Eating Watermelon -Health Benefits
Watermelon is a delicious and refreshing fruit that’s also good
for you.
It contains only 46 calories per cup, but is high in vitamin C,
vitamin A and many healthy plant compounds.
Here are the top 9 health benefits of eating watermelon.
1. Helps You Hydrate
Drinking water is an important way to keep your body hydrated.
However, eating foods that have a high water content can also
help.
Interestingly, watermelon is 92% water.
A high water content is one of the reasons that fruits and
vegetables help you feel full. The combination of water and fiber means you’re
eating a good volume of food without a lot of calories.
Watermelon is a delicious and refreshing fruit that’s also good
for you.
It contains only 46 calories per cup, but is high in vitamin C,
vitamin A and many healthy plant compounds.
Here are the top 9 health benefits of eating watermelon.
1. Helps You Hydrate
Drinking water is an important way to keep your body
hydrated.
However, eating foods that have a high water content can also
help.
Interestingly, watermelon is 92% water.
A high water content is one of the reasons that fruits and
vegetables help you feel full. The combination of water and fiber means you’re
eating a good volume of food without a lot of calories.
2. Contains Nutrients and
Beneficial Plant Compounds
As far as fruits go, watermelon is one of the lowest in calories
— only 46 calories per cup. That’s lower than even “low-sugar” fruits such as
berries.
A cup (154 grams) of watermelon has many other nutrients as well, including these vitamins and
minerals:
·
Vitamin C: 21% of the RDI.
·
Vitamin A: 18% of the RDI.
·
Potassium: 5% of the RDI.
·
Magnesium: 4% of the RDI.
·
Vitamins B1, B5 and B6: 3% of the RDI.
Watermelon is also high in carotenoids, including beta-carotene
and lycopene. Plus, it has citrulline, an important amino acid.
Here’s an overview of watermelon’s most important antioxidants:
Vitamin C
Vitamin C is an antioxidant that helps prevent cell damage from
free radicals.
Carotenoids
Carotenoids are a class of plant compounds that includes
alpha-carotene and beta-carotene, which your body converts to vitamin A.
Lycopene
Lycopene is a type of carotenoid that doesn’t change into
vitamin A. This potent antioxidant gives a red color to plant foods such as
tomatoes and watermelon, and is linked to many health benefits.
Cucurbitacin E
Cucurbitacin E is a plant compound with antioxidant and
anti-inflammatory effects. Bitter melon, a relative of watermelon, contains
even more cucurbitacin E.
Bottom
Line: Watermelon
is a low-calorie fruit high in some nutrients, especially carotenoids, vitamin
C and cucurbitacin E.
3. Contains Compounds That May
Help Prevent Cancer
Researchers have studied lycopene and other individual plant compounds in
watermelon for their anti-cancer effects.
Although lycopene intake is linked to a lower risk of some types
of cancer, the results are mixed. The strongest link so far seems to be between
lycopene and cancers of the digestive system.
Lycopene appears to reduce cancer risk by lowering insulin-like
growth factor (IGF), a protein involved in cell division. High IGF levels are
linked to cancer
In addition, cucurbitacin E has been investigated for its
ability to inhibit tumor growth .
4. May Improve Heart Health
Heart disease is the number one cause of death worldwide.
Lifestyle factors, including diet, may lower the risk of heart
attacks and strokes by reducing blood pressure and cholesterol levels.
Several nutrients in watermelon have specific benefits for heart
health.
Studies suggest that lycopene may help lower cholesterol and
blood pressure. It can also help prevent oxidative damage to cholesterol
According to studies in obese postmenopausal women and Finnish
men, lycopene may also help reduce the stiffness and thickness of artery walls
Watermelon also contains citrulline, an amino acid that may
increase nitric oxide levels in the body. Nitric oxide helps your blood vessels
expand, which lowers blood pressure .
Other vitamins and minerals in watermelon are also good for your
heart. These include vitamins A, B6, C, magnesium and potassium
Bottom
Line: Watermelon
has several heart-healthy components, including lycopene, citrulline and other
vitamins and minerals.
5. May Lower Inflammation and
Oxidative Stress
Inflammation is a key driver of many chronic diseases.
Watermelon may help lower inflammation and oxidative damage,
since it’s rich in the anti-inflammatory antioxidants lycopene and vitamin C.
In a 2015 study, lab rats were fed watermelon powder to
supplement an unhealthy diet. Compared with the control group, they developed
lower levels of C-reactive protein (a marker of inflammation) and less
oxidative stress.
In an earlier study, humans were given lycopene-rich tomato
juice with added vitamin C. Overall, their markers of inflammation went down
and antioxidants went up. Watermelon has both lycopene and vitamin C.
As an antioxidant, lycopene may also benefit brain health. For
example, it may help delay the onset and progression of Alzheimer’s disease .
Bottom
Line: Lycopene
and vitamin C are anti-inflammatory antioxidants found in watermelon.
Inflammation is linked to many chronic diseases.
6. May Help Prevent Macular
Degeneration
Found in several parts of the eye, lycopene helps protect
against oxidative damage and inflammation.
It may also help prevent age-related macular degeneration (AMD).
This is a common eye problem that can cause blindness in older adults.
Lycopene’s role as an antioxidant and anti-inflammatory compound
may help prevent AMD from developing and getting worse.
Bottom
Line: Lycopene
may help keep eyes healthy and protect against AMD through its antioxidant and
anti-inflammatory functions.
7. May Help Relieve Muscle
Soreness
Citrulline, an amino acid in watermelon, may reduce muscle
soreness.
Interestingly, watermelon juice appears to enhance the
bio-availability of citrulline.
One small study gave athletes plain watermelon juice, watermelon
juice mixed with citrulline or a citrulline drink. Both watermelon drinks led
to less muscle soreness and quicker heart rate recovery, compared to citrulline
on its own
The researchers also conducted a test-tube experiment,
investigating the absorption of citrulline. Their findings suggest that
citrulline absorption is most effective when it’s consumed as a component of
watermelon juice.
Other research has also looked at citrulline’s potential to
improve exercise endurance and performance. So far, citrulline doesn’t seem to
improve exercise performance in the amounts studied, but it’s still an area of
research interest
Bottom
Line: Watermelon
juice has some potential as a recovery beverage after exercise. Citrulline may
be partially responsible for its effect of easing muscle soreness.
8. Is Good for Skin and Hair
Two vitamins in watermelon — A and C — are important for skin
and hair health.
Vitamin C helps your body make collagen, a protein that keeps
your skin supple and your hair strong.
Vitamin A is also important for healthy skin since it helps
create and repair skin cells. Without enough vitamin A, your skin can look dry
and flaky.
Both lycopene and beta-carotene may also help protect your skin
from sunburn .
Bottom
Line: Several
nutrients in watermelon are good for your hair and skin. Some help keep skin
supple while others protect against sunburn.
9. Can Help Improve Digestion
Watermelon contains lots of water and a small amount of fiber — both
of which are important for healthy digestion.
Fiber can provide bulk for your stool, while water helps keep
your digestive tract moving efficiently.
Eating water-rich and fiber-rich fruits and vegetables,
including watermelon, can be very helpful for promoting normal bowel movements.
Bottom
Line: Fiber
and water are important for healthy digestion. Watermelon contains both.
Take Home Message
Watermelon is a surprisingly healthy fruit. It has a high water
content and also delivers many other important nutrients, including lycopene
and vitamin C.
These nutrients mean that watermelon isn’t only a tasty
low-calorie treat — it’s also very good for your health.
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