Citrullus lanatus or commonly known as the watermelon plant is mainly a member of the flowering plant family known as Cucurbitaceae. This spiky and low-to-the-ground plant has more than 1200 different cultivars of species grown all around the world.
Watermelons that contains about 92% water is a refreshing fruit soaked with nutrients and antioxidants. It is something that offers absolute respite from summer and cools our mind and body literally down. It has vitamins A, B6, C, lots of lycopene and amino acids that allows our body to function properly. In one word, watermelon is an incredibly nutrient-dense food that is rich in many vitamins and minerals which our body required.
Now let’s take a look at the nutritional value of one cup diced watermelon:
- 46 calories
- 11.5 grams carbohydrates
- 1 gram protein
- 0.2 grams fat
- 0.6-gram dietary fibre
- 12.3 milligrams vitamin C (21 percent DV)
- 865 IUs vitamin A (17 percent DV)
- 170 milligrams potassium (5 percent DV)
- 15.2 milligrams magnesium (4 per cent DV)
- 0.1 milligrams thiamine (3 per cent DV)
- 0.1 milligrams vitamin B6 (3 per cent DV)
- 0.3 milligrams pantothenic acid (3 per cent DV)
- 0.1 milligrams copper (3 per cent DV)
- 0.1 milligrams manganese (3 per cent DV)
Ok now, let’s have a look at the health benefits of watermelon:
- Helps in Immunity Boosts up:
- It is shown that eating watermelon can increase the level of arginine, a conditionally essential amino acid which is used in the synthesis of nitric oxide, a compound that helps to reduce the risk of high blood pressure.
- Watermelons are a great source of vitamin C, a key micronutrient that acts as both antioxidant and an immune enhancer which keeps our body healthy and protects it from chronic diseases. Thus it also helps in regulating the immune system.
- Antioxidants also help in relieving inflammation and protect the cell from oxidative damage and stress.
- Helps to Keep the Heart Healthy:
- Watermelon contains a good amount of potassium and magnesium that helps in the remedy of high blood pressure.
- Lycopene, a carotenoid found in watermelon, reduces inflammation and improves blood lipid level.
- Citrulline another chemical present in watermelon helps to reduce arterial stiffness in a postmenopausal woman. It is also effective in atherosclerosis.
- Helps in Relieving Muscle Soreness:
- Watermelon is fully packed with electrolytes and amino acid citrulline which helps in soothing sore muscle after a heavy work. It also helps to reduce muscle fatigue.
- Citrulline also helps to accelerate the lactic acid removal acid process and thereby it relieves muscle soreness.
- Watermelon juice also helps to receive more oxygen to our muscle and that’s how it works in muscle soreness.
- Prevents Kidney Store:
- Studied said that the presence of potassium in vegetables and fruits like watermelon is very helpful to clean toxins and wash out waste from the blood and thus it helps to prevent kidney stone.
- Watermelon acts as a natural diuretic and it increases urine production to wash out waste and toxins out of the body to protect against stones.
- It Keeps Us Hydrated:
Watermelon contains 90% water and it’s one of the best sources of hydration.
Being a diuretic, it helps to increase urination without stressing the kidneys.
- Prevents Cancer:
Lycopene, a pigment presents in watermelon is a powerful antioxidant which prevents the onset of certain cancers.
Lycopene has chemopreventive properties that are effective in prostate cancer cells. It also helps in the treatment of HPV infection which leads to urinating cancer.
- Helps in Digestion:
Since watermelon contains a huge amount of water and fibre, it helps in promoting digestion and prevents constipation.
- Keeps Our Skin Healthy:
- Since watermelon is one of the top antioxidant foods it has a powerful effect on skin health. The high content of antioxidants, vitamin A and C protect the cells against damage and fight free radical formation to slow ageing and keep our skin healthy.
- Vitamin C helps in collagen production while also helps in preventing sun damage.
- The Healthy Vision of Eyes:
The important nutrients that protect the eye health including beta-carotene, vitamin A, vitamin C, lutein, zeaxanthin are all presents in the watermelon keeping our vision healthy.
The presence of beta-carotene in the form of vitamin A prevents macular degeneration, the leading cause of age-related blindness.
- Good for Pregnant Women:
Heartburn that is a common condition during pregnancy is eased by watermelon.
It also helps to prevent third-trimester muscle cramps.
- Helps to Prevent Asthma:
A study showed that lycopene presents in watermelon have a therapeutic effect on asthma.
A report says that adequate intake of vitamin A and lycopene are beneficial for asthmatic patients.
- Controls BP Level:
- Watermelon is the richest source of citrulline that is closely related to essential amino acid arginine which is important to maintain healthy blood pressure.
- It is also a good source of potassium which is also known to lower high blood pressure.
- Potassium also regulates blood pressure during exercise.
- Improves Hair Health:
Not only skin watermelon also helps in hair improvement.
The vitamin C in watermelon helps in collagen synthesis that keeps our hair strong and healthy.
- Improves Bone Health:
The nutrient, vitamin C, is good for the bones and aids wound healing.
Lycopene is also related to the prevention of osteoporosis and bone fracture.
- Treat Diabetes:
Watermelon has a lower glycemic load for which it is good for diabetes.
It increases the mass of brown adipose tissue and reduces white fat mass which helps to treat diabetes.
It also has anti-diabetic properties.
- Prevents Heart Stroke:
As it contains 92% water it relieves irritability and thirst. It also relives heat exhaustion.
- Promotes Healthy Gums:
Vitamin C keeps the gums and capillaries healthy. It also prevents bleeding gums and gingivitis (an inflammation of the gums).
- Promotes Sexual Health:
- The amino acid citrulline presents in watermelon might aid in the treatment of erectile dysfunction.
- Citrulline supplementation improves erection hardness in men.
- Watermelon also acts as a natural Viagra.
- Prevents Cell Damage:
Watermelon being rich in lycopene fights the free radicals and prevents cell damage.
It also protects the cells from damage.
- Helps in Weight Losing:
Watermelon has a low amount of calories, making it to a nutritious weight loss.
It is also related to enhancing muscle recovery in athletes.
- It Relieves Acid Reflux:
Watermelons are often used to reduce acid reflux symptoms.
It is the part of the GAPS diet, which helps to heal digestive diseases and reduce inflammation.
- Boosts Energy Level:
Vitamin B presents in watermelon is a good source of energy production in our body. The fruit with low calory and high energy helps you to stay active for the day. Potassium presents in watermelon also keep you from feeling tired after a hectic schedule.
Watermelon is considered as a summertime staple and summer barbecue all season long. It has a healthy source of protein, fibre and fats too. And it’s also not known to be a common allergen. So, try pairing watermelon with other foods to get all those above mentioned beneficial. However, you can make so many tasty recipes of watermelon.
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