Watermelon: Health Benefits of Watermelon

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It is the ideal sweet and sour treat to quench thirst during the summer heat.

The flesh of this large, round fruit is bright red, and the rind is green. Watermelon also has a lot of nutrients in it, like vitamins A and C and antioxidants. Here are nine of the best things it can do for your health.

1. Helps you stay hydrated

Remaining hydrated is significant for your body to appropriately work.

A healthy body temperature, normal organ function, the delivery of nutrients to cells, and alertness are just a few of the bodily processes that need to be hydrated.

Consuming foods with a lot of water may help your body get the water it needs to work properly.

Watermelon contains 92% water, settling on it an extraordinary decision for everyday water consumption .

Additionally, this melon has a low calorie density—that is, it contains very few calories for its total weight—due to its high water content.

Eating food varieties with low calorie densities, like watermelon, may help weight the executives by keeping you feeling full for longer.

2. Packed with nutrients and beneficial plant compounds

Watermelon contains a variety of nutrients, including potassium, magnesium, and vitamins A and C. It’s also relatively low in calories, containing just 46 per cup (152 grams).

Here are the nutrients in 1 cup (152 grams) of raw, diced 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 is also a rich source of citrulline, an amino acid that may improve exercise performance.

Plus, it boasts antioxidants, including vitamin C, carotenoids, lycopene, and cucurbitacin E.

These compounds help combat free radicals, which are unstable molecules that may damage your cells if they accumulate in your body. Over time, this damage may lead to conditions like diabetes, heart disease, and cancer.

3. May have anticancer effects

Lycopene and cucurbitacin E, two plant compounds found in watermelon, may have anticancer properties.

The consumption of lycopene may be linked to a lower risk of certain types of cancer, including colorectal and prostate cancers, despite the mixed findings of the studies.

Lycopene is accepted to work by bringing down blood levels of insulin-like development factor (IGF), a chemical that advances cell division. Remarkably, malignant growth structures when cell division becomes wild.

Additionally, by encouraging the autophagy of cancer cells, cucurbitacin E may inhibit tumor growth. The process by which damaged cells are removed by your body is called autophagy.

No different either way, further human exploration is important.

4. May improve heart health

A few supplements in watermelon might uphold heart wellbeing.

Coronary illness is the main source of death around the world. It is important to note that by lowering your blood pressure and cholesterol levels, lifestyle factors like diet may reduce your risk of heart attack and stroke.

Lycopene may help lower blood pressure and cholesterol, according to studies. Additionally, it may aid in preventing oxidative damage brought on by high cholesterol levels.

Additionally, watermelon contains citrulline, an amino acid that may help your body produce more nitric oxide. Nitric oxide assists your veins with growing, which brings down pulse .

Magnesium, potassium, and vitamins A, B6, and C are among the minerals and vitamins found in watermelon that are beneficial to the heart.

5. May reduce inflammation and oxidative stress

Many chronic diseases are primarily caused by inflammation.

Watermelon’s antioxidants, lycopene, and vitamin C may assist in reducing oxidative damage and inflammation.

In one review, rodents took care of watermelon powder to enhance an unfortunate eating routine grew less oxidative pressure and lower levels of the fiery marker C-responsive protein than those in the benchmark group.

In addition, 31 people with obesity and high inflammatory markers were given 500 mg of vitamin C twice daily for eight weeks in a study. They had significantly lower levels of inflammatory markers than the control group.

Lycopene may also slow the onset and progression of Alzheimer’s disease because it is an antioxidant. However, additional research is required.

6. May help prevent macular degeneration

The watermelon compound lycopene might have benefits for your eyes.

A common eye condition known as age-related macular degeneration (AMD) can lead to blindness in older people.

Although limited research exists, the antioxidant and anti-inflammatory properties of lycopene may aid in AMD prevention and inhibition.

In a test-tube study, lycopene treatment of eye cells reduced the ability of inflammatory markers to damage cells.

Remember that human research is required.

7. May relieve muscle soreness

Citrulline, an amino corrosive tracked down in watermelon, may further develop practice execution and lessen muscle irritation .

Additionally, it is offered as a supplement.

One survey found that customary admission of citrulline for no less than 7 days worked on oxygen consuming execution by expanding the body’s development of nitric oxide .

This compound aids in the expansion of blood vessels, reducing the amount of effort required by your heart to circulate blood throughout your body.

Additionally, there is some evidence to suggest that watermelon itself, in addition to citrulline, may help your body recover from exercise.

One more established study gave competitors plain watermelon juice, watermelon juice blended in with citrulline, or a control drink. Compared to the control drink, both watermelon drinks caused less muscle soreness and faster heart rate recovery.

However, additional research is required.

8. May aid skin health

Nutrients An and C, which are tracked down in watermelon, are significant for skin wellbeing.

Consuming vitamin C or applying it topically aids in the production of collagen, a protein that maintains the suppleness and strength of your hair and skin.

One survey tracked down that a higher admission of L-ascorbic acid from food or potentially enhancements might diminish your possibilities creating kinks and dry skin.

Because it aids in the formation and repair of skin cells, vitamin A is also necessary for healthy skin.

In one survey, creatures with vitamin A lack had less fortunate injury recuperating than those took care of a healthfully complete eating routine .

Keep in mind that additional human studies on watermelon are required.

9. May improve digestion

Watermelon has a lot of water and some fiber, both of which are important for a healthy digestive system.

Fiber helps keep your bowel movements regular, and water makes it easier to move waste through your digestive system.

One review in 4,561 grown-ups observed that those with low liquid and low fiber admissions were bound to encounter blockage. In any case, different variables might play had an impact.

The bottom line

Watermelon is a tasty, thirst-quenching fruit that many people enjoy in the heat of summer.

It has a very high water content and provides nutrients like lycopene, citrulline, and vitamins A and C.

Studies suggest that this sweet, red melon may even boost heart health, reduce muscle soreness, and decrease inflammation, though more research is needed.

Reference: healthline.com