Surprisingly, watermelon benefits to your General Health and Wellness are limitless. For one thing, watermelon benefits are all attached to its delicious and refreshing red-like fruit juice. In reality, watermelon contains only 46 calories per cup. But, it is equally high in vitamin C, vitamin A, and many healthy plant compounds.
Additionally, it’s also rich in some important antioxidants. Including, lycopene, carotenoids, and cucurbitacin E. Some of the watermelon’s antioxidants have been studied for their anti-cancer effects. For instance, Lycopene intake is linked with a reduced risk of cancers of the digestive system. While cucurbitacin E may inhibit tumor growth.
Important to realize, consuming lycopene-rich foods can also promote heart health. Generally, for their ability to reduce cholesterol and blood pressure. Of all the fruits, watermelon benefits are some of the most hydrating.
Why Is Eating Watermelon Important?
Along with cantaloupe and honeydew, watermelons are a member of the botanical family Cucurbitaceae. There are five common types of watermelon: seeded, seedless, mini (also known as personal), yellow, and orange. While shopping, look for a watermelon that is firm, heavy, and symmetrical without soft spots or bruising.
Tapping the outside can give you a clue as to the texture of the fruit inside. Listen for a light and almost hollow-sounding thud; this indicates the water and fruit contained are intact and has a stable structure. Because watermelon is so versatile, it can easily be incorporated into a diet.
The components of a consumable watermelon
- Roasted seeds – getting the watermelon seeds and roasting them in the oven for 15-20 minutes is a tasty snack that can be made in advance. Try adding just a little salt to taste.
- Blended – place diced watermelon and a few ice cubes in a blender for a cold, refreshing electrolyte drink that is perfect for rehydrating after exercise or a day in the sun.
- Salad – jazz up a boring salad by adding watermelon, mint, and fresh mozzarella to a bed of spinach leaves. Drizzle with balsamic dressing.
Smoothies are a good way to consume watermelon. Their high water content makes them not too thick and they can be ready to drink in seconds. Try to avoid juicing as this can pack a lot of sugar in a smaller volume, whilst removing the fiber.
Is Watermelon Like Viagra?
Watermelon may be a natural Viagra, says a researcher. That’s because the popular summer fruit is richer than experts believed in an amino acid called citrulline. Eventually, which relaxes and dilates blood vessels much like Viagra and other drugs meant to treat erectile dysfunction (ED).
But, apart from its high water content and sweet taste, watermelon is packed with plenty of nutrients that make it extremely healthy. So, why is watermelon considered a healthy fruit? Because it has additional elements suitable for general health wellness.
Such as follows:
- adequate water source,
- managing diabetes,
- fighting free radicals,
- support a healthy heart,
- source of energy,
- reduces the severity of an asthma attack,
- eradicates inflammation,
- helps in pH level balancing,
- prevents exhaustion and heat stroke,
- gingivitis or periodontal disease risks reduction,
- supports weight loss, etc.
What does one cup of diced watermelon contain?
A cup of diced watermelon has 152 grams, and with the following elements.
- 43 calories
- 0 grams of fat
- 2 milligrams of sodium
- 11 grams of carbohydrate (including 9 grams of sugar)
- 1 gram of fiber
What does one cup of watermelon provide?
- 17 percent of vitamin A
- 21 percent of vitamin C
- 2 percent of iron
- 1 percent of calcium
Watermelon also contains thiamine, riboflavin, niacin, vitamin B-6, folate, pantothenic acid, magnesium, phosphorus, potassium, zinc, copper, manganese, selenium, choline, lycopene, and betaine. According to the National Watermelon Promotion Board, watermelon contains more lycopene than any other fruit or vegetable.
The Benefits of Eating Watermelon
For one thing, watermelon benefits your body’s health and wellness in a very unique way. For instance, if you come from tropical zones, such as Kenya, you’ll understand, therefore, why this refreshing, hydrating, and cooling fruit is lovable.
Keeps Your Heart Healthy
Watermelons contain several bioactive compounds like citrulline, an amino acid that is metabolized to arginine. Arginine is used for the production of nitric oxide, a compound that has a critical role to play in heart function.
Studies suggest that watermelon reduces blood cholesterol levels and prevents the development and progression of atherosclerosis which causes heart disease. The high potassium content in watermelon helps regulate hypertension, which is also linked to an increased risk of heart disease.
Watermelon is called an immune-boosting food because it contains a host of vitamins — vitamins B6, B1, and C and is also rich in minerals like manganese that are required in several cycles involved in the immune system.
Consumption of watermelon has been shown to improve inflammatory responses by stabilizing homeostasis of pro- and anti-inflammatory cytokines like interferons and interleukins. Here are some other foods that can help boost your immunity.
Helps In Cancer Prevention & Weight Loss
Being rich in flavonoids like lutein, zeaxanthin, lycopene, beta-carotene, and cryptoxanthin, watermelon protects the cellular DNA from free radical damage, preventing cancer. An entire medium-sized watermelon contains about 18g of dietary fiber and plenty of water, making it a superfood.
For those who want to kill hunger pangs and stay on track with their weight loss plan. Besides the fruit is extremely low in calories (30 calories for a 100g serving). Here’s how you can include watermelon in your weight loss diet.
Good After A Workout
Do workouts make your muscles pain significantly the next day? You should consider eating a few slices of watermelon then. According to a study published in the Journal of Agricultural Food and Chemistry, drinking watermelon juice before working out could help reduce post-day muscle soreness.
This is because watermelon is rich in an amino acid called L-citrulline which gets converted into L-arginine within the body. L-arginine helps relax your blood vessels and improves circulation. Read more about the foods you should eat before and after a workout.
