-Adahzionblog Health Article
Watermelon is a sweet and refreshing low calorie summer snack. It provides hydration and also essential nutrients, including vitamins, minerals, and antioxidants.
Watermelon is believed to have first been domesticated over 4,000 years ago in Northeast Africa.
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.
Watermelon is around 90% water, which makes it useful for staying hydrated in the summer. It can also satisfy a sweet tooth with its natural sugars.
Watermelon also contains antioxidants. These substances can help remove Trusted Source molecules known as free radicals, or reactive species, from the body. The body produces free radicals during natural processes, such as metabolism. They can also develop through smoking, air pollution, stress, and other environmental pressures.
If too many free radicals stay in the body, oxidative stress can occur. This can result in cell damage and may lead to a range of diseases, such as cancer and heart disease.
The body can remove some free radicals naturally, but dietary antioxidants support this process.
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Benefits of Watermelon
Helps You stay Hydrated
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.
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.
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
Blood Pressure/Heart Disease
In a 2012 study, researchers found that watermelon extract reduced blood pressure in and around the ankles of middle-aged people with obesity and early hypertension. The authors suggested that L-citrulline and L-arginine two of the antioxidants in watermelon may improve the function of the arteries.
Lycopene which another antioxidant in watermelon may help protect against heart disease. A 2017 review suggested that it might do this by reducing inflammation linked with high-density lipoprotein (HDL) or “good” cholesterol.
Help Prevent Cancer
The National Cancer Institute (NCI) note that free radicals can play a role in the development of some types of cancer. The oxidative stress they cause can result in DNA cell damage.
Dietary antioxidants in watermelon, such as vitamin C, may help prevent cancer by combatting free radicals.
Some have also linked lycopene intake with a lower risk of prostate cancer.
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Watermelon is Packed with Nutrients
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).
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
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.
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.
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.
As an antioxidant, lycopene may also delay the onset and progression of Alzheimer’s disease. However, more research is needed.
Aids Skin Health
Vitamins A and C, which are found in watermelon, are important for skin health.
Vitamin C — either when eaten or applied topically, helps your body make collagen, a protein that keeps your skin supple and your hair strong.
One review found that a higher intake of vitamin C from food and/or supplements may decrease your chances of developing wrinkles and dry skin.
Vitamin A is also important for healthy skin since it helps create and repair skin cells.
In one review, animals with vitamin A deficiency had poorer wound healing than those fed a nutritionally complete diet.
Bear in mind that further human studies on watermelon specifically are needed.
Improves Digestion
Watermelon contains plenty of water and a small amount of fiber, both of which are necessary for healthy digestion.
Fiber helps keep your bowels regular, while water moves waste through your digestive tract more efficiently.
One survey in 4,561 adults found that those with low fluid and low fiber intakes were more likely to experience constipation. Nonetheless, other factors may have played a role.
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