A favorite fruit during the summer, watermelon has various health advantages, including maintaining your hydration.
A fruit that is both gorgeous and delicious and extremely healthy, watermelon is a summertime staple. Here are some suggestions for using watermelon in meals, snacks, drinks, and desserts, along with information on how to choose perfectly ripe fruit.
Benefits of Watermelon
Fruits like watermelon are hydrating and may have a number of health advantages. Watermelon has nutrients that support heart health, ease muscular aches, control weight, improve digestion, and keep your skin healthy. A lot of chronic diseases may be avoided by eating watermelon.
Maintains Hydration
The fruit is named after water, not by accident. Five ounces or so (about the size of a yoghurt carton) of water make up one cup of watermelon.
Drinking enough liquids—including foods high in water—has many positive effects on health, including:
- Avoidance of dehydration
- Controlling body temperature
- Using joint lubricant
- Keeping your spinal cord safe
- Getting waste out of your body (for example, through peeing, sweating, and going to the toilet)
The ability to think clearly is also affected by sufficient hydration. According to research, even a 1% reduction in bodily fluid can have negative effects on mood, focus, working memory, and anxiety.
Helps in Blood Pressure Reduction and Circulation Improvement
Natural L-citrulline can be found in watermelons, especially in the white rind. L-citrulline helps blood vessels relax and boosts circulation, which may enhance arterial function and lower blood pressure.
According to certain data, L-citrulline may enhance athletic performance and muscle oxygenation during endurance exercise.
Potentially Reduces Muscle Pain
In a 2017 study, participants were instructed to consume 16 ounces of watermelon juice fortified with L-citrulline two hours prior to completing a half-marathon. When compared to a placebo group, the researchers discovered that those who drank the watermelon juice experienced less muscle soreness for up to 72 hours.
Helps in weight management
When you use watermelon as a weight-management food instead of a manufactured sweet snack, it may help.
In a study that was released in 2019 on overweight and obese adults, satiety and weight changes were examined following a four-week intervention. One group was instructed by the researchers to partake of two cups of fresh watermelon each day. Another team consumed low-fat cookies that had the same number of calories as the watermelon.
The study’s participants were free to have their snacks whenever they wanted, in one sitting or over several, by themselves or with other foods. Compared to cookies, watermelon produced a longer-lasting feeling of fullness that lasted up to 90 minutes. People who consumed watermelon dropped weight, had lower blood pressure and waist-to-hip ratios, and had better cholesterol.
Supports Digestion
Not a lot of fiber is found in watermelon. Watermelon’s fiber, however, supports a healthy gut. Prebiotics, a type of fiber that promotes “good” bacteria in the large intestine activity and growth, are present in the fruit’s liquid content.
Prebiotics have been linked to good mood, reduced inflammation, and a strong immune system. Additionally, prebiotics increases the uptake of minerals, enhance insulin and blood sugar levels, and might even prevent colon cancer.
Protects Against Chronic Illnesses
One of the best sources of lycopene is watermelon. Antioxidant lycopene is well-known for preventing oxidative stress brought on by cell-damaging free radicals.
As a result, lycopene assists in lowering the risk of chronic illnesses like:
- Heart disease
- Type 2 diabetes
- Cancer
- Alzheimer’s disease
Traditional pink flesh watermelon, which has more antioxidants than yellow and orange kinds, is your best bet for getting the most lycopene.
May Protect Your Skin
If you eat watermelon while it’s in season, it might protect your skin. The vitamins A and C in watermelon help maintain healthy skin. Although the effects do not take place right away, the lycopene in the fruit might shield it from sun damage.
Nutrition of Watermelon
The following nutrients are present in one cup of sliced watermelon:
- Calories: 45.6
- Fat: 0.228g
- Sodium: 1.52mg
- Carbohydrates: 11.5g
- Fiber: 0.608g
- Added sugars: 9.42g
- Protein: 0.927g
These vitamins A and C, which boost immune system and skin health, are combined with that natural sweetness.
Magnesium, B vitamins, potassium, and antioxidants are additional minerals.
Risks of Watermelon
Watermelon is generally a fruit that is safe to eat in moderation. However, some people may need to exercise caution when eating watermelon, including those who have the following medical conditions:
- Pollen allergy, also known as oral allergy syndrome: Ragweed produces pollen that resembles watermelon. As a result, after consuming the fruit, some individuals may experience tingly lips or an itchy mouth. You are unlikely to get significant allergy symptoms from eating watermelon because your body swiftly breaks it down in your mouth and stomach.
- Gastrointestinal (GI) concerns: Watermelon is a food high in FODMAPs. Short-chain carbohydrates, sugars, starches, and fibers are FODMAPs. Foods high in FODMAP are poorly absorbed in the small intestine. Instead, the FODMAPs create gas in the colon by fermenting and retaining water. Stomach cramps and diarrhea may be signs of gastrointestinal issues including irritable bowel syndrome (IBS).
- Diabetes: The glycemic index (GI) of watermelon is high. GI measures how rapidly your blood sugar increases following a meal. While high-GI foods instantly elevate blood sugar, low-GI foods boost it gradually. Diabetes sufferers do not need to stay away from high-GI foods like watermelon. Even so, consuming watermelon alongside low-GI foods (such as high-fiber bran cereal or oatmeal) can help control blood sugar levels.
A Quick Review
A wonderful fruit to eat in the summer, watermelon may have many advantages for your health. According to research, watermelon’s nutrients enhance heart health by lowering blood pressure and enhancing circulation. In addition, watermelon aids with digestion, skin protection, weight control, and reducing muscle soreness. Consuming the fruit may also offer protection from chronic illnesses.
Disclaimer
The information provided at this site is only meant for educational purposes and is not meant to replace medical care from a qualified health care provider. The reader should speak with their doctor to assess whether the information is suitable for their condition due to individual needs that are specific to them.
