Citrullus lanatus, more often known as the watermelon, is a huge and tasty fruit that is native to southern Africa. Cantaloupe, zucchini, pumpkins, and cucumbers are all linked to this fruit. It is extremely reviving to eat watermelon because it is loaded with water and many nutrients, has very few calories, and is juicy. In addition to this, it is an excellent dietary supply of citrulline as well as lycopene, which are both potent plant-based chemicals. This sweet and juicy melon may have several health benefits, including the ability to alleviate muscular stiffness, lowering hypertension, and enhance insulin sensitivity. Watermelons are most commonly consumed when they are still fresh; however, they can also be preserved, turned into juice, or blended into smoothies. It is thought that the watermelon was first domesticated more than 4,000 years ago in the northeastern region of Africa.
Because it is both sweet and juicy, it is the ideal treat to slake your appetite during the scorching heat of the summer. This huge, spherical fruit has a green exterior and the flesh inside is vivid crimson. In addition to this, it is loaded with various minerals, such as antioxidants and vitamins A and C. A sweet and reviving summertime treat that is also low in calories is watermelon. In addition to hydrating the body, it also supplies critical nutrients like vitamins, minerals, and antioxidants. Melons are a part of the Cucurbitaceae family, which also includes cantaloupe and honeydew melons, as well as cucumbers. There are typically five distinct varieties of watermelon, including seeded, seedless, small, yellow, and orange varieties. Discover more about the potential advantages to your health by reading this article.
What are the health advantages of watermelon?
Because it contains close to 90 percent water, eating watermelon can help you stay hydrated during the hot summer months. Because it contains natural sugars, it can help save a want for something sweet. Additionally, antioxidants can be found in watermelon. These compounds can assist in the removal of molecules from the body that are known as free radicals or reactive species. During normal physiological activities, such as metabolism, the human body generates free radicals. It is also possible for them to form as a result of factors such as stress, poor air quality, use of tobacco, and other environmental stresses.
Oxidative stress can develop if an excessive amount of free radicals are allowed to remain in the body. This can cause harm to the cells in the body, which can then contribute to a wide variety of ailments, including cancer and cardiovascular disease. Free radicals can be eliminated naturally by the body, but the operation is aided by antioxidants that are consumed through food. A person’s health may be protected in a variety of ways by the antioxidants and other nutrients found in watermelon, some of which are listed below.
Following are the health advantages of watermelon
Helps in maintaining hydration
For optimal bodily health, it’s crucial to maintain an adequate water intake. Adequate hydration is essential for a variety of biological activities, including temperature control, organ health, cellular nutrient delivery, and mental acuity. It’s possible that getting the water your body requires from food will help you achieve optimal health. With its high water content (92%), watermelon is an excellent way to meet your recommended daily allowance. Moreover, this melon’s low-calorie density can be attributed to its high water content, which means it has a very small number of calories relative to its overall weight. Watermelon and other low-calorie-density foods may help with weight control because they prevent hunger pangs from striking as quickly. Because of its high water content, watermelon can make you feel full while also staying hydrated, which is good for your health.
Loaded with healthy plant components and minerals
Watermelon is a good source of several vitamins and minerals, including A, C, and potassium. It has only 46 calories per serving, making it a healthy option (152 grams). The amino acid citrulline, found in abundance in watermelon, has been shown to enhance physical performance. In addition, it contains antioxidants such as flavonoids, lycopene, and topical vitamin E. These substances are useful in the fight against free radicals, which are dangerous since they are low molecular weight compounds that can cause cell damage if they build up in the body. Diabetes, cardiovascular disease, and cancer are just some of the long-term health problems that may result from this kind of damage. A lot of vitamins A and C in watermelon, and it has a tonne of other nutrients as well. Seek a watermelon that is strong, hefty, and symmetrical without soft areas or bruises.
Possible cancer-fighting properties
Lycopene and cucurbitacin E are only two of the many plant chemicals that can be found in watermelon that have been linked to having potential anticancer effects. Intake of lycopene may be connected with a lower risk of certain forms of cancer, such as prostate and colon cancers, although the results of studies have been inconsistent. It is thought that lycopene achieves its effects by reducing the amount of insulin-like growth factor (IGF) in the blood. IGF is a hormone that encourages the division of cells. The unchecked reproduction of cells is a key factor in the development of cancer. Additionally, cucurbitacin E may prevent the growth of tumors by stimulating autophagy in cancer cells, which is a natural process. The removal of damaged cells from your body is accomplished through a process called autophagy. Despite this, additional research involving humans is required.
