Watermelon is a low-calorie moisturizing fruit that is a natural antioxidant food, as well as a source of vitamins and minerals that can help fight inflammation, damage free radicals and prevent a number of serious diseases. The benefits of watermelon include containing a large amount of lycopene, a certain type of carotenoid that is currently of great interest to researchers due to its known antioxidant capacity and several potential health benefits. Lycopene is responsible for giving many fruits and vegetables, including watermelon, its intense red or pink color.
While researchers have always known that tomatoes are a great source of lycopene, watermelon has also recently become the center of attention as another wise food option for the supply of this critical nutrient to combat free radical damage. The lycopene found in watermelon is a powerful antioxidant, which means it has the ability to fight free radicals in the body that can damage cells. In addition, the benefits of watermelon include the supply of vitamin A (beta carotene) and vitamin C, both known to have remarkable antioxidant and anti aging properties that can prevent disease. Excessive free radical damage has been linked to the occurrence of serious diseases, such as cancer, heart disease, Alzheimer’s disease, arthritis and many others. In fact, the accumulation of free radicals in the body is largely guilty of the aging process and the cost is greater for the body. Adding antioxidant, nutrient-rich and anti-inflammatory foods such as watermelon to your diet is a way to limit body stress, keep DNA damage to a minimum and slow the aging process. Even if you are young and healthy, the benefits of watermelon include helping to relieve pain, improve recovery from exercise, keep skin healthy and young and help with detoxification.
10 Health Benefits of Watermelon:
1. Boosts Immunity
- The research of the journal Nutrition concluded that watermelon can help the immune system stay strong and defend against cardiovascular disease and potentially also a natural cancer treatment, due to its effects on nitric oxide levels.
- Studies have shown that watermelon is a rich source of citrulline, a certain type of amino acid that is metabolized to become arginine in the body. Arginine is an essential amino acid, which means that we must obtain it from food sources, and it is used in the synthesis of nitric oxide, which is important for maintaining an effective immune system.
- As a prominent vitamin C food, the benefits of watermelon include helping to improve immune function, shorten the duration of illness and improve symptoms, and help the body defend itself against heart disease and cancer.
- Studies also show that the vitamin C found in watermelon is especially beneficial for people whose immune system has weakened due to stress, which is one of the main causes of ongoing inflammation that we commonly see in modern society.
- In fact, watermelon is a healing food because of its ability to protect the body from disease and restart the digestive tract, where much of the immune system is found.
2. Helps Control High Blood Pressure and Improves Heart Health:
- Watermelon helps prevent low potassium and magnesium deficiency, and these are two essential nutrients that are used to help remedy hypertension naturally. The consumption of adequate amounts of potassium and magnesium from a healthy diet correlates with the overall reduction in the risk of mortality from cardiovascular disease.
- Studies published in the journal Advances in Nutrition have indicated that eating potassium-rich foods such as fruits and vegetables can have a positive impact on lowering blood pressure in adults, which is useful for reducing the risk of stroke and heart disease.
- Licpocene, a carotenoid found in abundance in watermelon, also improves cardiac function. Studies have shown that watermelon can help reduce inflammation, relieve arterial stiffness, balance cholesterol and improve systolic blood pressure in patients with hypertension.
3. Relieves Muscle Pain:
- Studies have shown that the watermelon supply of the amino acid l-citrulline is effective in reducing muscle pain. A particular study from the Journal of Agricultural and Food Chemistry analyzed watermelon juice as a functional drink for athletes and noted that after 24 hours of supplementation with watermelon juice, athletes experienced better heart rates that were more beneficial for muscle recovery. less general pain and muscle aches.
- In addition, the benefits of watermelon include the supply of vitamin C, which has been shown to protect cartilage and bones, is used in the repair of tendons and ligaments, and helps speed healing of wounds and scar tissue.
- Getting adequate amounts of potassium and magnesium from whole food sources is also important for muscle recovery and pain reduction. Potassium helps prevent muscle cramps after exercise and helps you heal from an injury more quickly. Instead of drinking high-sugar energy drinks that contain synthetic vitamins and minerals, try drinking watermelon juice.
4. Prevents Kidney Stones:
- Studies have shown that the potassium found in fruits and vegetables such as watermelon is very useful for cleaning toxins and eliminating waste from the blood, which helps prevent kidney stones.
- When blood is contaminated with too many toxins, deposition builds up in vulnerable kidneys. This can lead to a high concentration of uric acid in the blood and can potentially cause kidney stones, gout and other painful conditions.
- Watermelon benefits also include being a natural diuretic, which means it helps increase urine production that eliminates waste from the body.
- While drinks with caffeine and alcohol also act as diuretics, they put pressure on the kidneys to do so, while watermelon does not.
