Watermelon is a low-calorie summer appetizer that is sweet and refreshing. It contains essential nutrients such as vitamins, minerals, antioxidants, and a vast amount of water.
Watermelons belong to the Cucurbitaceae family, which is related to cucumbers and honeydew the most. Watermelon comes in five varieties: seeded, seedless, mini, yellow, and orange. Watermelon contains about 90% water, making it ideal for staying hydrated in the warmer months. Its natural sugars can also gratify a sweet tooth.
Antioxidants found in watermelon can aid in the removal of free radicals, also known as reactive species, from the body. During natural processes such as metabolism, the body releases free radicals. Smoking, air quality, stress, and other external factors can all contribute to their development.
Learn more about the potential health benefits and nutrient benefits of watermelon in this article and some serving suggestions and who should avoid it.
Benefits of eating Watermelon
Following are some benefits of eating watermelon:
1. It helps you stay hydrated
It is essential to keep your body hydrated to function properly. Few bodily systems are much affected by dehydration, such as normal organ function, cell nutrient delivery, body temperature regulation and alertness.
Eating foods high in water may aid in providing your body with the water it requires to function correctly.
Watermelon is 92 percent water, making it an excellent choice for daily hydration.
Furthermore, because of its high water content, this fruit has low-calorie content or a low number of calories per unit of weight.
Watermelons are highly recommended for weight loss by trainers because of their low-calorie density and high fiber content. In addition, due to this composition, they can help get rid of cravings for a long time.
2. High in nutrients & plant compounds that are good for you
Watermelon nutrition facts: Potassium, magnesium, and vitamins such as A and C are among the nutrients found in watermelon. It’s also low in calories, with only 46 calories per cup.
1 cup (152 g) diced raw watermelon contains the following nutrients:
- 46 calories
- 11.5 grams of carbohydrates
- 0.6 grams of fiber
- 9.4 grams of sugar
- 0.9 grams protein
- 0.2 grams fat
- Vitamin A: 5% of the daily value
- Vitamin C: 14% of the daily value
- Potassium: 4% of the daily value
- Magnesium: 4% of the daily value
Citrulline, an amino acid found in watermelon, can help you exercise more effectively.
Vitamin C, lycopene, carotenoids, and cucurbitacin E are among its antioxidants.
These compounds in watermelon assist in the fight against free radicals, which are reactive molecules that can harm your cells if they build up in your body. Diabetes, cancer and heart attack may develop due to this damage over time.
3. It have anti-cancer properties
Lycopene and cucurbitacin E, two plant substances found in watermelon, may have anti-cancer properties.
While the evidence is mixed, lycopene consumption may be linked to a lower risk of certain cancers, such as prostate & colorectal cancers.
Lycopene is thought to work by lowering insulin-like growth factor (IGF), a hormone that promotes cell division in the bloodstream. Cancer is a disease that develops when cell growth becomes uncontrollable.
In addition, cucurbitacin E could inhibit tumor growth by stimulating cancer cell autophagy. The process by which your body eliminates damaged cells is known as autophagy.
Nonetheless, more human research is required.
4. Potential to improve heart health
Watermelon contains a lot of nutrient content that may assist in the maintenance of a healthy heart.
One of the significant causes of death right now is heart disease. Watermelon helps in lowering your cholesterol and blood pressure, which helps to reduce the risk of heart problems.
Lycopene has been shown in studies to help lower blood pressure and cholesterol. It may also aid in preventing oxidative damage brought on by high cholesterol levels.
Watermelon contains citrulline, an amino acid which may help your body produce more nitric oxide. As a result, your blood vessels dilate due to nitric oxide, reducing your blood pressure. This is one of the health benefits of watermelon.
Magnesium, vitamins A, B6, C, and potassium are among the heart-healthy vitamins and minerals in watermelon.
5. Many chronic diseases are triggered by inflammation
Watermelon’s antioxidants, lycopene, and vitamin C may help to reduce inflammation and oxidative stress.
In one study, rats given watermelon powder to supplement an unhealthy diet had less oxidative stress and poor levels of the inflammatory marker C-reactive protein than the control group.
In addition, an 8-week study was conducted by giving 500 mg of vitamin C twice a day to 31 people with obesity and high inflammatory markers. Compared to the control group, they had a significant drop in inflammatory markers.
Lycopene may help prevent Alzheimer’s disease by acting as an antioxidant, although more is required to support the said fact.
6. Preventing macular degeneration
Lycopene, a compound found in watermelon, may benefit your eyes. A typical eye problem leading to blindness in older people is age-related macular degeneration (AMD).
Lycopene’s antioxidant and anti-inflammatory properties have been proven effective in countering age-related macular degeneration (AMD) and other retinal issues.
Lycopene treatment of eye cells in a test tube found that it reduced the ability of systemic inflammation to damage cells. It is one of the health benefits of watermelon.
7. It may help with muscle pain
Citrulline, an amino acid discovered in watermelon, may help athletes perform better and feel less sore.
According to one study, taking citrulline daily for at least seven days can enhance aerobic performance and increase the body’s nitric oxide production.
