5 Health Benefits of Watermelon

 

1. Helps you stay hydrated

Staying hydrated is important for your body to function properly.

Body temperature regulation, normal organ function, nutrient delivery to cells, and alertness are only some of the bodily processes that rely on adequate hydration.

Eating foods with a high water content may help give your body the water it needs to function properly.

Watermelon comprises 92% water, making it a great choice for daily water intake.

Furthermore, due to its high water content, this melon has a low calorie density — in other words, very few calories for its total weight.

Eating foods with low calorie densities, such as watermelon, may aid weight management by keeping you feeling full for longer.

2. Packed with nutrients and beneficial plant compounds

Watermelon contains a variety of nutrients, including potassium, magnesium, and vitamins A and C. It’s also relatively low in calories, containing just 46 per cup (152 grams).

Here are the nutrients in 1 cup (152 grams) of raw, diced watermelon:

• Calories: 46
• Carbs: 11.5 grams
• Fiber: 0.6 grams
• Sugar: 9.4 grams
• Protein: 0.9 grams
• Fat: 0.2 grams
• Vitamin A: 5% of the Daily Value (DV)
• Vitamin C: 14% of the DV
• Potassium: 4% of the DV
• Magnesium: 4% of the DV

Watermelon is also a rich source of citrulline, an amino acid that may improve exercise performance.

Plus, it boasts antioxidants, including vitamin C, carotenoids, lycopene, and cucurbitacin E.

These compounds help combat free radicals, which are unstable molecules that may damage your cells if they accumulate in your body. Over time, this damage may lead to conditions like diabetes, heart disease, and cancer.

3. May have anticancer effects

Several plant compounds found in watermelon, including lycopene and cucurbitacin E, have possible anticancer effects.

While study results are mixed, lycopene intake may be associated with a lower risk of some types of cancer, such as prostate and colorectal cancers.

Lycopene is believed to work by lowering blood levels of insulin-like growth factor (IGF), a hormone that promotes cell division. Notably, cancer forms when cell division becomes uncontrollable.

Additionally, cucurbitacin E may inhibit tumor growth by promoting the autophagy of cancer cells. Autophagy is the process by which your body removes damaged cells.

4. May improve heart health

Several nutrients in watermelon may support heart health.

Heart disease is the leading cause of death worldwide. It’s worth noting that lifestyle factors like diet may lower your risk of heart attack and stroke by reducing your blood pressure and cholesterol levels.

Studies suggest that lycopene may help lower cholesterol and blood pressure. It may also help prevent oxidative damage caused by high cholesterol levels.

Watermelon also contains citrulline, an amino acid that may increase nitric oxide levels in your body. Nitric oxide helps your blood vessels expand, which lowers blood pressure.

Other heart-healthy vitamins and minerals in watermelon include magnesium, potassium, and vitamins A, B6, and C.

5. May reduce inflammation and oxidative stress

Inflammation is a key driver of many chronic diseases.

The combination of antioxidants, lycopene, and vitamin C in watermelon may help lower inflammation and oxidative damage.

In one study, rats fed watermelon powder to supplement an unhealthy diet developed less oxidative stress and lower levels of the inflammatory marker C-reactive protein than those in the control group.

Additionally, an 8-week study gave 31 people with obesity and high inflammatory markers 500 mg of vitamin C twice daily. They showed a significant decrease in inflammatory markers compared with the control group.

As an antioxidant, lycopene may also delay the onset and progression of Alzheimer’s disease. However, more research is needed.

All the same, further human research is necessary.

CREDITS: https://www.healthline.com/nutrition/watermelon-health-benefits