Watermelon is a tasty and cool fruit, especially beneficial for health, as it contains only 46 calories / cup and has a high content of vitamins C and A and other beneficial plant compounds.
But what exactly are its benefits?
1. Moisturizes
Consuming water and foods that contain a lot of water is important for the body to remain hydrated. Watermelon belongs to this category, since it consists of 92% water! Also, the water contained in fruits and vegetables is one of the reasons that they are very filling, while the combination of water and fiber offers a sufficient amount of food without many calories.
2. Contains nutrients and beneficial plant compounds
Watermelon is one of the fruits with the least calories and at the same time with many nutrients, such as vitamins and minerals. Specifically it contains:
Vitamin C: 21% of the Recommended Daily Intake
Vitamin: 18% of the Recommended Daily Intake
Potassium: 5% of the Recommended Daily Intake
Magnesium: 4% of the Recommended Daily Intake
Vitamins B1, B5 and B6: 3% of the Recommended Daily Intake
It also contains many carotenoids, such as β-carotene and lycopene, but also citrulline, an important amino acid.
3. Contains compounds that help prevent cancer
Researchers have studied lycopene and other individual plant compounds found in watermelon for their anti-cancer properties.
Although lycopene intake is associated with a lower risk of some types of cancer, the results of the studies remain unclear, with the strongest link to date emerging between lycopene and gastrointestinal cancers.
Lycopene appears to reduce the risk of cancer by reducing insulin-like growth factor (IGF), a protein involved in cell breakdown, and its high levels have been linked to cancer. In addition, cucurbitacin E has been investigated for its ability to inhibit tumor growth.
4. Improves heart health
Heart disease is the leading cause of death worldwide. Lifestyle factors, such as diet, can reduce the risk of heart attack and stroke by lowering blood pressure and cholesterol levels.
Many of the nutrients found in watermelon contain these specific heart health benefits. Studies show that lycopene can help lower cholesterol and blood pressure, but also prevent the oxidative damage caused by cholesterol.
According to studies in obese people, postmenopausal women and men from Finland, lycopene can also reduce hardening of the arterial walls.
Also, the citrulline contained in watermelon increases the levels of nitric oxide in the body, which helps the blood vessels to dilate, thus lowering blood pressure.
Other vitamins and minerals found in watermelon, such as vitamins A, B6, C, magnesium and potassium, are also good for heart health.
5. Reduces inflammation and oxidative stress
Inflammation is a key factor for various chronic diseases. Watermelon can help reduce inflammation and oxidative damage, as it is rich in the anti-inflammatory antioxidants lycopene and vitamin C.
In a 2015 study, the researchers fed the animals watermelon powder and found that, compared to the control group, these rodents developed lower levels of the inflammatory index C-reactive protein and less oxidative stress.
In a previous study, people were given lycopene-rich tomato juice with the addition of vitamin C. Overall, inflammatory markers decreased, while antioxidants increased. It is noted that watermelon contains both lycopene and vitamin C, while as an antioxidant, lycopene can also help brain health, delaying for example the onset and progression of Alzheimer’s disease.
