Watermelon Nutrition and Health Benefits

Watermelons are primarily water about 92 percentage but this clean fruit is soaked with vitamins. every juicy chunk has substantial stages of vitamins A, B6 and C, masses of lycopene, antioxidants and amino acids.
There's even a modest quantity of watermelon nutrition that contains potassium. Plus, this indispensable summer season snack is fats-unfastened, very low in sodium and has most effective 40 energy in line with cup.

Watermelon nutrition


Watermelon benefits and nutrition 



Watermelon is a delicious and refreshing fruit that's also good for you.
It contains only 46 calories per cup but is high in vitamin C, vitamin A and many healthy plant compounds.
Here are the health benefits of eating watermelon.


Watermelon nutrition

  • Helps You Hydrate

Drinking water is an important way to keep your body hydrated.
However, eating foods that have a high water content can also help. Interestingly, watermelon is 92% water.What’s more, a high water content is one of the reasons why fruits and vegetables help you feel full.The combination of water and fiber means you're eating a good volume of food without a lot of calories.
watermelon nutrition


  • Prevent Cancer

Researchers have studied lycopene and other individual plant compounds in watermelon for their anti-cancer effects.
Though lycopene intake is associated with a lower risk of some types of cancer, study results are mixed. The strongest link so far seems to be between lycopene and cancers of the digestive system.It appears to reduce cancer risk by lowering insulin-like growth factor (IGF), a protein involved in cell division. High IGF levels are linked to cancer.In addition, cucurbitacin E has been investigated for its ability to inhibit tumor growth.


  • Improve Heart Health


Heart disease is the number one cause of death worldwide.
Lifestyle factors, including diet, may lower your risk of heart attack and stroke by reducing blood pressure and cholesterol levels.
Several nutrients in watermelon have specific benefits for heart health.
Studies suggest that lycopene may help lower cholesterol and blood pressure. It can also help prevent oxidative damage to cholesterol.
According to studies in obese, postmenopausal women and Finnish men, lycopene may also reduce the stiffness and thickness of artery walls .
Watermelon also contains citrulline, an amino acid that may increase nitric oxide levels in the body. Nitric oxide helps your blood vessels expand, which lowers blood pressure.
Other vitamins and minerals in watermelon are also good for your heart. These include vitamins A, B6, C, magnesium and potassium. 
 watermelon nutrition


  • Improve Digestion


Watermelon contains lots of water and a small amount of fiber ,both of which are important for healthy digestion.
Fiber can provide bulk for your stool, while water helps keep your digestive tract moving efficiently.
Eating water-rich and fiber-rich fruits and vegetables, including watermelon, can be very helpful for promoting normal bowel movements. watermelon nutrition


  • Help Relieve Muscle Soreness


Citrulline, an amino acid in watermelon, may reduce muscle soreness. It’s also available as a supplement.
Interestingly, watermelon juice appears to enhance the absorption of citrulline.
One small study gave athletes plain watermelon juice, watermelon juice mixed with citrulline or a citrulline drink. Both watermelon drinks led to less muscle soreness and quicker heart rate recovery, compared to citrulline on its own.
The researchers also conducted a test-tube experiment, investigating the absorption of citrulline. Their findings suggest that citrulline absorption is most effective when it's consumed as a component of watermelon juice.
Other research has also looked at citrulline's potential to improve exercise endurance and performance.
So far, citrulline doesn't seem to improve exercise performance in the amounts studied, but it's still an area of research interest. watermelon nutrition


watermelon nutrition


  • Help Prevent Macular Degeneration


Lycopene is found in several parts of the eye where it helps protect against oxidative damage and inflammation.
It may also prevent age-related macular degeneration (AMD). This is a common eye problem that can cause blindness in older adults.
Lycopene's role as an antioxidant and anti-inflammatory compound may help prevent AMD from developing and getting worse.

