Watermelon is not only a delicious and refreshing fruit, it is also good for you. Apart from its 46 calories per cup, it is also high in vitamin C, vitamin A and many healthy plant compounds.
These are the top 9 health benefits of eating watermelon.
HELPS YOU HYDRATE.
Drinking water is an easy way of keeping your body hydrated. However, eating fruits with high water content can also help achieve the same result. Interestingly, watermelon is 92% water.
The high water content is one of the reasons that fruits and vegetables help you feel full. The combination of water and fiber suggests that you’re eating a good volume of food without a lot of calories.
CONTAINS NUTRIENTS AND BENEFICIAL PLANT COMPOUNDS.
At 46 calories per cup, watermelon is one of the lowest in calories as far as fruits go. However, a cup (154 grams) of watermelon has many other nutrients as well, including the vitamins and minerals stated below:
- Vitamin C: 21% of the RDI.
- Vitamin A: 18% of the RDI.
- Potassium: 5% of the RDI.
- Magnesium: 4% of the RDI.
- Vitamins B1, B5 and B6: 3% of the RDI.
Watermelon is also high in carotenoids. This includes beta-carotene and lycopene. Plus, it has citrulline, an important amino acid.
CONTAINS COMPOUNDS THAT MAY HELP PREVENT CANCER.
Studies have been done to explore the use of lycopene and other individual plant compounds in watermelon for their anti-cancer effects.
Although lycopene intake is linked to a lower risk of some types of cancer, the results are mixed. The strongest link so far seems to be between lycopene and cancers of the digestive system.
Lycopene appears to lower the risk of getting cancer by lowering insulin-like growth factor (IGF), a protein involved in cell division. High IGF levels are linked to cancer. Also, cucurbitacin E has been investigated for its ability to slow down tumor growth.
MAY IMPROVE HEART HEALTH.
Heart disease is the major cause of death worldwide. However, a change in lifestyle, which may include diet, may lower the risk of heart attacks and strokes. Watermelon is just the change of diet you need that lowers your cholesterol and blood pressure. It contains several nutrients in which have specific benefits for heart health.
Research shows that lycopene can help lower cholesterol and blood pressure. It can also help prevent oxidative damage to cholesterol. Other vitamins and minerals in watermelon are also good for your heart. These include vitamins A, B6, C, magnesium and potassium.
MAY LOWER INFLAMMATION AND OXIDATIVE STRESS.
Watermelon may help reduce inflammation and oxidative damage, since it’s rich in the anti-inflammatory antioxidants lycopene and vitamin C.
In a 2015 study, lab rats were fed watermelon powder to supplement an unhealthy diet. Compared with the control group, they developed lower levels of C-reactive protein (a marker of inflammation) and less oxidative stress.
In an earlier study, humans were given lycopene-rich tomato juice with added vitamin C. Overall, their markers of inflammation went down and antioxidants went up. Watermelon has both lycopene and vitamin C.
As an antioxidant, lycopene may also benefit brain health. For example, it may help delay the onset and progression of Alzheimer’s disease.
Lycopene, which is found in watermelon helps protect against oxidative damage and inflammation. It also helps prevent age-related macular degeneration (AMD). This is an 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.
GOOD FOR SKIN AND HAIR.
Vitamins A and C, which are present in watermelon, are important for skin and hair health. Vitamin C helps the body make collagen, a protein that keeps your skin supple and your hair strong. Vitamin A on the other hand, is important for healthy skin since it helps create and repair skin cells. Without enough vitamin A, your skin can look dry and flaky.
Both lycopene and beta-carotene may also help protect your skin from sunburn.
CAN HELP IMPROVE DIGESTION
Watermelon contains a lot of water and a small amount of fiber. These are important for healthy digestion. Fiber provides 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.
[ALIMI]
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