Watermelon ( Citrullus lanatus) is a delicious fruit that grows on the flowering plant of the same name and belongs to Cucurbitaceae family and relates with cucumber, squash, pumpkin etc. Watermelons are unique because they are known both as fruits and vegetables. They are fruits because they grow from a seed, and at the same time, it is a vegetable as it is harvested from the field just like a vegetable. Watermelon is not only delicious but is also beneficial for our health because of the number of nutrients like vitamins,minerals,antioxidants,lycopene,dietary fibers etc. present in them. In this article, we will know about the major health benefits of watermelon but first, let’s take a look at the below-mentioned nutrition chart.
Nutrition Chart Of Watermelon
Health Benefits Of Watermelon
(1) Reduces the Risk Of Kidney Disorders
Our kidneys may just look like two bean-shaped organs but when it comes to health then it plays an important role in keeping us healthy as removes toxins from our body, purifies the blood , maintains electrolyte balance and also regulates blood pressure ( source). It is important for us to take good care of our kidneys and watermelon is very effective in doing the same. Regular and moderate consumption of watermelon is very beneficial for keeping our kidneys healthy and for protecting them from various kidney disorders.
This benefit of watermelon is mainly due to the presence of potassium in it. Potassium is a vital nutrient that aids in the removal of toxic materials out of the kidneys. In addition to this, it also helps in the reduction of uric acid concentration in blood and thus reduces the risk of formation of kidney stones and protects our kidneys.
Watermelon is also a good source of water and around 92 percent of watermelon’s weight is just water. This water also plays an important role in removing toxins out of the body and thus reduces the stress from the kidneys and keep them healthy.
(2) Provide Relief From Heat Stroke
Every season as its own pros and cons and same is true with summer. Although summer provides us relief from bone-chilling brutal winter but it brings “Heat stroke” with it which is not at all good for our health.
As per an article by weather.com , heatstroke killed an average of 658 people in the United States alone ( as per the data ranging from 1999 to 2009) and it can even be the cause of other problems like a headache, high blood pressure, dehydration, stomach problems like nausea and vomiting etc. Because of this dangerous face of heatstroke, it is important for us to protect us from heatstroke and this is where watermelon comes as a rescue.
In many countries of the world, watermelon is known as a summer fruit as it is a very efficient in providing relief from the scorching heat and prevents heat stroke. Around 92 percent of watermelon’s weight is just water and this high concentration of water, makes watermelon a wonder fruit to be eaten in summer. It is effective not only in reducing our body temperature but also keeps our blood pressure level under control and thus keeps us calm even in extreme summer. Being a good source of water, it also stimulates the release of excess liquid in the form of sweat, which is body’s unique way of keeping us cool.
(3) Controls High Blood Pressure
High blood pressure or hypertension is a major health problem that affects around one billion people of our planet, and this number is estimated to rise to 1.25 billion by the year 2025.
Hypertension is known as a silent killer as there are no warning signs and symptoms and what make this disease even worse is that it can increase the risk of other health problems like diabetes, cardiovascular problems etc. Prevention ( and regular monitoring ) is the best cure for high blood pressure . (source)
Consuming watermelon on a regular basis is very effective for keeping our blood pressure under control and for providing relief from high blood pressure or hypertension. This benefit of watermelon is mainly due to the presence of essential nutrients like potassium and magnesium in it. These compounds are very effective for bringing our blood pressure level under control.
In addition to this, potassium is a natural vasodilator that relaxes our blood vessels and arteries and ensures that more blood flows through them. By doing so, it reduces the stress from our cardiovascular system and keeps it healthy. Watermelon is also a good source of carotenoids that prevents hardening of arteries and veins and thus helps in reducing blood pressure and also minimize the risk of blood clots, heat stroke, heart attack and atherosclerosis ( deposition of plaque and fatty materials in the inner lining of arteries).
(4) Reduces The Risk Of Various Types Of Cancers
Cancer is a serious health problem that affects millions of people all around the world and every year millions of people lose their life while struggling with cancer. (source )It is possible to cure a number of types of cancers if the person is diagnosed and treated at an early stage of cancer, and more importantly it is possible to reduce the risk of development of several types of cancers by including certain fruits and veggies like in our diet.