Watermelon benefits for skin


Refreshing watermelons aren’t just a godsend on a hot summer day.
From being heart-friendly to keeping your kidneys in good shape, this succulent treat also has a lot to offer your body.
If you’ve also been wondering if watermelons have benefits for your skin, you thought right. Here are the benefits the watermelon has lined up for your skin. watermelon nutrition


watermelon nutrition

  • Fights Wrinkles And Skin Dryness


Downing a wedge of watermelon will give you 23.2 mg of vitamin C, which meets 25% of your daily value for this important nutrient.
So how important is vitamin C for your skin? Very! Not only is it a potent antioxidant, it also plays a critical role in the synthesis of collagen, the protein which gives your skin strength and structure.
In-fact, one large study that looked at the skin of middle-aged American women found that a higher intake of vitamin C was linked to a lower likelihood of having dry and wrinkled skin. watermelon nutrition


  • Serves Up Anti-Aging Antioxidants


Oxidative stress has a role in making your skin look old and tired.,but antioxidants from foods can counter the effects of free radicals which cause oxidative stress and stop you from aging before your time.
Juicy watermelons which contain protective antioxidants such as vitamin C, glutathione, and lycopene are a yummy way to get a good dose of antioxidants.


  • Protects Skin From Sunburn


Exposure to the rays of the sun can damage your skin,stay out too long and you might even get a sunburn,but noshing on watermelons can have a protective effect.
This refreshing fruit is rich in a carotenoid known as lycopene, offering up about 4868 mcg per 100 gm. In fact, its lycopene content is 40% higher than that of lycopene poster child tomatoes.
Research indicates that consuming a diet rich in this compound can significantly reduce skin reddening and erythema caused by exposure to UV light.45 Of course, do keep in mind that while watermelons can help protect your skin from the inside, you still need to use a good sunscreen when you go out in the sun.


  • Brightens Skin And Fights Pigmentation


The magic ingredient list continues! Watermelons contain an antioxidant compound called glutathione which has skin-lightening properties.
Your skin color can be traced to the presence of a pigment known as melanin,the more melanin you have the darker your skin is.
Glutathione works by indirectly inhibiting tyrosinase, which is an enzyme that has an important role in the production of melanin. 
Research has found that both oral and topical use of this compound can lighten skin,so if you’re looking to get rid of that tan or a patch of hyperpigmentation, munching on a watermelon and applying it on your skin can help. watermelon nutrition


  • Fends Off Skin-Damaging Pollution


Watermelons may be also able to protect your skin from the damaging effects of extreme environmental conditions,so how do they work?
They contain an amino acid known as L-citrulline which is converted in the body into another amino acid called L-arginine, and the citrulline-arginine combo protects your skin from conditions such as dry, cold climates, and air conditioning, as well as pollution.


  • Soothes Rashes


The ancient science of ayurveda considers watermelons to be an effective remedy for skin rashes. Eating the flesh as well as rubbing the rind on affected areas is thought to be beneficial for rashes and recommended for easing burning and itching, watermelons are thought to work particularly well on heat rashes which break out due to excessive heat and sweating, leave a watermelon rind to cool in the refrigerator for a couple of hours and then apply it to affected areas to relieve a heat rash.watermelon nutrition


  • Works As A Gentle Exfoliant


Regular exfoliation gets rid of dead skin cells which makes your complexion dull. In the long run, it can even boost the production of collagen.
Watermelons contain citric acid and malic acid, which are alpha hydroxy acids that can help to gently exfoliate your skin, if your skin is thick and oily, you might benefit from exfoliating frequently, say up to 3 or 4 times a week, while those with dry, sensitive skin may need to limit exfoliation to once or twice a week. watermelon nutrition


Watermelon nutrition


Watermelon benefits for men



Watermelon is not only a thirst-quenching fruit on a hot day; it can also help you stay healthy. Research shows watermelon to have many health benefits especially helpful to men. Packed with vitamins and minerals, watermelon can have several positive effects on the body.


Watermelon is an excellent source of potassium, vitamins C and A, and contains a high concentration of beta-carotene. Red watermelon rind also contains the phyto-nutrient citrulline, which has health benefits such as increased blood flow throughout the body. The inside of a watermelon is about 92 percent water. The remaining 8 percent has the highest concentration of lycopene found in any fresh fruit or vegetable. The health benefits of watermelon are abundant, especially for men.

  • Prostate Health


Researchers once believed that lycopene was only in tomatoes, but the watermelon holds the highest concentration of lycopene in any fresh fruit or vegetable. Lycopene has known antioxidant qualities to keep the skin, heart, and prostate healthy. In a study conducted by doctors at The University of Illinois at Chicago, test subjects ingested lycopene for three weeks before undergoing a scheduled prostatectomy. The results showed significantly diminished damage to the prostate tissue by the end of the three-week trial.

