We can find watermelons everywhere during the summer! Watermelon is a sweet, refreshing summer snack, with low calories. Some of the watermelon benefits are it supplies hydration, it is packed with nutrients, vitamins, minerals, and antioxidants that is essential to keep your body healthy.
The ideal summer fruit, high water content watermelons is great for satisfying your thirst. Not only are watermelons delicious and soothing, but they are also healthy too. These produce high levels of vitamins A, C, and B6, as well as potassium. They also include plant chemicals, such as lycopene and citrulline. Such found in watermelon benefits for our health.
Watermelons are a member of the Cucurbitaceae family together with cantaloupe, honeydew, and cucumber. Semitic, seedless, miniature, yellow, and orange are the five common types of watermelon.
Nutrition facts: What’s in a watermelon?
Serving size: 2 cups diced (10 oz / 280 g)
- Calories: 80 (Calories from Fat 0)
- Amount per serving (and %DV*) *Percent Daily Values (%DV) are based on a 2,000 calorie diet.
- Total Fat: 0 g (0%)
- Total Carbohydrate: 21 g (7%)
- Dietary Fiber: 1 g (4%)
- Sugars: 20 g
- Cholesterol: 0 mg (0%)
- Sodium: 0 mg (0%)
- Potassium: 270 mg (8%)
- Protein: 1 g
- Vitamin A: (30%)
- Vitamin C: (25%)
- Calcium: (2%)
- Iron: (4%)
Watermelon Benefits and Side Effects
Watermelon is roughly 90 % water, which helps you remain hydrated in the summer. It also has its natural sugars that satisfy a sweet tooth.
Watermelon has antioxidants as well. This can help eliminate the body molecules called free radicals or reactive species. In natural processes, the body creates free radicals including metabolism. Smoking, air pollution, stress, and other environmental factors may also contribute to growth.
Oxidative stress can occur when too many free radicals remain in the body. It can lead to cell damage which can lead to multiple illnesses, such as cancer and cardiovascular diseases.
The body will spontaneously eliminate free radicals, however, dietary antioxidants support this process.
Here are many different ways of improving a person’s health with antioxidants and other nutrients in the watermelon.
- Watermelon is good for the heart
Watermelon can help the body pump blood and reduce blood pressure since it is abundant in an amino acid known as citrulline. The lycopene found in watermelon benefits the heart. Studies indicate the with the consumption of watermelon, the risk of heart attacks can be reduced.
Watermelon’s high lycopene levels protect cells against damage and may reduce the risk of heart disease. One research showed that the extracts of watermelon led to lower blood pressure and reduce hypertension in obese adults. Arginine can enhance blood flow and can lead to reducing excess fat accumulation.
- Watermelon has anti-inflammatory properties
This is an anti-inflammatory fruit due to the lycopene in watermelon. Lycopene inhibits different inflammatory processes and works to neutralize free radicals as an antioxidant. Furthermore, another watermelon benefit is contains choline that helps to reduce chronic inflammation.
Watermelon has a natural pigment known as beta-cryptoxanthin which can prevent inflammation of the joint. Some studies indicate that rheumatoid arthritis will reduce the chances over time. It’s not ideal for people struggling with arthritis just to reduce inflammation. Overall, anti-inflammatory food can contribute to good health and immunity.
- Watermelon is loaded with lycopene
The pleasant red color of watermelon comes from the antioxidant lycopene. Research indicates that it will help to reduce the risk of cancer and diabetes in a balanced lifestyle. Watermelon has a greater amount of such nutrients than any other fruit or veggie, like tomatoes. Consider a melon with a light red flesh instead of yellow or orange to load on lycopene. Also, the And the riper, the better. In comparison, seedless melon appears to have more lycopene than with seed.
- Watermelon provides hydration
Watermelon contains approximately 90 % water, it also contains electrolytes such as potassium and this can even help prevent heatstroke. During the hot summer months, it is a good snack option. People can eat freshly made watermelon like juice or slice them to a tasty cold popsicle snack.
- Watermelon benefits for skin and hair
A variety of watermelon nutrients are healthy for your skin and hair. Some help preserves smooth skin while others shield the skin from sunburn. Vitamin A, which helps build and restore skin cells, is also essential for healthy skin. Your skin can look dry and flaccid without enough vitamin A. Lycopene and beta-carotene will also protect your skin against sunburn.
Vitamin A is excellent for your skin and only one cup of watermelon provides almost one-quarter of your daily recommended intake. According to the Cleveland Clinic, vitamin A helps to maintain skin and hair moisturized and also encourages the healthy development of new collagen and elastin cells. In this way, Vitamin C is also useful, as it encourages healthy growth of collagen.
In watermelon, vitamins A, B6, and C can enable your skin to stay soft, smooth, and healthy. Melon also makes a perfect face mask because it’s filled with water. Blend the same volume of Greek Yogurt with one tablespoon of watermelon juice. Rub over the face to let go of any dry, damaged skin for 10 minutes. Rinse and pat dry.