5. Detoxify the Body:
- Watermelon is mainly composed of water, with approximately 91 percent of the fruit being H2O. While it may seem contradictory, eating fruits and vegetables with a high water content actually helps the body detoxify and get rid of excess water and fluids, relieving swelling and uncomfortable swelling.
- Potassium and magnesium are also important for detoxification. Potassium acts as an electrolyte and promotes circulatory health, helps manage flow and hydration levels within the body and allows oxygen to reach the cells.
- At the same time, potassium facilitates the balance of water retention in the intestine and prevents dehydration. Full of water and easy to digest, it can work as a natural cure for diarrhea, another benefit of watermelon.
- Watermelon is also considered an alkaline food, which means that it helps the body’s pH level (key to good health) return to its natural level. It is believed that the disease has a much harder time to develop in an alkaline environment inside the body, compared to a more acidic one. Eating many alkaline-forming foods can protect your body from diseases by decreasing inflammation.
6. Can Help Fight Cancer:
- The carotenoid phytonutrient lycopene that is present in watermelon has been linked to the fight against breast and prostate cancer. Research has shown that lycopene plays a role in maintaining strong cell membranes so that they can protect themselves from toxins that can potentially cause cell death or mutation.
- Watermelon is also a great supplier of antioxidants Vitamin C and Vitamin A, which help fight free radical damage and prevent DNA from mutating harmfully, leading to the formation of cancerous tumors.
- Studies have shown that high doses of vitamin C can improve the cancer-fighting effect of certain medications used in chemotherapy and can only attack the harmful cells that need these nutrients, unlike other drugs that generally kill healthy cells. . s too
7. Protects Skin Health:
- Studies have shown that watermelon is one of the foods high in antioxidants, with a lot of vitamin C and vitamin A, and both play an important role in maintaining skin health, especially as we age.
- Antioxidants such as these protect the skin from harmful free radicals that occur when the skin is exposed to harmful ultraviolet light or allowed to age naturally.
- Researchers have concluded that foods with vitamin C such as watermelon can help promote collagen synthesis, protect against damage from ultraviolet light A and B, lighten skin hyperpigmentation and improve visible inflammation and The benefits of watermelon. of vitamin A that is useful for wound healing and skin regrowth.
- Vitamin A is necessary to support the formation of epithelial (skin) cells and is a powerful aid to fight skin cancer.
- In addition, watermelon provides manganese, which has been shown to benefit the health and appearance of your skin by contributing to the production of collagen, an important structural component in skin elasticity. Manganese also acts as an anti-inflammatory and antioxidant, reducing swelling and infection in the skin.
8. Improves Eye Health:
- Important nutrients that play a role in protecting eye health, such as beta-carotene, vitamin A, vitamin C, lutein and zeaxanthin, are also found in this giant fruit and are among the many benefits of watermelon.
- Studies have shown that a severe vitamin A deficiency, for example, can lead to macular degeneration or thickening of the cornea and, finally, even blindness.
- Watermelon is a major provider of beta carotene, the form of vitamin A found in plants, which plays a role in preventing macular degeneration, the leading cause of age-related blindness.
9. Can Help with Weight Loss:
- Should you stop eating watermelon if you want to lose weight? Well, no! Watermelon is very low in calories due to its high water content, but offers important nutrients. With only 46 calories per cup, watermelon is a great idea for a healthy snack or an addition to a healthy smoothie.
- If you are exercising to help lose weight, watermelon can also help your performance and recovery time. It is also ideal for those who are physically active as it is a good source of potassium and magnesium, key benefits of watermelon.
- Potassium is considered a vasodilator because it releases blood vessel tension and helps increase blood flow. This allows faster muscle recovery and reduces stress on the body as you build muscle, strength and endurance.
- Research has shown that consuming vitamin C can improve oxygen intake during exercises and is important to maintain proper functioning of the lungs and respiratory tract.
10. Help Relieve Acid Reflux:
- All types of watermelon truths are usually effective as a natural cure for acid reflux. Watermelons are part of the GAPS diet, designed to help cure digestive diseases and reduce inflammation. It helps calm the gastrointestinal tract and regulate pH levels, while reducing inflammation and acid production throughout the body.
Watermelon Nutritional Chart
Each serving of a cup of watermelon provides (in the recommended daily amounts):
- 46 calories
- 0 grams of fat or protein
- 5 grams of sugar
- 21 percent vitamin C
- 18 percent vitamin A
- 5 percent potassium
- 4 percent magnesium
- 3 percent copper
- 3 percent manganese
- 3 percent pantothenic acid
- 3 percent vitamin B1 (thiamine)
- 3 percent vitamin B6
Watermelon is a member of the family of flowering plants known as cucurbitaceae. The pointed plant, low in the ground, originates in southern Africa and produces the edible fruit that we now commonly consume. It is believed that the native wild watermelon was more bitter than the one we eat today and that many varieties, with different colors and flavors, actually grew wildly throughout Africa. It is estimated that there are currently more than 1200 different types of growing watermelon species. The watermelon plant has been cultivated in Egypt since at least the second millennium BC. C. There is evidence that watermelon was eaten in the Nile Valley region during the second millennium BC. C. Watermelon seeds have also been found in sites of the XII Dynasty and even in the tomb of the pharaoh «King Tut». Watermelon was also mentioned in the Bible and described as a biblical food eaten by the ancient Israelites while they remained captive in Egypt.
