Watermelon is Paradise
What is more refreshing than some cool watermelon on a nice hot day? Paradise.
https://www.healthline.com/nutrition/watermelon-h…
Watermelon is believed to have first been domesticated over 4,000 years ago in Northeast Africa (1Trusted Source).
It’s sweet and juicy, making it the perfect treat to quench your thirst during the summer heat.
This large round fruit has a green rind and bright red flesh. It’s also packed with nutrients, including antioxidants and vitamins A and C.
Here are 9 of the top health benefits of watermelon.
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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 (2Trusted Source).
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 (3Trusted Source).
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 (4Trusted Source).
SUMMARY
Watermelon’s high water content may help keep you hydrated — which supports your overall health — as well as feeling full.
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) (5Trusted Source).
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 (6Trusted Source).
Plus, it boasts antioxidants, including vitamin C, carotenoids, lycopene, and cucurbitacin E (3Trusted Source, 7Trusted Source).
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 (8Trusted Source).
SUMMARY
Watermelon boasts numerous nutrients, including a substantial amount of vitamins A and C. It also offers antioxidants like lycopene and cucurbitacin E.
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 (9Trusted Source, 10Trusted Source, 11Trusted Source, 12Trusted Source).
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 (13Trusted Source).
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 (14Trusted Source, 15Trusted Source).
All the same, further human research is necessary.
SUMMARY
Watermelon contains plant compounds that may combat certain forms of cancer. However, more studies are needed.
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 (16Trusted Source, 17Trusted Source).
Studies suggest that lycopene may help lower cholesterol and blood pressure. It may also help prevent oxidative damage caused by high cholesterol levels (3Trusted Source).
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 (18Trusted Source).
Other heart-healthy vitamins and minerals in watermelon include magnesium, potassium, and vitamins A, B6, and C (3Trusted Source).
SUMMARY
The lycopene and citrulline in watermelon may support heart health by lowering blood pressure and cholesterol.
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 (3Trusted Source).
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 (19Trusted Source).
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 (20Trusted Source).
As an antioxidant, lycopene may also delay the onset and progression of Alzheimer’s disease. (21).
SUMMARY
Watermelon contains compounds that may help reduce inflammation, high levels of which are linked to numerous illnesses.
Nice.
Strawberries are more prestigious
Nah, Mangoes
I grew up in Panama and there were mango trees everywhere. As much mango as you could eat. It was amazing.
I always had a hunch that you had some African genes in you, Isaiah, but that post confirms it.
https://en.wikipedia.org/wiki/Square_watermelon
Its one of the reasons why I look forward to the summer season
Wow first post - congrats.
Papaya anyone?
first green tea and now watermelon. i love it Isaiah.
Watermelon green tea sounds like a banger
Yeah it does sound pretty good. Like an Arizona Tea flavor.
I don't think watermelon is a great food. Just a ball of water it is
Just noticed your tagline brother, LOVE that Bruce Lee quote. Definitely his best one
I think you mispelled celery.
With the green tea post and now this, Isaiah has encouraged me to be healthier more than my nutrition elective class ever did
Yes, that's why I think watermelon is one of the best starting fruits out of college there is. I did 2 years of watermelon out of college, then exited to strawberries. Then 2 years of fruit school. Am looking to land senior roles in cherries
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