  • Erectile Dysfunction


Watermelon rind contains a high concentration of a phyto-nutrient called citrulline. Dr. Bhimu Patil, director of Texas A&M's Fruit and Vegetable Improvement Center, has researched citrulline, finding it to have several health benefits. One benefit is the ability to relax the blood vessels, much like drugs used to treat erectile dysfunction. When ingested, citrulline boosts nitric oxide levels, which relaxes blood vessels to increase blood flow throughout the body. While the cause of erectile dysfunction can involve a variety of psychological and physiological issues, an increase in blood flow can help in mild cases.

  • Lowers Blood Pressure


In a study conducted at The Florida State University, Professor Bahram H. Arjmandi found in giving watermelon extract to nine subjects with hypertension for six weeks, each showed lower blood pressure at the end of the study. The phyto-nutrient citrulline allows for increased blood flow in the body, which can help with hypertension. Figueroa also stated that patients could potentially ingest lower doses of antihypertensive drugs when paired with citrulline found in watermelon.



These benefits are true of all melons but if you consume watermelon juice in particular, you’re going to find that the benefits are exaggerated even more.

And you don’t have to be on holiday to enjoy the benefits of watermelon juice! This is a refreshing drink no matter who you are and you’re going to find that it can provide a ton of useful benefits, making it an ideal way to start the day. watermelon nutrition


watermelon nutrition

Benefits of watermelon juice


  • Weight Loss


Melons of all kinds are made up of about 90% water which means they’re absolutely perfect for fighting hunger pangs without packing on the pounds. At the same time their high fibre content means that they do sit satisfyingly on the stomach and can help maintain regular bowl movements. Watermelon takes this even further as it has an even lower ratio of sugar to water.
One of the other great things about watermelon is that it can be the perfect snack to start off your day. With awareness about the dangers of carbs being greater than ever, everyone is looking for foods that don’t pack in tons of sugar. A smoothie in the morning is a brilliant way to energize yourself and simultaneously enjoy more nutrients in your diet. Unfortunately, it just so happens that it is also filled with sugar that can damage your teeth and spike your blood sugar. watermelon nutrition


  • Hydration

Don’t think that the high water content makes melons any less useful for your body – as in fact water itself is very important for us to maintain proper health. Getting the large amounts of water found in melon will help you to keep your teeth looking clean, aid the production of saliva, flush the system, keep your skin and hair healthy and prevent dehydration. Most of us don’t drink anywhere near the amount of water we should do – especially on hot days – so getting it through melon is very useful.

Remember: water is crucial for nearly every single chemical reaction in the human body, the body is made up of mostly water and this can be seen when you consider that our cells are essentially sacks of water with important bits floating around inside them. watermelon nutrition


  • Vitamins and Minerals


The precise vitamins and minerals found in melons vary from type to type, but all of them are rich sources of a wide range of nutrients like vitamin C which can serve as an antioxidant and help to strengthen your immune system and boost your mood. And what makes melon even better is the fact that the high water content can help to transport those vitamins and minerals to your cells more quickly and efficiently. All melons are high in vitamin A, vitamin C and potassium, while cantaloupe and watermelon both contain vitamin B6 to help with your energy levels.
In fact, this all makes watermelon juice a kind-of-perfect choice for starting your day once again. Getting vitamin B6 in the diet means the body will be better able to extract usable energy from carbs (thereby giving you a boost to last you through the day), while vitamin C can also enhance energy levels and simultaneously improve your mood.

watermelon nutrition

  • Lycopene


Things get more interesting when you ask why watermelon is that rich, red color. That’s because it contains the important lycopene, which also gives it its pulpy texture. This is an especially powerful antioxidant that can help to protect the heart from free radicals. According to research, people who consume large amounts of lycopene rich foods have a lower likelihood of developing heart disease.

Lycopene can also help to protect the skin from UV damage which can make you look prematurely old and can lead to skin cancer. This is just one more reason to enjoy watermelon around the pool or on the beach. watermelon nutrition

  • Citrulline


Citrulline is an important amino acid found in watermelon juice. This is converted in the body to arginine, which is known to relax blood vessels allowing them to dilate.



