1. Controls High Blood Pressure
Watermelon can help control high blood pressure. The potassium,
magnesium and amino acids in watermelon work together to maintain the health of
blood vessels and ward off sclerosis, in turn ensuring smooth blood flow.
Watermelon also helps maintain proper electrolyte and acid-base
balances in the body that helps lower the risk of high blood pressure.
Watermelon can significantly reduce blood pressure in overweight
individuals, both at rest and while under stress, according to a study by
Florida State University faculty published in the American Journal of
Hypertension.
If you suffer from high blood pressure, drink one glass of
watermelon juice daily to keep your blood pressure under control.
2. Reduces Body
Fat
Watermelon is low in calories and contains no fat or cholesterol,
all of which aid weight loss. One important component in watermelon that helps
with weight loss is a compound called citrulline.
This compound metabolizes into the essential amino acid arginine
that helps reduce the rate at which the body stores fat and improves
cardiovascular functioning, according to a 2007 study published in the Journal
of Nutrition.
Containing more than 90 percent water, watermelon also fills you
up quickly and helps control over eating.
This summer, replace high-calorie snacks or desserts with
watermelon.
3. Hydrates the
Body
This thirst-quenching fruit helps keep the body hydrated.
Watermelon contains more than 90% water and helps replenish body fluids and
restore electrolytes.
It also contains essential rehydration salts–calcium, magnesium,
potassium and sodium – that help hydrate the body and skin and reduce the
chance of dehydration to a great extent.
A 2009 study at the University of Aberdeen Medical School found
that the combination of salts, minerals and natural sugars in watermelon and
certain other water-rich fruits and vegetables can actually hydrate the body better than water.
During the hot summer days, drink one to two glasses of watermelon
juice daily to stay well hydrated.
4. Improves Eye
Health
Watermelon is extremely good for your eyes. Being an excellent
source of beta-carotene that is converted in the body to vitamin A, watermelon
helps maintain eye health.
Vitamin A along with lycopene helps produce the pigments in the
eye’s retina and provides protection against macular degeneration, night
blindness and other age-related eye problems.
Plus, watermelon has vitamin C, lutein and zeaxanthin that are
essential to keep your eyes healthy and free from different types of
infections.
Eating one cup of watermelon daily is recommended for your overall
vision health.
5. Keeps Kidneys
Healthy
Being a natural diuretic, watermelon is highly beneficial for your
kidneys. It helps the body flush out harmful toxins, purifies the liver,
stimulates kidney function and reduces uric acid in the blood.
Watermelon helps the liver process ammonia, a kind of waste
product from protein digestion, which eases strain on the kidneys while getting
rid of excess fluids.
It can also ease swelling and kidney inflammation to some extent
and reduce the risk of developing kidney stones.
If you are producing less urine than normal or having difficultly
urinating, you can eat watermelon or drink some watermelon juice to help make
enough urine to remove waste from the body.
Note: Watermelon
should be avoided by people with advanced kidney disease.
6. Improves Mood
Watermelon can also improve your mood. It is high in vitamin B6,
an essential nutrient that is important in the synthesis of certain
neurotransmitters responsible for calming mood.
Plus, its high vitamin C content protects the body against free
radicals. Free-radical damage contributes to cognitive decline, irritability
and depression. Watermelon also helps balance hormones, which can affect your
mood when out of balance.
By eating a few slices of this fruit daily, you can lift your
mood, reduce stress, and combat depression and anxiety.
7. Heart Healthy
Consuming watermelon also improves the condition of your
heart. Watermelon contains a good amount of potassium that helps combat heart
disease and keep your heart healthy.
It also contains the amino acids citrulline and arginine that help
maintain arteries, blood flow and overall cardiovascular functioning.
A study from Purdue University and University of Kentucky
published in the Journal of Nutritional Biochemistry also found that
citrulline present in this fruit improves cardiovascular health.
Plus, it has lycopene, beta-carotene and vitamin C that help reduce
cholesterol and prevent many cardiac problems.
To maintain a healthy heart, follow a diet rich in antioxidants
and low in fat and cholesterol. Watermelon meets all of those needs.
8. Combats Cancer
Regular consumption of watermelon can even combat cancer.
Watermelon is among the best dietary sources of lycopene, an antioxidant linked
to both the prevention and treatment of different types of cancer.
According to several research works lycopene is helpful in
reducing the risk of prostate, breast and endometrial cancers, as well as lung
and colon cancer.
