Watermelon is a juicy, sweet fruit that has been around for hundreds of years. Many people think it’s the best way to quench their thirst in the summer.
Because watermelon has bright red meat with tiny seeds all throughout, it is full of many healthy nutrients and antioxidants, such as vitamins A and C.
Benefits of watermelon
Here are some of the best ways that watermelon is good for you.
1. Rich in Nutrients
Watermelon contains potassium, calcium, vitamins A and C, and other nutrients. It also doesn’t have too many calories.
This is what’s good for you in 1 cup (152 grams) of diced raw watermelon:
- Calories: 46
- Carbs: 11.5 grams
- Fiber: 0.6 grams
- Sugar: 9.4 grams
- Protein: 0.9 grams
- Fat: 0.2 grams
- Vitamin A: 5% of the Daily Value (DV)
- Vitamin C: 14% of the DV
- Potassium: 4% of the DV
- Magnesium: 4% of the DV
Watermelon also has a lot of citrulline, an amino acid that may help you do better in sports.
Additionally, watermelon contains health-promoting antioxidants such as vitamin C, carotenoids, lycopene, and cucurbitacin E, which are also present in other foods.
Free radicals are unstable molecules that can hurt your cells if they build up in your body. These chemicals assist in their fight. In the long run, this damage could lead to diabetes, heart disease, and cancer.
2. Improve heart health
Watermelon has a lot of nutrients that may be good for your heart.
Heart disease kills more people than any other illness in the world. The foods you eat and other aspects of your lifestyle may lower your risk of heart attack and stroke by lowering your blood pressure and cholesterol.
Lycopene may help lower cholesterol and blood pressure, which are both important for heart health, according to research.
Watermelon contains citrulline, an amino acid that may increase nitric oxide levels in your body and aid in blood vessel widening, thereby lowering blood pressure.
Watermelon contains magnesium, potassium, vitamins A, B6, and C, as well as other minerals and vitamins. All of these are good for you, and they can help your heart and general health.
3. Reduce inflammation and oxidative stress
Inflammation is the root cause of many long-term illnesses.
Lycopene, vitamin C, and antioxidants found in watermelon may help reduce inflammation and damage caused by free radicals.
Rats fed watermelon powder along with an unhealthy diet in this study showed lower levels of oxidative stress and C-reactive protein, a marker of inflammation, than rats in the control group.
In a study, researchers administered 500 mg of vitamin C twice a day to 31 overweight people with high inflammatory markers for 8 weeks. When compared to the control group, they had a lot fewer signs of inflammation.
Lycopene, because it is an antioxidant, may also slow the start and progression of Alzheimer’s disease. But that subject needs more study.
4. Effect bone and joint health
Watermelon may benefit your bones and joints by reducing inflammation in your body.
The fruit contains beta-cryptoxanthin, a natural color that may help prevent joint inflammation. Some studies, though not very strong, suggest that, over time, having less inflammation may even help keep you from getting diseases like osteoporosis or rheumatoid arthritis.
5. Relieve muscle soreness
Watermelon contains citrulline, an amino acid. It may help with things like making you stronger during exercise and easing muscle pain.
You can also get it as a vitamin.
One study found that taking citrulline daily for at least seven days improved aerobic performance by making the body produce more nitric oxide. Nitric oxide helps blood vessels get bigger, so your heart doesn’t have to work as hard to pump blood through your body.
Moreover, research suggests that watermelon, not just citrulline, may benefit your body after exercise.
6. Promotes Healthy Skin
Watermelon has vitamins A and C that are good for your skin. Vitamin C helps your body make collagen, a protein that keeps your skin and hair soft and strong. You can eat vitamin C or put it on your skin.
Getting more vitamin C from food or supplements may make it less likely that your face will get wrinkles and dry out.
Vitamin A is also good for skin health because it helps skin cells grow and heal.
Keep in mind that watermelon in particular requires more research.
7. Improves Digestion
Watermelon contains a lot of water and a small amount of fiber. Both of these are good for your stomach.
Fibre and water work together to keep your stools regular. Water also helps move waste through your digestive tract more quickly.
8. Stay hydrated
Your body needs to stay hydrated in order to work. Some of the things that your body does that depend on being properly hydrated include keeping your body temperature stable, making sure your organs work properly, getting nutrients to your cells, and staying awake.
Eating high-water-content foods may help your body get the water it needs to function properly. Watermelon is mostly water, so it can help you get enough water every day.
Because it is mostly water, this melon has a low calorie density, which means it has fewer calories per gram of weight. Eating low-calorie foods like watermelon may help you manage your weight because they make you feel full for longer.
9. Anti-cancer effects
Some of the plant chemicals found in watermelon, like lycopene and cucurbitacin E, may help fight cancer.
Researchers have found mixed results, but it seems that eating foods high in lycopene may lower the chance of some types of cancer, like prostate and colorectal cancer.
It is believed that lycopene works by reducing the blood’s levels of insulin-like growth factor (IGF). IGF is a hormone that helps cells divide. Cancer, for example, occurs when cells divide too quickly or too slowly.
In addition, cucurbitacin E may help your body get rid of cancer cells, preventing tumors from growing.
10. Supports Weight Management
Watermelon is a great food for people who are trying to lose weight. It’s a good snack that can help you feel full without eating a lot of calories because it’s low in calories and high in water. Watermelon’s natural sugars also make it a healthy choice for sugary snacks, which can help you control your hunger and lose weight.
The bottom line
Watermelon is a tasty fruit that many people enjoy eating in the summer to quench their thirst.
It’s mostly water, and it contains healthy things like lycopene, citrulline, and vitamins A and C.
Although more research is required, some studies suggest that this sweet red melon may even benefit your heart, reduce joint pain, and reduce inflammation.