Many pigments shield plants against the light. Curiously enough, consuming watermelon also may at least a little, shield your skin. The watermelon lycopene can reduce your risk of sunburn. But this is not clear, so continue to use your SPF sunscreen of 30 or higher each day.
- Watermelon is good for the eye
Only a half slice of watermelon provides you with 9 to 11 percent of vitamin A, which you need every day. This nutrient is key to maintaining a healthy eye. Food is the best way to obtain all the minerals and vitamins the body requires.
- Watermelon can help reduce the risk of cancer
Like most of the other fruits and veggies, watermelons, with their antioxidant properties, can be effective in reducing cancer risk. According to the National Cancer Institute, lycopene in particular was associated with reducing prostate cancer cell proliferation.
Lycopene and other compounds of individual plants in watermelon have been studied by researchers for their anti-cancer effects. Although the intake of lycopene is related to lower cancer risk, the results of the study are conflicting. Lycopene and digestive system cancer appear to be the strongest correlation to date.
It seems to reduce the risk of cancer by reducing the insulin-like cell division factor (IGF). Cancer is associated with elevated IGF levels. In addition, its ability to prevent tumor growth was tested for cucurbitacin E.
- Watermelon satisfies your sweet tooth
You will get around 300 calories with a cup of ice cream. The same volume of watermelon can be enjoyed for just 45.6 calories. And it is fat-free, cholesterol-free and sodium-free, unlike most other desserts. Also, the water it contains will help you to feel more full for long. Puree some watermelon in your blender to make a quick sorbet, add a squeeze of lime, and put it into the freezer until it hardens.
- Watermelon may help prevent asthma
Several experts think free radicals enable asthma to develop. Some antioxidants, such as vitamin C, may decrease the risk that asthma may be present in the lungs.
Studies have not verified that taking supplements with vitamin C will help prevent asthma, but a vitamin C-rich diet may provide some protection.
- Watermelon promotes better digestion
Watermelon contains fibers that promote a healthy digestive tract and help you maintain regularity. Watermelon has high levels of water content and also contains some fiber. These nutrients help to maintain a balanced intestine through the prevention of constipation and the promotion of regular bowel movement.
- Watermelon may help relieve muscle soreness
Both watermelon and watermelon juice will decrease your muscle pain and increase your recovery time after exercise.
As an after workout drink, watermelon juice has some promise. The effect of Citrulline will partially contribute to relieving muscle soreness. Citrulline can lessen muscle soreness, an amino acid of watermelon. It may also come as a supplement. Surprisingly, the absorption of citrulline is enhanced by watermelon juice.
A small study provided athletes with plain watermelon juice, watermelon juice with citrulline, and citrulline drink. These watermelon drinks have resulted in fewer muscle aches than citrulline alone and a quicker heart rate recovery.
- Watermelon benefits for weight loss
Watermelon can aid the loss of weight since 92 percent of the volume of a watermelon is water, it is one of the best fruits to consume when weight loss is desired. A serving of 100 grams contains only 30 calories. It is also a significant source of an amino acid called arginine that helps to rapidly burn fat.
Is there some risk or side effect of eating watermelon?
Too much consumption of watermelon might cause problems for your body, just like anything else. Here are some of the side effects of eating too much watermelon:
- Watermelon may cause intestinal disturbance
Watermelons are abundant in lycopene. Do not consume huge quantities of watermelon. Nausea, bloating, diarrhea, vomiting, indigestion, and gas may be the result. Such symptoms can be worse in the elderly, as the digestive system is generally weakened by age.
- Watermelon is not good for diabetics
When a person is immune to insulin, blood sugar levels continue to remain in the blood. It doesn’t go into the body’s cells. If there is a glucose deficiency in the cells, more insulin is produced. Blood and sugar remain in the blood and can affect the levels of triglyceride in the body. Since full of natural sugar, watermelon can cause a spike on your body’s sugar level. So, is watermelon good for diabetics? No, diabetics should, therefore, avoid too much consumption of watermelon.
- Watermelon may cause cardiovascular problems
Watermelon is a major source of potassium which plays a key role in the health of the body. This helps to maintain electrolyte function, supports a healthy heart, and strengthens our bones and muscles. Too much potassium, however, can lead to cardiovascular problems such as irregular heartbeat, low pulse rate, etc. Also, it can influence the body’s motor function and the nervous system.
- Watermelon may trigger allergic reactions
For certain people, the ingestion of watermelon can also cause allergic reactions. These include serious or mild rashes, anaphylaxis, and swelling of the face. Those who are allergic to carrots, latex, and cucumber, can develop watermelon allergic reactions quickly.
- Watermelon may increase the risk of developing liver inflammation
Those who frequently drink alcohol should avoid large amounts of watermelon because the high lycopene level will react with alcohol, leading to liver inflammation. The liver can be impaired by too much oxidative stress.
The Bottomline
Watermelon is an amazingly healthy fruit. It also provides a high level of water content and a lot of other essential nutrients including lycopene and vitamin C. Such nutrients imply that watermelon is not only a delicious low calorie treat, it is also very good for your health. But just like anything else, too much consumption of watermelon might cause problems for your body.