a 2006 article in the medical journal Shock(opens in new tab) noted that watermelon contains choline, which aids in reducing chronic inflammation.
It benefits everyone to reduce inflammation, not only those who have arthritis. According to Jarzabkowski, "cellular damage"—which can be brought on by a number of things such as stress, smoking, pollution, illness, and an inflammatory state of the body—occurs when you're sick. In this sense, anti-inflammatory foods can support general health and immunity. It's referred to as "systemic inflammation.
10. Calms Your Skin
Watermelon's vitamins A, B6, and C support the health and suppleness of your skin. Melon also works well as a face mask because it is so high in water content. Greek yogurt and 1 tablespoon of juice from watermelon are combined. For 10 minutes, spread over your face to slough off any dry, dull skin. Towel dry after rinsing.
The conclusion
A lot of people like the sweet, thirst-quenching fruit watermelon during the sweltering summer months.
It has minerals including lycopene, citrulline, and vitamins A and C and has a very high water content.
Although additional study is required, studies have shown eating this sweet, red melon may potentially improve heart health, lessen muscular stiffness, and reduce inflammation.
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