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D.S. Top 11 Health Benefits of Watermelon
1. Boosts Immunity
- In animal studies, watermelon consumption has been linked to reduced inflammation and improved antioxidant capacity.
- Lycopene, one of the carotenoids found in abundance in this fruit, has potent antioxidant properties and can help reduce oxidative stress. It may also help keep your heart healthy, as well as defend against certain types of cancers, cardiovascular disorders, diabetes and macular diseases, according to recent research.
- Studies show eating watermelon can also increase levels of arginine, an important amino acid that’s used for the synthesis of nitric oxide. Not only does nitric oxide help dilate your vessels to keep blood flowing efficiently and reduce the risk of high blood pressure, but it’s also involved in regulating the immune system.
- This fruit is also a great source of vitamin C, a key micronutrient that does double duty, acting as both an antioxidant and immune enhancer to keep your body healthy and ward off chronic disease. Antioxidants can help fight free radicals and protect the cells against oxidative damage and stress.
2. Improves Heart Health
- Watermelon contains a good amount of both potassium and magnesium, two important nutrients used to help remedy conditions like high blood pressure. Consuming proper amounts of potassium and magnesium from a nutritious diet seems to be associated with improved heart health, according to research, along with a decreased risk of death from heart disease.
- A review published in the journal Advances in Nutrition showed that eating plenty of potassium-rich foods like fruits and vegetables can positively impact blood pressure levels, which may be useful in reducing the risk of conditions such as stroke and heart attacks.
- Lycopene also benefits heart health by reducing inflammation and improving blood lipid levels.
- Results from a 2019 study demonstrate that drinking 100 percent watermelon juice is “a palatable, effective means of increasing serum lycopene in older adult women, a group at risk for low carotenoid intake.”
- Studies have also shown that this fruit can help to relieve arterial stiffness, balance cholesterol and improve systolic blood pressure in adults with hypertension.
- This suggests that watermelon may also be good for you sexually, as it can help with blood flow and circulation. Additionally, in some studies citrulline (found in the rind) has been shown to be a safe and well-accepted alternative treatment for mild to moderate erectile dysfunction in men.
3. Relieves Pain and Soreness
- In addition to the potential benefits of watermelon juice, this fruit also packs a good amount of vitamin C into each serving. Vitamin C has been shown to protect cartilage and bones, aid in the repair of tendons and ligaments, and help speed up wound healing.
- Potassium and magnesium, two nutrients that are also found in watermelons, are important for muscle recovery and pain relief. Potassium, in particular, aids in the prevention of muscle cramps following exercise and helps you heal from injury more quickly.
4. May Prevent Kidney Stones
- Studies have shown that the potassium found in fruits and vegetables is very helpful in cleaning toxins and washing out waste from the blood, helping prevent kidney stones.
- Watermelon benefits also include being a natural diuretic. It helps increase urine production to transport waste and toxins out of the body to protect against kidney stones.
5. Aids in Detoxification
- One of the top benefits of watermelon is its high water content. In fact, it is estimated to be composed of about 91 percent water, which can aid in detoxification and help rid the body of excess water and fluids, relieving uncomfortable bloating and swelling.
- Potassium and magnesium are also important for detoxification. Potassium acts as an electrolyte and promotes circulatory health while also helping manage blood flow and hydration levels within the body, allowing oxygen to reach your cells.
- At the same time, magnesium reduces water retention in the gut to beat bloating and help you lose water weight.
6. May Help Fight Cancer Cells
- Watermelon acts as a potent cancer-fighting food, squeezing a hearty dose of antioxidants and watermelon health benefits into each serving.
- An important benefit of watermelon for men is that lycopene, one of the main carotenoids found in the fruit, has been linked to a lower risk of prostate cancer in some studies. Research also shows that lycopene plays a part in keeping cell membranes strong so they can protect themselves from toxins that can potentially cause cell death or mutation.
- Watermelon is also a great supplier of antioxidants vitamin C and vitamin A, both of which help fight free radical damage and prevent DNA mutation to block the formation of cancerous cells. Studies have also shown that high doses of vitamin C can enhance the cancer-fighting effects of certain drugs used in chemotherapy while also reducing adverse side effects of traditional cancer treatments.
7. Protects Skin Health
- As one of the top antioxidant foods available, adding this fruit to your diet could have a powerful effect on skin health. Because of its high content of antioxidant vitamins A and C, watermelon benefits for skin include its ability to protect the cells against damage and fight free radical formation to slow aging and keep your skin looking healthy.
- Vitamin C is especially important for skin health. It helps boost collagenproduction while also helping prevent sun damage.
- Meanwhile, vitamin A is key to maintaining the health of your cells and protecting against UV damage.
8. Supports Healthy Vision
- Important nutrients that play a role in protecting eye health — including beta-carotene, vitamin A, vitamin C, lutein and zeaxanthin — are also housed in this giant fruit and sit among the many benefits of watermelon. Studies have shown that a serious vitamin A deficiency, for example, can lead to macular degeneration, a condition characterized by the thickening of the cornea that could eventually lead to blindness.
- This summertime fruit is a great supplier of beta-carotene, which is the form of vitamin A found in plants. Getting enough beta-carotene in your diet can aid in the prevention of macular degeneration, the leading cause of age-related blindness.
9. May Help With Weight Loss
- Despite being rich in a multitude of important vitamins and minerals, there are a low amount of calories in watermelon, making it a great addition to a nutritious weight loss diet. For this reason, watermelon benefits weight loss by promoting satiety and curbing cravings to keep you on track toward your health goals.
- A 2019 study published in Nutrients found that the potential mechanisms by which watermelon consumption improves body weight management is by increasing satiety (fullness) and postprandial glucose and insulin response. After four weeks of intervention in overweight and obese adults, consuming two cups of watermelon rather than cookies led to a significantly higher satiety response (lower hunger, prospective food consumption and desire to eat and greater fullness) plus significantly decreased body weight, body mass index (BMI), systolic blood pressure and waist-to-hip ratio.
10. Can Improve Exercise Recovery
- Watermelon has been linked to enhanced muscle recovery in athletes and reduced soreness. It can help you hit the gym more effectively to reach your weight loss goals.
- One of the top benefits of watermelon is its ability to promote muscle recovery and alleviate aches and pains in athletes.
- Interestingly enough, one study in the Journal of Agricultural and Food Chemistry looked at the effects of watermelon juice as a functional drink for athletes. After 24 hours of supplementation, athletes experienced improved heart rates that were more beneficial for muscle recovery in addition to less overall soreness and muscle aches.
- A 2016 study found that watermelon puree consumption fully supported the energy demands of exercise and increased post-exercise blood levels of nutritional components (l-citrulline and l-arginine), antioxidant capacity and total nitrate status. It did not however influence post-exercise inflammation and changes in innate immune function.
11. Relieves Acid Reflux
- One of the benefits of watermelon and muskmelon (along with other types of melons) is that they are often used to reduce acid reflux symptoms. Melons are a part of the GAPS diet, which is designed to help heal digestive diseases and reduce inflammation.
- Melon is believed to soothe the gastrointestinal tract and regulate pH levels while also lessening inflammation and acid production throughout the body. That said, due to its fructose (sugar), watermelon may trigger discomfort in people sensitive to high FODMAP foods.
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