Watermelon is a delicious and refreshing fruit, very beneficial for us.
Each cup of watermelon contains only 46 calories but has a lot of vitamin C, vitamin A and healthy plant compounds.
Here are the top 9 great benefits of eating watermelon.
first. Water supply
To drink country is an important way to supply water to your body.
However, eating foods that contain high levels of water may also help.
Interestingly, watermelon contains 92% water .
Fruits and vegetables that contain high levels of water make you feel full. The combination of water and fiber means you are consuming a good amount of food that does not contain much calories.
Conclude: Watermelon contains high water content. This makes it work to provide water and make you feel full.
2. Provides beneficial nutrients and plant compounds
In fruits, watermelon is one of the lowest calorie intake - only 46 calories per cup. Even lower than "low sugar" fruits like berries .
One cup (154 grams) of watermelon contains many different nutrients, including vitamins and minerals:
- Vitamin C: 21% RDI.
- Vitamin A: 18% RDI.
- Potassium: 5% RDI.
- Ma: 4% RDI
- Vitamins B1, B5 and B6: 3% RDI.
Watermelons also have high levels of carotenoids including beta-carotene and lycopene. In addition, it contains citrulline, which is an important amino acid.
Here is an overview of the most important antioxidants found in watermelons:
V vitamin C
Vitamin C is an antioxidant that helps prevent cell damage caused by free radicals.
Carotenoids are a type of plant compound including alpha-carotene and beta-carotene, converted by your body into vitamin A.
Lycopene is a carotenoid that cannot be converted into vitamin A. It is a powerful antioxidant, found in red foods such as tomatoes and watermelons and has many health benefits.
Cucurbitacin E is a plant compound that has antioxidant and anti-inflammatory properties. The bitter melon has relatives with watermelon that even contain cucurbitacin E more than watermelon.
Conclude: Watermelon is a fruit that has a low calorie content and high levels of some nutrients. Especially carotenoids, vitamin C and cucurbitacin E.
3. Compounds that help prevent cancer
Scientists have studied about and individual plant compounds contained in watermelon found that they have anti-cancer effects.
Although lycopene works to reduce the risk of certain types of cancer, this result is only generic. It seems to have the strongest effect in fighting gastrointestinal cancers .
Lycopene seems to reduce the risk of cancer by reducing growth factor (IGF) similar to insulin, protein is involved in cell division. High levels of IGF can lead to cancer .
In addition, cucurbitacin E has been investigated for its ability to inhibit the growth of tumors .
Conclude: Several compounds in watermelon, including cucurbitacin E and lycopene, have been investigated for their ability to prevent cancer.
4. Improve cardiovascular health
Heart disease is one of the leading causes of death worldwide .
Lifestyle-related factors, including diet, can lower your risk of heart attack and stroke by lowering your blood pressure and cholesterol.
Some nutrients found in watermelons provide specific benefits for cardiovascular health.
Studies show that lycopene works to lower cholesterol and lower blood pressure. It can also help prevent oxidative damage caused by cholesterol .
According to empirical studies in menopausal obese women and Finnish men, lycopene may also help reduce the stiffness and thickness of the artery walls .
Watermelons also contain citrulline, which is an amino acid that can increase nitric oxide levels in the body. Nitric oxide helps increase the ability of blood vessels to expand and reduce blood pressure .
Vitamins and other minerals in watermelon are also good for your cardiovascular system. Such vitamins and minerals include vitamins A, B6, C, magnesium and potassium .
Conclude: Watermelon contains some heart-healthy ingredients, including lycopene, citrulline and vitamins and minerals.
5. Reduces inflammation and oxidative imbalance
Inflammation is the main cause of many chronic diseases.
Watermelon works to reduce inflammation and oxidative damage. This is because watermelons are rich in antioxidants and anti-inflammatory agents like lycopene and vitamin C .
In a 2015 study, lab rats were fed watermelon powder to supplement an unhealthy diet. Compared to their counterparts, they have the effect of reducing C-reactive protein (a sign of inflammation) and less oxidative imbalance .
In a previous study, humans were given lycopene-rich tomato juice and added vitamin C. In general, signs of inflammation were reduced and antioxidants increased. Meanwhile, watermelon has both lycopene and vitamin C .
As an antioxidant, lycopene also benefits the brain. For example, it works to help prevent the delay and development of Alzheimer's disease .
Conclude: Lycopene and vitamin C are anti-inflammatory antioxidants found in watermelons. Inflammation has been linked to many chronic diseases.
6. Prevent macular degeneration
Found in some parts of the eye, lycopene helps protect against oxidative damage and inflammation.
It may also help prevent age-related macular degeneration (AMD). This is a common eye problem that can cause blindness in the elderly .
Lycopene acts as an antioxidant and an anti-inflammatory compound that can prevent AMD from developing and worsening.
Conclude: Lycopene can help you keep a healthy eye and resist AMD through its antioxidant and anti-inflammatory functions.
7. Help relieve muscle pain
Citrulline is an amino acid in watermelon, which can reduce muscle pain.
Interestingly, watermelon juice seems to improve the bioavailability of citrulline.
A small study performed on athletes by giving them watermelon juice, watermelon juice mixed with citrulline or a citrulline drink. Both drinks with this watermelon alleviate muscle aches and restore heart rate faster than citrulline that is available .
The researchers also conducted experiments in test tubes, investigating the absorption of citrulline. The researchers' findings suggest that citrulline absorption is most effective when it is consumed as an ingredient in watermelon juice.
Other studies have also reviewed citrulline's ability to improve endurance and athletic performance. So far, in someucitrulline studies, it seems that there is no improvement in athletic performance, but it is still an area of considerable interest .
Conclude: Watermelon juice has a number of abilities such as a drink that can be used to recover after playing sports. Citrulline may also reduce muscle aches.
8. Good for skin and hair
Two types of vitamins in watermelon that are A and C are important for skin health and hair .
Vitamin C helps your body produce collagen, a protein that helps smooth skin and strong hair.
Vitamin A is also important for healthy skin because it helps to create and repair cells on the skin. If you don't have enough vitamin A, your skin may be dry and flaky.
Both lycopene and beta-carotene both protect your skin from sunburn .
Conclude: Watermelon contains some very good nutrients for your hair and skin. Some help keep skin soft while others protect the skin from sunburn.
9. Improve digestion
Watermelon contains a lot of water and a small amount of fiber - both of which are important for a healthy digestive system.
Fiber is used to increase stool volume, while water helps your digestive tract move more effectively.
Eating fiber-rich fruits and vegetables, including watermelon, can be effective in promoting normal bowel movements.
Conclude: Muscle and water are important for a healthy digestion and watermelon contains both.
Messages to note
Watermelon is an amazingly healthy fruit. It has a high water content and also has many other important nutrients including lycopene and vitamin C.
Watermelon is not only a delicious, low-calorie dish but also very healthy.