This compound aids in the expansion of blood vessels, reducing the amount of effort required by your heart to pump blood throughout your body. Furthermore, some research suggests that watermelon may help your body recover after exercise.
In a previous study, athletes were given either simple watermelon juice, watermelon juice blended with citrulline, or a homeopathic drink. Both watermelon drinks resulted in more minor muscle aches and faster heart rate recovery than the control drink.
8. This may help your skin
Watermelon contains vitamins A and C, which are essential for skin health.
When consumed or applied topically, it 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 intake through food and supplements can help you avoid wrinkles and dry skin.
Vitamin A is also necessary for healthy skin because it aids in forming and repairing skin cells.
Animals with vitamin A deficiency had slower healing of wounds than those who had a nutritionally complete diet, according to one study. However, consider that more research on watermelon in humans is required.
These were some of the benefits of eating watermelon for skin.
9. It may help with digestion
Watermelon is high in water content and has a small amount of fiber, essential for a healthy digestive system.
Water helps carry waste through the digestive tract more efficiently, while fiber helps keep the bowels regular.
Constipation was found to be more common in those who consumed less fluid and fiber, according to a survey of 4,561 adults. Other factors, however, could have played a significant role.
10. Asthma treatment
Some consultants say that free radicals play a role in asthma development. In addition, some antioxidants in the respiratory system, such as vitamin C, may lower the risk of developing asthma.
Although studies have not proven that taking vitamin C supplements could help prevent asthma, a vitamin C-rich diet may provide some protection.
A bowl of watermelon balls, weighing around 154 grams (g), contains 12.5 milligrammes (mg) of vitamin C, which is between 14 and 16 percent of a person’s daily requirement.
Watermelon side effects
Watermelon is well-known for all of its benefits, but what’s wrong with consuming large amounts of it? Too much watermelon does indeed have plenty of negative consequences. Despite its many benefits, consuming a large amount of watermelon can be harmful to your health. Here are some of the negative consequences of eating a lot of watermelon. Some of the watermelon side effects are:
1. Watermelon can cause diarrhea and other gastrointestinal issues
Watermelon is a great source of water and dietary fiber. However, eating too much watermelon can result in bloating, gas, flatulence, diarrhea, and other stomach issues. This is due to the influence of sorbitol, a sugar compound, and lycopene, the bright red pigment that gives the fruit its color. Both substances cause bloating and loose stools.
2. Watermelon has the potential to raise blood sugar levels
Watermelon has a high glycemic index of 72, which means it can increase blood sugar levels in diabetics. If you have diabetes, talk to your doctor before you think of eating watermelon every day.
3. Watermelon has been linked to an increase in the risk of liver inflammation
Do you consume alcohol on a regular basis? If you answered yes, you should avoid eating too much watermelon. This fruit’s lycopene can react with alcohol, raising the risk of liver inflammation.
When it comes to health, it is preferable to eat watermelon rather than drink alcohol. So, instead of drinking alcohol every day, try eating a few slices of watermelon.
4. Watermelon can cause water intoxication
Water intoxication, also known as overhydration, occurs when the body contains an excessive amount of water. This can lead to sodium loss in the body. Watermelon is almost entirely made up of water. So, if you already drink 2-3 liters of water per day, you shouldn’t consume much watermelon. Alternatively, if you do have an extra portion of watermelon, you can balance your water intake by consuming less the next day.
Excess water can cause blood levels to rise if it is not removed. This, in turn, can result in exhaustion, weak kidneys, leg swelling and other issues.
5. Watermelon can be harmful to your heart and circulatory system
Potassium is found in abundance in watermelon. Potassium is necessary for maintaining electrolyte balance in the body, as well as maintaining strong muscles and bones and a healthy heart. However, consuming too much watermelon on a daily basis can cause an excess of potassium in your body, which can result in a weak pulse rate, heart problems, and other issues.
Frequently Asked Questions
Q) Is watermelon a summer fruit or a winter fruit?
Ans: Watermelons are ideal for the summer because they contain nearly 92 percent water and keep us healthy. Apart from that, the fruit has a number of other advantages that aid our bodies in dealing with the problems that come with hot weather.
Q) Is it okay to drink milk after eating watermelon?
Ans: Watermelon and milk are of the opposite nature. Watermelon has a slightly citrus flavor, whereas milk is a proteinaceous diet. Eating a watermelon before or after milk may result in coagulation followed by raising problems. As a result, combining them may cause digestive problems and toxic buildup, which may result in vomiting or loose motions.
Q) Is watermelon hard to digest?
Ans: Watermelon contains a lot of fructose, which is a type of sugar found in fruit. Because your body may have difficulty digesting it, you may experience gas.
Q) Is it safe to eat watermelon at night?
Ans: It is not advised to eat watermelons right prior to actually going to bed.
Q) What happens when you consume watermelon on a daily basis?
Ans: If you consume plenty of watermelon on a daily basis, you may experience side effects from having excessive lycopene or potassium. Consuming more than 30 mg of lycopene per day may result in nausea, diarrhea, indigestion, and bloating.