Fruits are an essential part of our daily meals and add vitamins to our human systems. Some fruits can be eaten as desserts, while others can be eaten as appetizers.
In this article, I want to talk about the health benefits of watermelon. Watermelon on its own has a lot of health benefits that, when consumed, can help the body with some nourishment.
Aside from watermelon, there are types of melons that can also aid in our health development.
Watermelon
Cantaloupe
Winter Melon
Snap melon
Horned Melon
Casaba
Crenshaw
Gac
Bitter melon
Santander clause melon
Canary melon
Bailan
Charentais
Honeydew
Hami
Gaila
Yellow melons
Cuca melon
Autumn sweet melons
Apollo melon
Sprite melons
Golden dewlicious melon
Tsama Melon
Kiss Melon
Each of these melons has its own health benefits, but today I want to talk about the health benefits of watermelon.
15 Health Benefits of Water Melon
1) Watermelon may help reduce inflammation
Watermelon contains a specific blend of antioxidants, such as lycopene and vitamin C, which may contribute to reducing inflammation and minimizing oxidative damage over time, according to Derocha. Inflammation, characterized by symptoms like swelling, pain, or flushed skin, can have adverse effects. Persistent inflammation is associated with serious health conditions like cancer, asthma, heart disease, and type 2 diabetes.
2) It adds to healthy digestion
Watermelon possesses a substantial water content and a modest amount of fiber. According to Meyer-Jax, both of these components play a crucial role in maintaining smooth digestion. Fiber contributes bulk to stool, promoting regularity, while the water content facilitates the movement of waste through the digestive system.
3) It may improve heart health
Studies indicate that the intake of foods containing lycopene may lower the risk of heart disease and stroke. A 2012 research article in the American Journal of Hypertension proposed a connection between watermelon and heart disease, citing evidence that watermelon extract could potentially reduce blood pressure over an extended period. Derocha suggests that the antioxidants L-citrulline and L-arginine in watermelon might enhance artery function, as proposed by the study’s authors.
4) It’s good for your eyes
Watermelon is rich in nutrients that contribute to overall eye health and may aid in preventing age-related vision disorders. Notably, it serves as a valuable source of vitamins A and C, along with lycopene and lutein plus zeaxanthin, key players in supporting eye health.
5) It’s great for your skin
According to study, the water and vitamins A, B6, and C found in watermelon contribute to maintaining soft, smooth, and supple skin. Vitamin C supports collagen production, enhancing skin elasticity and blood flow. Vitamin A aids in repairing skin cells, preventing dryness and flakiness, while vitamin B6 helps manage skin breakouts.
Lycopene may play a role in shielding your skin from the sun, reducing the likelihood of sunburn. However, it emphasizes that this doesn’t replace the need for sunscreen; regular application of your chosen SPF is always crucial.
6) It may relieve achy muscles
A study featured in the Journal of Agricultural and Food Chemistry revealed that athletes who consumed watermelon juice experienced decreased muscle soreness lasting up to 24 hours. Additionally, the juice contributed to a reduction in their recovery heart rate. Researchers attributed the alleviation of achy muscles to the presence of L-citrulline, an amino acid known to mitigate muscle damage. While more conclusive evidence is needed to affirm the full extent of this benefit, this association might encourage you to contemplate incorporating watermelon juice into your post-workout regimen.
7) It offers a big hit of disease-fighting power
Lycopene, a natural compound present in watermelon and various fruits and vegetables, boasts antioxidant properties. While it imparts the red color to watermelon, Meyer-Jax notes its potential in decreasing the risk of cancer and heart disease. Sollid explains that lycopene works to shield cells from damage, and research indicates potential blood pressure-lowering effects. Additionally, lycopene may contribute to reducing inflammation—a positive development, given that chronic inflammation is a recognized driver of disease risk. Specifically, elevating your lycopene intake could lower the risk of cancers in the digestive tract and prostate cancer.
