The Top 9 Health Benefits of Watermelon

It is thought that watermelon was first domesticated approximately 4,000 years ago in Northeast Africa.

It is sweet and juicy, making it the perfect summertime treat to satisfy your thirst.

This huge, spherical fruit has a green exterior and a vivid red interior. In addition, it is loaded with minerals, including antioxidants and vitamins A and C.

Here are the top nine watermelon health advantages.

1. Improves the digestive system

This fruit is a good choice for healthy digestion because it is high in water and low in fiber.

When it comes to keeping your bowel movements regular, fiber and water work together Congestion is more common in people who consume fewer fluids and fiber, according to an investigation of 4,561 adults. However, there may have been other factors at play.

2. Skin health benefits are possible.

Watermelon is a good source of skin-friendly vitamins A and C.

When consumed or administered topically, vitamin C aids in the production of collagen, a protein essential for maintaining healthy skin and hair.

According to one study, people who consume more vitamin C through food or supplementation have a lower risk of developing wrinkles and dry skin.

Vitamin A, which aids in the creation and repair of skin cells, is also essential for healthy skin.

According to one study, vitamin A deficiency has been linked to poor wound healing in animals.

Keep in mind that further human studies are needed on watermelon.

3. It helps you stay hydrated.

Maintaining appropriate hydration is essential for proper body function.

In addition to regulating body temperature, appropriate organ function, nutrition delivery to cells, and mental alertness, enough hydration is required for a variety of other bodily activities.

Consuming foods with a high water content can provide your body with the water it requires to function correctly.

Watermelon is 92% water, making it an excellent choice for meeting daily hydration needs.

In addition, because of its high water content, this melon has a low-calorie density, or extremely few calories relative to its entire weight.

Low-calorie-density meals, such as watermelon, may benefit weight management by keeping you feeling full for longer.

nutrient-dense and rich in useful plant components.

The nutrient profile of watermelon includes potassium, magnesium, and vitamins A and C. It is also relatively low in calories, with 46 per cup (152 grams).

The following nutrients are included in 1 cup (152 grams) of raw, diced watermelon:

  • Calories: 46.
  • 11.5 grams of carbohydrates
  • 0.6 grams of fiber.
  • Sugar: 9.4 grams.
  • 0.9-grams protein
  • 0.2 gram of fat
  • 5% of the Daily Value (DV) for vitamin A
  • Vitamin C: 14% of the daily value.
  • Potassium comprises 4% of the DV.
  • 4% of the Daily Value for Magnesium

Citrulline, an amino acid that may enhance physical performance, is also abundant in watermelon (6Trusted Source).

In addition, it contains antioxidants such as vitamin C, carotenoids, lycopene, and cucurbitacin.

Free radicals are unstable chemicals that can cause cell damage if they accumulate in the body. This damage may eventually result in diabetes, cardiovascular disease, and cancer.

4. Possible anti-tumor effects

Several watermelon plant components, including lycopene and cucurbitacin E, may have anti-cancer properties.

Although study results are inconsistent, lycopene consumption may be associated with a reduced risk of certain malignancies, including prostate and colorectal cancers.

Lycopene is believed to function by reducing insulin-like growth factor (IGF), a hormone that encourages cell proliferation in the blood. Notably, cancer is caused by uncontrolled cell division.

In addition, cucurbitacin E may decrease tumor growth by inducing cancer cell autophagy. Autophagy is the body’s method for eliminating damaged cells.

Nonetheless, additional human research is required.

5. May promote cardiovascular health.

Several watermelon components may promote heart health.

Worldwide, heart disease is the leading cause of death. Notably, lifestyle variables such as food may reduce the risk of heart attack and stroke by lowering blood pressure and cholesterol levels.

According to studies, lycopene may help reduce cholesterol and blood pressure. Additionally, it may help minimize oxidative damage brought on by excessive cholesterol levels.

Citrulline, an amino acid found in watermelon, may enhance nitric oxide levels in the body. Nitric oxide aids in the expansion of blood vessels, which lowers blood pressure.

In addition to vitamins A, B6, and C, watermelon also contains magnesium, potassium, and vitamins A, B6, and C.

6. It has the potential to reduce inflammation and oxidative stress.

Inflammation is a major contributor to numerous chronic diseases.

Watermelon’s mix of antioxidants, lycopene and vitamin C may reduce inflammation and oxidative damage.

In one study, rats supplemented with an unhealthy diet with watermelon powder exhibited reduced oxidative stress and lower levels of the inflammatory marker C-reactive protein than the control group.

In a separate 8-week study, 31 obese individuals with elevated inflammatory markers were given 500 mg of vitamin C twice daily. In comparison to the control group, they exhibited a considerable reduction in inflammatory markers.

Lycopene may prevent the beginning and progression of Alzheimer’s disease due to its antioxidant properties. However, additional research is required.

7. Possible prevention of macular degeneration.

Lycopene, a chemical found in watermelon, may be beneficial for the eyes.

Macular degeneration associated with aging (AMD) is a common eye condition that can lead to blindness in older people.

Although data is limited, lycopene’s antioxidant and anti-inflammatory properties may help prevent and suppress AMD.

In one test-tube study, ocular cells treated with lycopene reduced the ability of inflammatory markers to harm cells.

Remember that human research is essential.

8. Possible muscular soreness relief.

Citrulline, an amino acid present in watermelon, may enhance athletic performance and decrease muscle pain.

It is also offered as a supplement.

One study indicated that regular citrulline consumption for at least seven days boosted aerobic performance by increasing the body’s nitric oxide synthesis.

9. This molecule aids in the expansion of blood 

arteries, thereby reducing the amount of effort required by the heart to pump blood throughout the body.

In addition, there is evidence that watermelon itself, not simply citrulline, may benefit the body after exercise.

In an older trial, athletes were given watermelon juice alone, watermelon juice combined with citrulline, or a placebo. Both watermelon beverages resulted in less muscular discomfort and faster heart rate recovery than the placebo beverage (28Trusted Source).

Still, additional study is required.

The conclusion

Watermelon is a sweet, thirst-quenching summertime fruit that is enjoyed by many individuals.

It has high water content and contains minerals such as lycopene, citrulline, and vitamins A and C.

Studies indicate eating this delicious, red melon may even improve heart health, reduce muscle pain, and reduce inflammation; however, additional research is required.

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