No other fruit is as
enjoyable on a hot summer day as sweet, juicy watermelon. With its high water
content and delectable taste, it is the ultimate thirst quencher. In addition
to its deliciousness, watermelon is a nutritional powerhouse. It is packed with
antioxidant vitamins, B vitamins and other important compounds that have a
variety of health-promoting effects.
Watermelons are an
excellent source of several vitamins: vitamin A, which helps maintain eye
health and is an antioxidant; vitamin C, which helps strengthen immunity, heal
wounds, prevent cell damage, and promote healthy teeth and gums; and vitamin
B6, which helps brain function and helps convert protein to energy.
Watermelon also contains
the amino acids citrulline and arginine, which can help maintain arteries,
blood flow and overall cardiovascular function.
Surprisingly, the health
benefits of watermelon are tremendous given its nutritional content.
Lowers blood pressure
Watermelon contains a compound known as citrulline, which in the bloodstream,
signals the body to release a compound that causes the blood vessels to dilate.
As a result, blood flows through the vessels easily, causing less pressure on
the vessel walls.
The research, led by food
scientists at The Florida State University suggests that six weeks of
L-citrulline extract from watermelon, reduced blood pressure and aortic wave
reflection in middle aged individuals with pre-hypertension.
Pre-hypertension is
classified as a blood pressure between 120/80 mmHg and 139/89 mmHg. It is a
precursor of hypertension, and a risk factor for cardiovascular disease.
The researchers in the
2010 American Journal of Hypertension suggested that intake of watermelon may
prevent prehypertension from progressing to full-blown hypertension, a major
risk factor for heart attacks and strokes.
Boosts heart health, controls weight gain
In an animal study, researchers at the Purdue University and University of
Kentucky found a diet including watermelon juice lower weight, cholesterol and
arterial plaque.
In the Journal of
Nutritional Biochemistry, they suggested that citrulline, a compound found in
watermelon, plays a role in cardiovascular health by protecting the vessels and
arteries from hardening.
The mice that consumed
watermelon juice gained about 30 per cent less weight than the control group
and had about 50 per cent less LDL cholesterol - the so-called bad cholesterol.
The experimental group also had about a 50 per cent reduction in plaque in
their arteries, as well as elevated levels of citrulline.
Protects from cancer
Watermelon is rich in antioxidants such as lycopene which contains twice the
amount found in tomatoes. Watermelon also contains vitamins C and A, which play
active role in the fight against several cancers such as breast, prostate and
colorectal cancer.
Chinese study showed in
2009 that the compounds found in watermelon, work to increase the programmed
death in breast cancer cells.
Boosts libido and improves fertility
Watermelon may have Viagra-like effect. It is a rich source of amino acid
citrulline, which works to further expand the blood vessels, relax the body’s
blood vessels, in a way similar to what happens when a man takes Viagra. This
ensures the passage of more blood vessels to the penis leading to erection.
According to a study done
by Indian Association of Urologists, because of the lycopene content in this
fruit, it is helpful in increasing male fertility by improving both sperm
concentration and motility.
Prevents heat stroke
Watermelon is effective in reducing body temperature and blood pressure. Many
people in the tropical regions eat the fruit to protect themselves from heat
stroke. In many countries, Nigeria inclusive, the fruit is sold by vendors in
almost every street.
Eases arthritis
Watermelon can serve as a diuretic, which means that it can help to maintain
the balance between fluids and glucose in the body. Aside helping to keep the
body hydrated so helping to prevent arthritis, its rich beta-carotene and
vitamin C content also contribute to reducing inflammatory processed associated
with this disease.
Constipation
Drinking a big glass of watermelon juice is very effective in aiding the
elimination of wastes. Consuming plenty of this red juice will do a lot of
good.
Eases heartburn, morning sickness
Watermelon eases heartburn and reduces swelling; its high water content (92 per
cent) and fruit sugars alleviate morning sickness and dehydration; and the
minerals it contains can help prevent third-trimester muscle cramps.