May be beneficial for one’s heart health
Watermelon contains several elements that may be beneficial to heart health. Around the globe, heart disease claims the lives of more people than any other condition. It’s important to note that dietary and other lifestyle choices can influence hypertension and cholesterol levels, two risk factors for cardiovascular disease. According to the research, lycopene may help reduce cholesterol and blood pressure. It may also protect cells from the oxidative stress brought on by excessive cholesterol. Citrulline, an amino acid found in watermelon, has been shown to elevate nitric oxide production. Blood pressure is reduced because nitric oxide causes blood vessels to dilate. Watermelon also contains magnesium, potassium, and the vitamins A, B6, and C, all of which are good for your heart. Watermelon’s potential benefits to cardiovascular health due to its lycopene and citrulline content have been the subject of some preliminary research.
Inflammation and oxidative stress might be lowered
Many serious illnesses can be traced back to inflammation as a major contributor. The vitamin C and antioxidants like lycopene found in watermelon may help reduce inflammation and free radical formation. In one experiment, rats supplementing their poor diet with watermelon powder showed much less oxidative stress and C-reactive protein concentrations than the treatment group. In contrast, 31 persons with overweight and elevated inflammatory markers were given 500 mg of vitamin C multiple times a day for eight weeks in research. When weighed against the control group, they demonstrated a statistically important reduction in inflammatory markers. Lycopene’s antioxidant properties may also make it effective at preventing or slowing the development of Alzheimer’s disease. But an additional study is required. Inflammation is connected to a wide range of diseases, and watermelon includes chemicals that may assist in reducing this.
Perhaps this could help stop macular degeneration
Lycopene, a component in watermelons, has been linked to health improvements in the visual system. AMD, or age-related macular degeneration, is a leading cause of blindness among those aged 65 and older. Although data is limited, lycopene’s significance as an antioxidant and anti-inflammatory component may effectively deter and suppress AMD. Lycopene reduced the ability of inflammatory markers to harm cells in a test tube investigation involving eye cells. Remember that studies involving humans are essential. Due to its antioxidant and anti-inflammatory qualities, lycopene may aid in the prevention of AMD. Further research is still required.
Possible pain relief for aching muscles
Watermelon contains an amino acid called citrulline, which has been shown to enhance cardiovascular fitness and lessen muscle pain. As a dietary supplement, it’s also obtainable. Taking citrulline daily for at least seven days has been shown to increase nitric oxide levels in the body, leading to increased aerobic capacity. To reduce the workload placed on the heart, this chemical aids in the dilation of blood arteries. Additionally, there is evidence that watermelon, and not simply citrulline, may help your body after a workout. In one previous trial, athletes were given either unsweetened watermelon juice containing citrulline, or a placebo. Muscle fatigue and heart rate recovery were both improved by the watermelon beverages compared to the placebo. However, more study is required. Watermelon’s citrulline content has been linked to enhanced workout performance and reduced muscular soreness.
Maybe it’ll be good for your skin
Watermelon’s high vitamin A and vitamin C content make it an excellent choice for maintaining healthy skin. Consuming vitamin C or applying it topically aids the body in producing collagen, a protein essential for maintaining supple skin and strong hair. Increasing your vitamin C intake through food and/or pills may reduce your risk of getting wrinkles and dry skin, according to a recent review. Vitamin A is vital for healthy skin since it plays a role in the development and maintenance of skin cells. One study found that wound healing in vitamin A-deficient mice was slower than in those given a balanced diet. Remember that further research involving humans is required, especially regarding watermelon.
Perhaps aids digestion
Watermelon is high in hydration and has a negligible amount of fiber, both of which are essential for proper bowel function. Water and fiber both aid in the efficient passage of waste through the digestive tract, ensuring that you maintain a normal bowel movement schedule. Constipation was shown to be more common among those who consumed less fiber and fewer fluids, according to a study involving 4561 participants. Nevertheless, it’s possible that extraneous elements played a part. Watermelon’s high water and fiber content may help maintain healthy digestion and bowel function.
The Bottom Line
Watermelon is a popular summertime fruit because it is sweet and refreshing. It’s packed full of water and packed with minerals including carotenoid, citrulline, and vitamins A and C. Further studies are needed, but preliminary findings indicate that this sweet red melon may also improve cardiovascular health, lessen muscle stiffness, and reduce swelling. Watermelon is one of the healthiest fruits you can eat. Citrulline and lycopene, two potent plant compounds, have been associated with reduced blood pressure, enhanced metabolic health, and reduced muscular soreness after exercise, and this food is packed with both. The fact that it’s sweet, tasty, and has large water makes it great for keeping hydrated. Most people can benefit greatly from including watermelon in their healthy diet.
Sirisha B