Watermelon is very effective in reducing the risk of various types of cancers because of the presence of Lycopene in it. Lycopene is a carotenoid phytonutrient that is known for reducing the risk of development of several types of cancers like breast cancer, colon cancer, lung cancer and endometrial cancer.
In addition to this, Vitamin C present in watermelon also plays an important role in significantly reducing the risk of development of cancer cells in our body. Vitamin C is an antioxidant that fights with the free radicals of our body, stabilizes them and prevents them from doing damage to our body cells and thus reduces the risk of cancer.
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(5) Good For People Suffering From Diabetes
Diabetes is a major health problem that is taking the shape of an epidemic day by day. It affects millions of people all over the world and as per March 2016 report of WHO, in 2012 around 1.2 million people lost their life because of diabetes and around 2.2 million people died because of high blood glucose, and WHO also predicts that diabetes will be the 7th leading cause of death in 2030 (source).
Watermelon is a wonder fruit to the diabetic patients who often complain about being half fed because of their supposedly low energy and low sugar diet. Watermelon is sweet in taste but the amount of sugar present in 100 grams of watermelon is just 6 grams. This makes it a low sugar fruit and a diabetic patient can consume it in moderation without any worry.
In addition to this, consuming watermelon makes a person feel fuller for a long time and there is no need to worry about calories as more than 90 percent of watermelon’s weight is just water and consuming 100 grams of watermelon provides just 30 grams of calories. The dietary fiber present in watermelon also plays an important role in regulating blood sugar level.Although glycemic index of watermelon is high ( 72) but it’s glycemic load is low ( 3.6) which means you eating watermelon don’t put a sudden burden on our pancreas and one can eat them without having a big impact on blood glucose (source)
In addition to this, the presence of vital nutrients like potassium and magnesium also aids in the proper functioning of insulin in the body, and thus lowers our blood sugar level. Another component, arginine present in watermelon enhances the insulin impact on our blood sugar and make watermelon a beneficial fruit for people suffering from diabetes.
(6) Keep Our Heart Healthy
Consuming watermelon is very beneficial for our heart health and helps in keeping our cardiovascular system healthy because of the abundance of an important carotenoid in it, which improves cardiac functions. Watermelon is also a good source of antioxidants like vitamin C that fights with the free radicals of our body and prevents our cardiovascular system from oxidative damage and keeps our heart young by preventing age-related cardiac problems.
In addition to this, the dietary fibers present in watermelon helps in controlling cholesterol level of our body and thus reduces the risk of various cardiovascular problems like heart attack, stroke etc. Potassium present in watermelon helps in keeping our blood pressure under control and thus reduces the risk of development of hypertension which plays an important role in increasing the risk of cardiovascular problems like heart diseases, heart attack, stroke, irregular heart beats, thickening of heart muscles, coronary artery diseases. Etc. (source)
(7) Prevents Macular Degeneration
Our eyes are our window to the world as they allow us to enjoy the beauty of this world and is an important sensory organ of our body. It is important for us to take good care of our eyes and protect it from the eye diseases like macular degeneration etc.
Consuming watermelon is very effective for keeping our eyes healthy and for reducing the risk of eye problems like macular degeneration because of the essential compounds like beta carotene, Vitamin C, Lutein and Zeaxanthin in it. These compounds protect our eyes age-related blindness and macular degeneration.
In addition to this, the presence of antioxidants like Vitamin C in watermelon protects our eyes from oxidative damage and reduces the risk of age-related eye ailments like drying up of eyes and optic nerves, development of glaucoma etc.
(8) Cures Erectile Dysfunction
Consuming watermelon is good even for improving the sexual health of a person and for giving a new life to a person’s love life because of the presence of an essential nutrient arginine in it. Arginine is effective for curing erectile dysfunction and also stimulates the nature of chemicals that boost sex drive in a person.
(9) Reduces Body Fat And Helps In Weight Loss
Regular and moderate consumption of watermelon is very effective for weight loss and for bidding goodbye to the body fat. This is because of the fact that watermelon is very low in calories and consuming 100 grams of watermelon provides just 30 calories, they don’t contain and fat and cholesterol, and around 92 percent of watermelon’s weight is water. All these combined together helps in the losing weight. Because of the presence of dietary fibers and water in watermelon, consuming them make us feel fuller for a longer time and decreases our urge to eat again and again, and thus helps in controlling overeating, which is a major reason for obesity.