Interestingly, a 2003
study in the International Journal of Gynecology and Obstetrics found that
daily lycopene supplements reduced the incidence of preeclampsia by 50 per
cent. Test subjects were given four milligrammes of lycopene; a single serving
of watermelon can have increase that effect by three folds.
Avert infections
Watermelon plays an important role in the treatment of many infections in
the body. As a rich source of vitamin-C, it helps the body develop
resistance against infectious agents and scavenge harmful oxygen-free radicals.
Cardiovascular & Bone Health
The lycopene in
watermelon is especially important for our cardiovascular health and is now
being recognized as an important factor in promoting bone health. Consuming
large amounts of watermelon has also been correlated with improved
cardiovascular function because it improves blood flow via vasodilation
(relaxation of blood pressure). Dietary lycopene (from foods like watermelon or
tomatoes) reduces oxidative stress which normally reduces the activity of osteoblasts
and osteoclasts (the two major bone cells involved in the pathogenesis of
osteoporosis) – this means stronger bones for those consuming lycopene-rich
foods. Watermelon is also rich in potassium which helps to retain calcium in
your body, resulting in stronger bones and joints.
Reduces Body Fat
The citrulline in
watermelon has been shown to reduce the accumulation of fat in our fat cells.
Citrulline is an amino acid which converts into arginine with help from the
kidneys. When our bodies absorb citrulline it can take the step of converting
into arginine if so required. Citrulline, when consumed, has the ability to
(through a series of steps) block the activity of TNAP (tissue-nonspecific
alkaline phosphatase) which makes our fat cells create less fat, and thus helps
prevent over-accumulation of body fat.
Anti-inflammatory & Antioxidant Support
Watermelon is rich in
phenolic compounds like flavonoids, carotenoids, and triterpenoids. The
carotenoid lycopene in watermelon is particularly beneficial in reducing
inflammation and neutralizing free radicals. The tripterpenoid cucurbitacin E
is also present in watermelon, which provides anti-inflammatory support by
blocking activity of cyclo-oxygenase enzymes which normally lead to increased
inflammatory support. Make sure you pick ripe watermelons, because they contain
higher amounts of these beneficial phenolic compounds.
Diuretic & Kidney Support
Watermelon is a natural
diuretic which helps increase the flow of urine, but does not strain the
kidneys (unlike alcohol and caffeine). Watermelons helps the liver process
ammonia (waste from protein digestion) which eases strain on the kidneys while
getting rid of excess fluids.
Muscle & Nerve Support
Rich in potassium,
watermelon is a great natural electrolyte and thus helps regulate the action of
nerves and muscles in our body. Potassium determines the degree and frequency
with which our muscles contract, and controls the excitation of nerves in our
body.
Alkaline-forming
Watermelons have an
alkaline-forming effect in the body when fully ripe. Eating lots of
alkaline-forming foods (fresh, ripe, fruit and vegetables) can help reduce your
risk of developing disease and illness caused by a high-acid diet (namely,
meat, eggs and dairy).
Improves Eye Health
Watermelon is a wonderful
source of beta-carotene (that rich red hue of watermelon = beta carotene) which
is converted in the body to vitamin A. It helps produce the pigments in the
retina of the eye and protects against age-related macular degeneration as well
as prevents night blindness. Vitamin A also maintains healthy skin, teeth,
skeletal and soft tissue, and mucus membranes.
Immune Support, Wound Healing & Prevents Cell
Damage
The vitamin C content in
watermelon is astoundingly high. Vitamin C is great at improving our immune
system by maintaining the redox integrity of cells and thereby protecting them
from reactive oxygen species (which damages our cells and DNA). The role of
vitamin C in healing wounds has also been observed in numerous studies because
it is essential to the formation of new connective tissue. The enzymes involved
in forming collagen (the main component of wound healing) cannot function
without vitamin C. If you are suffering from any slow-healing wounds, up your
intake of vitamin C heavy fruit!
