Watermelon is 92% water, and regular consumption of it helps curb dehydration. It also provides a good amount of lycopene, which may help reduce cholesterol and heart disease risk.
It also supplies vitamins A and C, which are antioxidants that can prevent oxidative stress. Its dietary fiber and potassium also support healthy blood pressure.
1. Reduces Cholesterol
Watermelon’s low-calorie content — 45 calories per cup — makes it a great snack for weight loss. Replacing high-calorie processed snacks with watermelon can help you reduce your calorie intake without feeling hungry, which is key to achieving and maintaining weight loss. Watermelon is also a good source of fiber, which can aid digestion; vitamin A, which helps maintain healthy skin and eyesight; magnesium, which supports heart health; and potassium, which helps the body turn carbohydrates into energy and build muscle.
Watermelons are full of antioxidants, which are substances that help remove harmful free radicals from the body. These free radicals can develop naturally through metabolic processes or from environmental pressures like smoking, air pollution and stress. They can lead to a variety of diseases including cancer and heart disease. Watermelons’ antioxidants, such as lycopene and cucurbitacin E, can help protect the body against these diseases.
A diet rich in fruits and vegetables, such as watermelon, can help lower cholesterol levels. Some studies have found that watermelon can significantly lower cholesterol levels when compared to a control group who did not consume the fruit. One such study was published in the journal “Nutrients” in 2019. It analyzed how drinking two cups of watermelon daily affected satiety responses and cardiometabolic risk factors in overweight and obese adults. The study found that those who ate watermelon experienced a decrease in their body weight, body mass index, systolic blood pressure and waist-to-hip ratio. In addition, watermelon consumption also reduced glucose and insulin levels as well as triglycerides, LDL cholesterol and thiobarbituric acid reactive substances.
All parts of the watermelon are nutritious, including its rind and seeds. The rind and seeds contain less sugar than the flesh of the fruit and more nutrients, including citrulline. You can get cenforce 200mg and cenforce 100mg blue pill to cure ED. They are also a good source of protein. One ounce of the roasted seeds provides 8 grams of protein, which is 14% to 17% of your daily needs. Be sure to avoid products that contain added sugar when consuming the rind and seeds, as they will negate the healthy effects.
2. Fights Inflammation
Whether you’re dealing with a little dehydration after an intense workout or are suffering from a more serious chronic health condition, watermelon is an excellent food to incorporate into your diet because it’s rich in antioxidants and can help fight inflammation. The lycopene that gives the fruit its cheery red color is an anti-inflammatory powerhouse and has been linked to heart disease, cancer, diabetes and macular disease prevention in some studies. It also boosts the immune system and helps ward off free radical damage.
In one small study, participants who followed an anti-inflammatory dietary intervention that emphasized the addition of watermelon saw significantly greater improvements in blood markers of inflammation and metabolism than the control group. While more research is needed, this study offers a promising first step in the right direction.
If you suffer from a chronic health condition, the magnesium and potassium in watermelon can help improve symptoms and speed up recovery. They also help with the detoxification process and reduce the amount of fluids and toxins your body retains, relieving uncomfortable bloating and allowing you to lose water weight.
Another great watermelon health benefit is that it contains the amino acid citrulline, which promotes vasodilation for better blood flow. This, in turn, improves circulation, lowers blood pressure and boosts energy levels.
Vitamin C is another great ingredient in watermelon, helping the body produce collagen — that skincare buzzword that keeps skin strong and healthy. It also helps prevent oxidative stress, which is a major contributor to aging.
Watermelon is easy to add to a variety of dishes, including salads and smoothies. Just be sure to eat a variety of fruits and vegetables to ensure you’re getting all the nutrients your body needs. You can roast the seeds for a quick snack, and the rind is actually edible and can be pickled to make a healthful condiment.
3. Reduces Blood Pressure
The heart-healthy watermelon provides plenty of potassium, a mineral that helps lower blood pressure. The fruit also contains citrulline, an amino acid that helps your body produce nitric oxide to improve blood flow and reduce muscle soreness after exercise. A recent study found that watermelon juice reduced the amount of ammonia in the blood, which can cause the feeling of stiff muscles after a workout.
Lycopene, a reddish pigment that gives watermelon its color, is an antioxidant with anti-inflammatory properties. It is also believed to help prevent cancer, heart disease and age-related eye disorders. Watermelon’s lycopene content increases as the fruit ripens. In fact, a 2011 study published in the Journal of Food Composition and Analysis found that unripe watermelon had nearly zero lycopene present while ripe watermelon had up to three times as much.
In addition, watermelon is a rich source of dietary fiber, which can aid in weight loss. It’s also high in vitamin C, which can boost your immune system to fight germs and infections. Watermelon’s generous dose of vitamin C also supports the body’s production of collagen, which helps maintain healthy skin.
4. Helps in Weight Loss
Watermelon is a delicious and nutritious snack that can help you lose weight. It is low in calories and is packed with a variety of vitamins, minerals and antioxidants. It can also curb dehydration. However, you should eat this healthy fruit in moderation. Eating too much of it can cause stomach problems and weight gain.
A study published in 2019 in the journal Nutrients found that eating watermelon can improve satiety and cardiometabolic risk factors, including body weight, BMI and waist-to-hip ratio. Participants in the study ate two cups of watermelon per day or a low-fat cookie, and researchers noted that those who ate the watermelon felt full faster and had less hunger afterward. They also exhibited lower body weight, systolic blood pressure and glucose responses after the meal.
It is also rich in nutrients, such as magnesium and potassium, which are beneficial for your health. These nutrients are helpful for reducing water retention, allowing your muscles to move more easily and reducing inflammation.
Watermelon is a great way to stay hydrated, especially during hot summer days. It can be eaten whole or added to salads and smoothies. The rind and seeds are also edible and can be roasted for a delicious and healthy snack. However, you should avoid consuming watermelon juices and candies because they contain added sugar.