Keeps Your Kidneys Healthy
Watermelon is a natural detoxifying agent, owing to its high water and mineral content. The fluid helps to flush out toxins from the body and helps the liver to process ammonia making it easier for your kidneys to get rid of excess fluids.
Keeps Your Eyes Healthy
Watermelon is a rich source of beta-carotene, which gets converted into vitamin A by the body. Vitamin A is an essential nutrient that keeps your vision healthy and prevents diseases like age-related macular degeneration and night blindness.
Makes Your Brain Sharper
Vitamin B6, a nutrient present in watermelons is really good for your brain. This makes it especially good for young students who spend most of their time studying.
May Improve Your Sex Life
The humble watermelon exhibits a viagra-like effect, helping those with erectile dysfunction enjoy their sex life. According to a recent study by Italian researchers, citrulline amino acids in watermelons improve blood flow and can alleviate erectile dysfunction.
The General Benefits of Eating Fruits
Notably, eating fruit provides major health benefits to our general health and physical fitness. In particular, people who eat more fruits and vegetables engage in part of an overall healthy diet. Whereby, they are likely to have a reduced risk of some chronic diseases. Equally important, fruits provide nutrients vital for the health and maintenance of your body.
Fruits’ benefits to your general health & wellness are limitless. Not to mention that the nutrients in fruits are vital for the health and maintenance of your body. For instance, the potassium in fruit can reduce your risk of heart disease and stroke.
Equally important, the Potassium in fruits may also reduce the risk of developing kidney stones and help to decrease bone loss as you age. And also, Folate (folic acid) helps the body form red blood cells.
Watermelon & Other Fruits Nutrition Values
- Most fruits are naturally low in fat, sodium, and calories. None have cholesterol.
- Fruits are sources of many essential nutrients that are under-consumed. Including, potassium, dietary fiber, vitamin C, and folate (folic acid).
- Diets rich in potassium may help to maintain healthy blood pressure. Fruit sources of potassium include bananas, prunes, prune juice, dried peaches and apricots, cantaloupe, honeydew melon, and orange juice.
- Dietary fiber from fruits, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower the risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as fruits help provide a feeling of fullness with fewer calories. Whole or cut-up fruits are sources of dietary fiber; fruit juices contain little or no fiber.
- Vitamin C is important for the growth and repair of all body tissues helps heal cuts and wounds, and keeps teeth and gums healthy.
- Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant should consume adequate folate from foods and in addition 400 mcg of synthetic folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.
Other Fruits Health Wellness Benefits
- On one hand, eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce the risk of heart disease. Including, heart attack and stroke.
- On the other hand, eating a diet rich in vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers.
- Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes.
- Eating vegetables and fruits rich in potassium as part of an overall healthy diet may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss.
- Not to mention, eating foods with added fruits benefit helps us with lowering our body calories. Whereas, taking fruit juice instead of some other higher-calorie food. Which may be useful in helping to lower calorie intake.
In other words, eating fruits alone might be a good idea, but it is not superior to your general dietary demands. Therefore, combining other sourced minerals and bodybuilding components improves your life for good.
Are there Risks to Eating Watermelon?
Moderate amounts of watermelon present no serious health risks. Excessive consumption can possibly elevate levels of certain vitamins in the body, which may cause complications. Too much vitamin C, abundant in watermelon, can cause symptoms such as diarrhea or gastrointestinal discomfort.
Foods containing lycopene, such as watermelon, may produce these symptoms too. These symptoms are only normally seen when excessive intake is from supplements, not food. Potassium levels are another consideration, too much might lead to complications such as hyperkalemia which causes an abnormal heart rhythm and can be dangerous.
Again, complications are most often due to excessive supplement intake. Overall, watermelon can be consumed safely with little risk. Other benefits of watermelon include promoting a healthy complexion and hair, increased energy, and overall lower weight.
However, not all fruits are created equal. Some of them provide unique health benefits such as watermelons while others require some understanding. For example, we will consider why they are relevant to other matches.
Some more facts about watermelon:
- Over 90 percent of a watermelon is water.
- According to the Food and Agriculture Organisation of the United Nations (FAO), China is the top producer, with 75 million produced in 2014.
- The watermelon has been cultivated for thousands of years, with evidence stretching back to the Ancient Egyptians – who were expert cultivars.
- Watermelon is thought to aid conditions including asthma, cancer, and inflammation.
- Here: What to know about a watermelon allergy
To sustain our diet, we need to consider some of the topmost benefits of the healthiest & nutritious fruits daily. Especially, before denying eating them daily or adding them to your daily dietary plan. Important to realize, fruits’ benefit to your general health & wellness is limitless. Not to mention, the nutrients in fruits are vital for the health and maintenance of your body.
Try These Homemade Watermelon Recipes:
- Watermelon and tomato chaat salad
- Watermelon mojito
In nutshell, watermelons have become synonymous with summer and picnics, and for good reason. Their refreshing quality and sweet taste help to combat the heat and provide a guilt-free, low-maintenance dessert. Despite the popular belief that watermelon is just water and sugar, watermelon is actually a nutrient-dense food.
It provides high levels of vitamins, minerals, and antioxidants and just a small number of calories. Consuming fruits and vegetables of all kinds have long been associated with a reduced risk of many lifestyle-related health conditions.
Many studies have suggested that increasing the consumption of plant foods like watermelon decreases the risk of obesity and overall mortality, diabetes, and heart disease.
Other Resourceful References:
That’s it! Our hope is that by now, through the above-revised guide, you have an idea as to why Watermelons are important to our diet. Especially, for our general Health & Physical Fitness. But, if you think that there is something we might have left out, or have additional contributions, please share in the comments box. Or even Contact Us for more help and support.