In other words, one of the health benefits for watermelon is that it is a vasodilator. This means that the blood vessels will increase in diameter and more blood and oxygen will be able to pass through. This can actually help to relax muscles and combat stress but what is more, is that it can help to reduce blood pressure and reduce heart disease risk.

As well as all this, citrulline may even help boost athletic performance by ensuring that more blood and oxygen reach the muscles and brain as needed – just as some athletes now swear by beet juice (you could also try a beetroot powder extract).

Oh, and did you know that citrulline also helps to prevent the accumulation of fat in fat cells? That’s right, it can prevent the body from storing fat by blocking the effect of an enzyme called TNAP. All you need to know is that watermelon juice can potentially help you to prevent weight gain, which is yet another reason it’s ideal for the beach.

  • Anti-inflammatory


Drinking watermelon juice can increase vasodilation which makes it similar to some of the ‘pre-workouts’ that athletes take before the gym.
And it turns out there might be even more reasons to drink watermelon juice before pumping iron. That’s because the carotenoids lycopene and beta-carotene can fight inflammation induced by exercise. This in turn could help you to lift longer and heavier – though the effects are felt most profoundly if the watermelon is left to ripen first. watermelon nutrition

watermelon nutrition

Negative effects of watermelon


here are several components in watermelon that can cause side effects. Here are some of the side effects of this delicious, juicy fruit are:


  • Intestinal Disturbance

Watermelons are rich in lycopene. So, do not consume watermelon in large quantities. It may lead to nausea, bloating, diarrhea, vomiting, indigestion and gas. These symptoms can be worse among older people, as the digestive system tends to weaken with age. watermelon nutrition

  • Not Good For Diabetics


When an individual is insulin resistant, then the blood sugar level tends to stay put in the blood. It does not enter into the cells of the body. When there is a shortfall of glucose in the cells, then more amount of insulin is manufactured. Both the blood and the sugar remain in the blood, which can affect the triglyceride levels in the body. Watermelon, full of with natural sugar can cause a spike in the sugar level of the body. That is why diabetics should avoid consuming watermelon. watermelon nutrition

  • Problems Related To Nerves And Muscles


People, who consume watermelon in large quantities, develop nerve, muscle and kidney problems.

  • Fall In The Blood Pressure Leve


Excessive consumption of watermelon can lead to a dip in the body’s blood pressure level. If a person suffers from low blood pressure, it is best to avoid watermelon in all its form.

  • Cardiovascular Disorders


Watermelons contain high level of potassium. Consuming potassium enriched food in large quantities can lead to cardiovascular problems. Some of the diseases are absent or weak pulse, irregular heartbeats, cardiac arrest, etc. It may also affect the motor control and nervous system of the body.


  • Avoid During Pregnancy


Gestational diabetes is a common, yet serious health issue that plagues many pregnant women. Consuming large quantities of watermelons increases blood sugar level, which leads to gestational diabetes. So, pregnant women should stop eating watermelon for a few months! Better safe than sorry!

watermelon nutrition


  •  Loose Stools


Watermelon contains a special type of sugar, called sorbitol. People, who are intolerant to sorbitol develop loose stools and gas on consuming watermelon.

  •  Impotence


Side effects of eating too much watermelon can cause impotence and erectile dysfunction in men.


  •  Fatigue


The weak function of the kidney reduces purification and excretion of harmful substances from the body, which leads to swelling of the legs. Consumption of excessive watermelons can increase the water quantity in the body. If the excess water is not excreted from the body, then it can lead to increase in the volume of blood. This may further worsen the swelling as well as lead to exhaustion and fatigue.

  •  Allergic Reactions


Consuming watermelon can also cause allergic reactions in some people. They are severe or mild rashes, anaphylaxis and facial swelling. People who are allergic to carrots, latex and cucumber, can easily develop allergic reactions to watermelon.

So, when you devour watermelon, take into account of your element size! It is easy to eat an excessive amount of of this fresh fruit—it is just so tasty! however now that you realize approximately the facet results of watermelon, be sure you aren't filling your frame with too much of an excellent element!

if you do word any of those aspect results, don’t wait for them to definitely bypass, go see your medical doctor.watermelon nutrition
Watermelon Nutrition and Health Benefits Watermelon Nutrition and Health Benefits Reviewed by samuel mbagwu on 10/17/2018 01:54:00 PM Rating: 5

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