Plus, it contains vitamins C and A that play an active role in
protecting cells from free-radical damage, in turn helping reduce the risk of
several cancers.
To enjoy the anti-cancer benefits of watermelon, try to eat the
flesh as well as the rind.
Watermelon is a good source of vitamin C, and also a decent source of
several other vitamins and minerals.
· Vitamin C: An antioxidant that is essential for skin
health and immune function .
· Potassium: A mineral that is
important for blood pressure control and heart health .
· Copper: A mineral that is most
abundant in plant foods, and often lacking in the Western diet .
· Vitamin B5: Also known as
pantothenic acid. This vitamin is found in almost all foods to some extent.
· Vitamin A: Watermelon contains
beta-carotene, which is transformed into vitamin A in the body.
Watermelon is a good source of vitamin C, and contains decent amounts of
potassium, copper, vitamin B5 and vitamin A (from beta-carotene).
Watermelon is a poor source of antioxidants compared to other fruits .
However, it is a good source of the amino acid citrulline, and the
antioxidant lycopene, which have numerous benefits for health.
Citrulline
Watermelon is the richest known
dietary source of the amino acid citrulline. The highest amount is found in the
white rind that surrounds the flesh.
In the body, citrulline is transformed into the essential amino acid
arginine.
Both citrulline and arginine play an important role in the synthesis of
nitric oxide (NO), which helps to lower blood pressure by dilating and relaxing
our blood vessels .
Arginine is also important for many organs, such as the lungs, kidneys,
liver, and the immune and reproductive systems, and has been shown to
facilitate the healing of wounds.
Studies have shown that watermelon juice is a good source of citrulline,
and is able to increase blood levels of both citrulline and arginine
considerably .
Despite being one of the best dietary sources of citrulline, one would
have to consume about 5 pounds (2.3 kg) of watermelons to meet the recommended
daily intake for arginine .
Lycopene
Watermelon is the best known fresh
source of lycopene, a powerful antioxidant responsible for its red color.
Lycopene is used to some extent to form beta-carotene in the body, which
is converted into vitamin A.
Lycopene is generally associated with tomatoes, but fresh watermelon is actually a
better source of lycopene than fresh tomato.
Human studies have shown that fresh watermelon juice is effective at
raising blood levels of both lycopene and beta-carotene.
Watermelon is a good source of two beneficial plant compounds, the amino
acid citrulline and the antioxidant lycopene.
Watermelons and watermelon juice have been linked with several health
benefits.
Watermelon is a good source of citrulline, which is converted into
arginine in the body. Both of these amino acids help in the production of
nitric oxide.
Nitric oxide is a gas molecule that causes the tiny muscles around the
blood vessels to relax and dilate. This leads to a reduction in blood pressure.
Supplementation with watermelon or watermelon juice has been shown to
reduce blood pressure and arterial stiffness in people with high blood pressure
.
Reduced Insulin Resistance
Insulin is a very important hormone
in the body, and is tightly involved in blood sugar control.
Insulin resistance is the condition in which the body produces insulin,
but the cells become resistant to its effects. This can lead to elevated blood
sugar levels and is linked to metabolic syndrome and type 2 diabetes.
Watermelon juice and arginine intake have been linked with reduced
insulin resistance in some studies.
Reduced Muscle Soreness
After Exercise
Muscle soreness is a well known side
effect of strenuous exercise.
One study showed that watermelon juice was effective in decreasing
muscle soreness following exercise .
Several studies have also investigated the effect of watermelon juice or
citrulline on exercise performance.
One study found no effect, and another study found improved
performance in untrained, but not well-trained individuals.
Watermelon may reduce blood pressure and insulin resistance in some
people. It is also linked to reduced muscle soreness after exercise.
Watermelon is well tolerated by most people.
However, it may cause allergic reactions or digestive problems in some
individuals.
Allergy
Allergy to watermelon is rare, but it
may cause oral-allergy syndrome in individuals who are sensitive to pollen.
The symptoms include itchy mouth and throat, swelling of the lips,
mouth, tongue, throat, and sometimes ears.
FODMAPs
Watermelon contains FODMAPs, short-chain carbohydrates that some
people cannot digest.
FODMAPs may cause unpleasant digestive symptoms, such as bloating, gas, stomach cramps, diarrhea or
constipation.
Individuals who are sensitive to FODMAPs, such as those with irritable bowel syndrome,
should consider avoiding watermelons.
Watermelon may cause oral-allergy syndrome in individuals with pollen
allergy. It also contains FODMAPs, which can cause unpleasant digestive
symptoms in some people.