In the 10th century AD C., the popularity of eating watermelon spread to parts of India and China. Then it spread to southern Europe and headed to the Americas with explorers.
How to Buy Watermelon?
Today, 44 states in the United States grow watermelon commercially, with Georgia, Florida, Texas, California and Arizona being the largest producers of watermelon in the United States. Watermelons are tropical or subtropical plants and need temperatures above 77 degrees Fahrenheit to grow, so they are more commonly available in the northern regions of the United States in the summer months, when they have become a staple of barbecue of summer. In other parts of the world such as Africa, the Middle East, India and Asia, watermelon is popular for its ability to grow in warm temperatures and provide hydration in dry climates. A ripe watermelon has a hard, smooth shell that is usually green with dark green or yellow spots or stripes. The inside of the watermelon, the edible meat, is usually bright pink with large black seeds, but it can also come in varieties of deep red, orange, yellow or white. To find out when you are ready to open and eat, and to unlock the health benefits of watermelon, look for a yellow or cream color on the bottom of the melon instead of bright white. Also touch the melon and remove it, feeling that it is very heavy for its size and dense. The heavier a watermelon feels, the better. This means that all your juices have been produced and are ready to open.
Certain watermelon plants have been genetically modified to produce seedless watermelon or small white seeds. In fact, much research has been done to grow disease-resistant varieties of watermelon and to develop seedless strains that keep all watermelon nutrients intact. Seedless types are believed to offer health benefits similar to the type with seeds. However, it is always better to buy organic varieties of commonly modified crops whenever possible. Because watermelon seeds are often treated with synthetic growth simulators in non-organic watermelon production, to reduce the risk of contamination with all chemical synthetic additives, look for naturally grown organic watermelon.
Recipes to Eat Watermelon:
You can add watermelon to any healthy smoothie recipe to increase nutrient content and add plenty of hydration water. Or try using watermelon chopped in sauce to add a surprising sweetness. In addition, watermelon is an excellent salad dressing along with goat cheese, nuts and red onion. Many people around the world love to eat watermelon as raw food, also, of course, simply by itself as a refreshing snack. Unlike many other delegated antioxidants and nutrients that can decrease or degrade when heated, the bioavailability of watermelon lycopene actually increases when cooked. This is the same reason why many researchers encourage people to eat tomato sauce regularly, as it makes lycopene more absorbable. If you can find a way to add watermelon to a cooked sauce or a baked recipe, you will get even more benefits from this special compound.
Try some of these recipes below to start including watermelon in your diet more frequently.
1. Recipe of Mint and Watermelon Salad:
Total time: 10 minutes
- 3 cups of watermelon
- 2 tablespoons balsamic vinegar
- 2 tablespoons honey
- 1 teaspoon minced mint
- Remove the watermelon from the crust and cut it into large pieces.
- Combine vinegar, honey and chopped mint in a small bowl. Beat until mixed.
- Pour over watermelon pieces and refrigerate
2. Watermelon Fresh Water Recipe:
Total time: 5 minutes
Serves: 8 servings
- 8 cups watermelon, cut into pieces
- 1 cup of water
- 1 tablespoon honey
- 1 tablespoon fresh lime juice
- 1 cup pellegrino
- Mix watermelon, water, honey and lime juice in a blender.
- Add Pellegrino just before serving.
- Garnish with slices of lime and mint leaves if desired.
- You can also try adding watermelon to fruit skewers or adding a salad with avocado and watermelon cubes.
Precautions with the Consumption of Watermelon:
- It is not known that watermelon is a common allergen or produces common drug interactions. However, watermelon is best enjoyed in moderation due to its relatively high sugar content.
- Because watermelon contains a large amount of sugar and carbohydrates, but virtually no protein or healthy fats, eating large amounts can accelerate blood sugar levels. For those who have a known form of insulin resistance, even those who are pre-diabetic or have diabetes, it is a better idea to go with fruits with less sugar that also have more fiber, such as berries.
- If you are someone who is otherwise healthy and does not need to lose weight, watermelon is a safe and nutrient-rich food option. Just be sure to control portion sizes, as it can be easy to consume two or more servings at once. Try pairing watermelon with other foods that also have healthy sources of protein, fiber and fat, in order to decrease the effect of watermelon sugar on your blood sugar levels.
- Apparently, you may think that the leaky gut only affects the digestive system, but it can actually affect more.