Watermelon is considered to have been cultivated around 4,000 years ago in Northeast Africa. It's yummy, making it the ideal summertime treat to satisfy your thirst.
The rind of this massive spherical fruit is green, while the flesh is a bright scarlet colour. Antioxidants and vitamins A and C, among other nutrients, are abundant.
Health benefits of watermelon
- Assists you in staying hydrated
It is critical to keep your body hydrated in order for it to work correctly.
Only a few bodily activities rely on appropriate hydration: body temp regulation, normal organ function, nutrition delivery to cells, and attentiveness.
Eating meals that are high in water can help your body get the water it needs to function properly.
Watermelon has 92% water, making it an excellent choice for daily water consumption.
This melon also has a low calorie density, or calorie density per unit of weight, due to its high water content. Watermelon, for example, has a low calorie density, which may help you lose weight by keeping you satisfied for longer.
- High in nutrients and plant components that are helpful to the body
Potassium, magnesium, and vitamins A and C are among the minerals found in watermelon. It also has a minimal calorie content, with only 46 calories per cup (152 grams).
The nutrients in 1 cup (152 grammes) of diced raw watermelon are as follows:
- 46 calories
- 11.5 grammes of carbohydrates
- 0.6 grammes of fibre
- 9.4 grammes of sugar
- 0.9 grams protein
- 0.2 grams fat
- Vitamin A provides 5% of the daily value (DV).
- Vitamin C at 14 percent of the recommended value
- Potassium: 4% of the daily value
- Magnesium: 4% of the daily value
Watermelon is also high in citrulline, an amino acid that can help you exercise better. Vitamin C, carotenoids, lycopene, and cucurbitacin E are among the antioxidants found in it.
These substances aid in the fight against free - radicals, which are reactive molecules that can harm your cells if they build up in your body. Diabetes, heart disease, and cancer may develop as a result of this damage over time.
- There's a chance it contains anti-cancer qualities
Lycopene and cucurbitacin E, two plant chemicals present in watermelon, may have anticancer properties. While the evidence is mixed, lycopene consumption has been related to a reduced risk of various cancers, including prostate and colorectal cancers. Lycopene is hypothesised to work by lowering blood levels of insulin-like growth factor (IGF), a hormone that promotes cell proliferation. Cancer arises when cell division goes unregulated. In addition, cucurbitacin E may limit tumour growth by inducing cancer cell autophagy. Autophagy is the mechanism by which your body rids itself of damaged cells. Nonetheless, more human research is required.
- It has the potential to add value to one's heart health
Watermelon contains a number of nutrients that may help to keep your heart healthy. Heart disease remains the major cause of death worldwide. It's worth noting that by lowering blood pressure and cholesterol, lifestyle factors like nutrition can help reduce your risk of heart attack and stroke. Studies have indicated that lycopene can help lower blood pressure and cholesterol. It may also help to protect against oxidative damage caused by high cholesterol levels. Citrulline, an amino found in watermelon, may help your body manufacture more nitric oxide. Blood vessels dilate as a result of nitric oxide, decreasing blood pressure.
Magnesium, potassium, and vitamins A, B6, and C are among the heart-healthy vitamins and minerals found in watermelon.
- It has the ability to reduce oxidative stress
Many chronic diseases are fueled by inflammation. Watermelon's antioxidants, lycopene, and vitamin C may aid to reduce inflammation and oxidative stress.
Rats were fed watermelon powder to supplement an unhealthy diet exhibited lower oxidative stress and lower levels of the pro - inflammatory cytokine C-reactive protein than those in the control group in one research.
In addition, 31 adults with obesity and elevated inflammatory markers were given 500 mg of vitamin C twice daily for eight weeks in a research. When compared to the control group, they demonstrated a significant reduction in inflammatory markers. Lycopene may help to prevent the beginning and progression of Alzheimer's disease by acting as an antioxidant. More research, however, is required.
- It may help to avoid macular degeneration
Watermelon contains lycopene, a molecule that may be healthy to your eyes. Age-related macular degeneration is a common eye disorder that can lead to blindness in the elderly (AMD).
While data is limited, lycopene's antioxidant and anti-inflammatory properties may help prevent and suppress AMD. In one test-tube study, lycopene treatment reduced the ability of inflammatory markers to harm cells in eye cells.
It's important to remember that human research is required.
7. It may be beneficial to your skin's health
Vitamins A and C, that are essential for skin health, are found in watermelon. Vitamin C, when consumed or used topically, aids in the production of collagen, a protein that keeps your skin soft and supple and your hair healthy. According to one study, increasing your vitamin C consumption through food and/or supplements can help you avoid wrinkles and dry skin. Vitamin A is also necessary for healthy skin since it aids in the formation and repair of skin cells. Animals with micronutrient Deficiencies experienced poorer wound healing than those provided a nutritionally full diet, according to one study.
Keep in mind that more research on watermelon in humans is required.
Watermelon is a refreshing and sweet fruit that so many people love during the summer. It contains a lot of water and nutrients like lycopene, citrulline, and vitamins A and C. More study is needed, but studies suggest that this delicious, red melon may improve heart health, reduce muscle stiffness, and decrease inflammation.