In this scorching summer heat, what attracts us most is the watermelon, a tasty and thirst-quenching fruit. It is a sweet and refreshing low-calorie summer snack. Know about the health benefits of watermelon with bright red flesh rather than yellow or orange.
The riper the watermelon, the best it is for health. According to health experts at emeds pharmacy, watermelon is a powerhouse; when it comes to adding nutrients to your everyday diet. This sweet red melon is not just juicy it has wonders, health benefits of watermelon like:
1. Keeps You Hydrated
Staying hydrated is essential for our body to function smoothly. Adequate hydration is the basis for different bodily processes like body temperature, normal organ function, delivering nutrients to cells, and alertness.
The body needs water to function smoothly and what we can do is eat foods with high water content. Watermelon is a superb choice for daily water intake as it comprises 92% water. One cup of watermelon contains five ounces of water.
An adequate amount of fluid from water-rich foods supports circulation, skin health, and digestion. Proper hydration regulates body temperature, organ and joint function, metabolism, appetite, and waste elimination.
Eating watermelon also impacts mental performance. 1-3 % of dehydration may reduce concentration, boosts anxiety, increase headache, and impairs mood.
2. Rich in Nutrients and Beneficial Plant Compounds
Watermelon is rich in nutrients, for instance, potassium, magnesium, and vitamins A, B6, and C. It is low in calories and sugar. One cup of watermelon (152 grams) contains just 45 calories from 11 grams of carbohydrates.
9 grams out of these 11 grams of carbohydrates are naturally occurring sugar loaded with vitamins A, B6, and C. Vitamin A is essential for optimal eye health and helps create and repair skin cells. Vitamin B6 helps in protein metabolism and is vital for cognitive development.
Vitamin C aids the immune system and boosts skin health. Potassium maintains a water balance and is present inside each cell. Health Benefits of Watermelon is rich source of citrulline, an amino acid that may improve exercise skills.
Watermelon contains nutrient-dense minerals, fibre, and antioxidant-rich poly nutrients, such as carotenoids, lycopene, and cucurbitacin E. These compounds fight free radicals (unstable molecules) that may affect or damage cells if accumulated in the body.
3. Improves Heart Health, Blood Pressure, and Improves Circulation
Watermelon is known to improve heart health. It may lower the risk of heart attack and stroke by reducing blood pressure and cholesterol levels. Watermelon is a Lycopene leader, as it contains the highest levels of lycopene than any other fresh fruit.
Lycopene helps lower cholesterol levels and blood pressure. It also prevents oxidative damage due to high cholesterol levels. In addition, watermelon contains a natural substance in the white part of the rind called L-citrulline.
It improves artery function and lowers blood pressure by helping the blood vessels relax and allowing circulation. Watermelon is also known as nature’s Viagra because of the L-citrulline’s impact on the blood flow. Like Viagra, it eases erectile dysfunction by increasing blood flow to the penis.
4. Improves Digestion
Watermelon is best for digestion. Healthy digestion depends on both water and fibre. Watermelon contains plenty of water but is not very high in fibre. The fibre helps keep bowel movements regular by increasing bulk in the digestive tract.
Water allows the food to freely move in the digestive tract promoting absorption and digestion of food and eliminating waste. If you have constipation or other stomach problems, eat watermelon daily.
5. Anticancer-Effect
The plant compounds in watermelon like Lycopene and cucurbitacin E have an anti-cancer effect and may combat cancer. Lycopene intake lowers the risk of some types of cancers (prostate and colorectal cancers). Dietary antioxidants in watermelon, vitamin C, may help prevent cancer by fighting free radicals.
Cancer develops when cell division gets uncontrollable. Lycopene lowers blood levels of insulin-like growth factor (IGF), a hormone that promotes cell division. Cucurbitacin E may inhibit tumour growth by the autophagy of cancer cells.
6. Relieves Muscle Soreness
Watermelon helps reduce muscle soreness and improve recovery time following exercise in athletes. Citrulline, an amino acid in watermelon, improves exercise performance and reduces muscle soreness.
Regular intake of citrulline for at least seven days improves aerobic performance by increasing the formation of nitric oxide in the body. Citrulline helps expand blood vessels so that the heart need not work as hard to pump blood throughout the body. It is also available as a supplement.
7. Protects Your Joints
Watermelon contains a natural pigment beta-cryptoxanthin known to protect the joints from inflammation. Lycopene and vitamin C in health benefits of watermelon also help combat inflammation and oxidative stress that eventually leads to pain and swelling. Regular intake of watermelon makes it less likely, over time, to get rheumatoid arthritis.
8. Helps in Weight Loss
Due to its high water content, watermelon has a low-calorie density. It means a larger slice of watermelon has fewer calories. Since it is 92% water, it speeds up metabolism and flushes out toxins and fats, which might aid in weight loss.
One slice/ wedge of watermelon has 86 calories, less than 1 gram of fat, and no cholesterol. It gives you 22 grams of carbs and 5% of your daily fibre requirement, making it ideal for fat burning and weight loss.
It helps promote fullness while reducing appetite. Daily intake of watermelon might help with weight loss goals.
Other Health Benefits of Watermelon
- Watermelon is good for chronic kidney disease as it is a good source of potassium.
- Being rich in vitamin C, it strengthens the body’s immune system.
- Watermelon has a lower glycemic load and is suitable for diabetic people.
- The vitamin C in watermelon keeps the capillaries and gums healthy.
- Watermelon’s main antioxidant, Lycopene, reduces asthma flare-ups in children.
- Lycopene also reduces the risk of Macular Degenerative Disease.
- The minerals in the watermelon may help prevent third-trimester muscle cramps in pregnancy.
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