8) It can help you reach an array of daily nutrient needs
Watermelon is a nutritional powerhouse, providing approximately 15% of your daily vitamin C needs. Alongside this, it offers a rich array of essential vitamins and minerals crucial for optimal bodily functioning, including potassium, as well as vitamins A and B6, according to Sollid.
Vitamin C plays a vital role in fortifying the immune system and enhancing iron absorption in the body, as mentioned by Derocha. On the other hand, vitamin A is essential for maintaining skin and eye health. Furthermore, watermelon is a noteworthy source of potassium, contributing to blood pressure regulation and supporting nerve function. Additionally, the presence of vitamin B6 aids in the breakdown of dietary proteins, bolstering both the immune system and nerve function.
9) It could improve your gym session
The L-citrulline found in watermelon doesn’t only have the potential to alleviate sore muscles; research also indicates that it might enhance exercise performance by augmenting blood flow and oxygen delivery to the muscles being engaged, according to Blatner. Additionally, there’s a possibility that it could contribute to a reduced sense of exertion both during and after exercise.
10) It could help with weight management
Opting for watermelon over another sweet snack can prolong the feeling of fullness, as explained by Meyer-Jax. In a limited study published in the journal Nutrients in 2019, individuals classified as overweight or clinically obese who chose watermelon instead of low-fat cookies reported enhanced satiety. Consistent consumption of watermelon was linked to a reduction in body weight, body mass index, blood pressure, and waist circumference among the participants.
11) It’s good for both the planet and you
Watermelon stands out as a zero-waste food because, surprisingly, you can consume not only the sweet and juicy red or pink flesh but also the rind and seeds! While many people typically focus on the flesh, it’s worth noting that both the rind and seeds are edible and come with their own set of health benefits.
12) Good for nerve function
Watermelon serves as a potent source of potassium, essential for regulating nerve function by facilitating electric impulses and messages. It’s important to note that insufficient potassium in the body can lead to numbness and tingling. If you experience leg cramps, low potassium may be the cause. Simply drinking a glass of watermelon juice can help address this deficiency.
13) Prevents heat strokes
Heatstroke poses a serious threat to many individuals in the US, as it is a potentially life-threatening condition characterized by a fever and extremely high body temperatures. Watermelon, containing electrolytes, has the potential to prevent heatstrokes. Simply sipping on watermelon juice can help keep your body cool and regulate its temperature.
14) Good for kidneys
Typically, a watermelon comprises 70% flesh and 30% rind, and all parts of it are edible. Our bodies encounter various toxins from the food we consume and the air we breathe. The kidneys play a crucial role in eliminating these toxins. To maintain the health and optimal function of your kidneys, it’s recommended to drink a glass of watermelon juice daily. Watermelons are rich in essential nutrients, particularly calcium and potassium, which actively combat toxins and facilitate their removal from the body.
15) May help with eye health
Watermelons contain a plant compound called lycopene, which may be involved in preventing degeneration of the eye tissues. Lycopene is considered to be an antioxidant and an inflammation reducer. While there’s still more research needed to see how lycopene truly supports healthy eyes, for now, it looks promising that watermelon may indeed be
Fascinating Facts About Watermelon
Watermelon’s high water content means you can enjoy a satisfying amount of food with fewer calories. Here are some noteworthy facts you should know:
Globally, there are approximately 1200 different watermelon varieties.
In Japan, watermelons have been grown in a box shape for the past 40 years.
It holds the title of the most consumed fruit in the United States.
With just 40 calories per cup, it’s a low-calorie option.
Some watermelon varieties require 130 hot days to ripen.
Known for its anti-inflammatory properties.
Devoid of bad cholesterol, making it a healthy choice for weight loss.
In ancient Egypt, watermelons were placed under burial tombs as a symbol of nourishment.
Cultivated in Europe in the 13th century and in China during the 10th century.