In addition to this, watermelon also contains citrulline which is an important compound which gets metabolized into essential amino acid “arginine” which aids in reducing the rate at which fat is stored by our body and also improves the cardiovascular functioning of our body, as stated in the 2007 study published in the Journal of Nutrition.
(10) Keep Us Hydrated
Water plays an important role in our life as it is needed by our body for almost every cellular activity. About 60 percent of our body is made up of water, our brain and heart are made up of 73 percent water and around 83 percent of our lungs is just water (source). Lack of water can cause dehydration which is characterized by increased thirst, swelling of tongue, weakness,dizziness, confusion, fainting etc. (source) Dehydration is bad as it can be fatal for our system and give rise to health problems like fatigue, skin disorders, kidney problems, high blood pressure, digestive problems etc (source). It is, therefore, important for us to make sure that we are properly hydrated and consuming watermelon is very effective for keeping us hydrated.
Around 92 percent of watermelon’s weight is water which means consuming water can help in keeping us properly hydrated and also aids in maintaining electrolyte balance because of the presence of essential rehydration salts like calcium, magnesium, potassium and sodium in it. It not only keep our body and skin hydrated but also reduces the risk of dehydration to a great extent.
As per a 2009 study at the University of Aberdeen Medical School, when it comes to hydration then, watermelon is even more effective than water as it not only provides water to our body and skin but also provides a combination of salts and minerals that maintain electrolyte balance.
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(11) Provides Relief From Stress
Watermelon is a good source of vitamin C, which is an essential nutrient that plays an important role in the synthesis of certain mood calming neurotransmitters. In addition to this, watermelon is also a good source of vitamin C which is an antioxidant that prevents our body cells ( including brain cells) from oxidative damage and thus improves our cognitive health and provide relief from depression.
(12) Boosts Energy Level
Although the number of calories present in watermelon is very low ( 30 calories per 100 grams ) but still it is very effective in boosting energy level. Watermelon is very effective for boosting our energy level because of the presence of essential nutrients like vitamin B1, Vitamin B6, magnesium, potassium etc. in it.Eating one cup of watermelon on a daily basis boost our energy level by 23 percent. Vitamin B6 present in watermelon helps in the synthesis of dopamine and provides relief from stress and depression. It is also a good source of magnesium that aids in the formation of adenosine triphosphate in our body, which provides energy for cellular functions and keep us energetic throughout the day.
In addition to this, the presence of potassium, vitamin C and beta-carotene in watermelon also plays an important role in boosting our energy level. This energy boosting benefit of watermelon make them very effective for providing relief from tiredness, slugginess etc.
(13) Improves Bone Health
Watermelon is very effective for improving our bone health and for making them stronger because of the presence of important compounds like Lycopene, potassium, and magnesium in it. Potassium improves bone health by neutralizing the acids that eat away calcium from bones and make them weak and thus reduces the risk of development of osteoporosis. Magnesium present in watermelon improves bone health by making them firm and strong.
In the same way, the presence of dietary lycopene in watermelon reduces oxidative stress from bones and thus make them strong and healthy.
(14) Provides Anti-Inflammatory Benefits
Consuming watermelon is very effective for reducing inflammation from our body and for reducing the risk of development of various inflammatory diseases like Asthma, Rheumatoid arthritis etc. because of the presence of carotenoid lycopene in it.
Watermelon also contains triterpenoid cucurbitacin E which reduces inflammation by blocking the activity of cyclooxygenase enzymes ( which is known for increasing inflammation in our body)
. If you want to enjoy anti-inflammatory benefits of watermelon then it is better to eat ripe watermelon as they are higher in these phenolic compounds responsible for providing anti-inflammatory benefits to watermelon.
(15) Improves Nerve Health
Eating watermelon is very effective for improving our nerve health and for making our muscles stronger because of the presence of potassium in it. Potassium is an important nutrient that makes watermelon a natural electrolyte and helps in regulating nerve actions in our body. It regulates contraction of muscles and also controls nerves in our body.
(16) Gives Alkaline Forming Effect
If you enjoy eating a high acid diet like meat, eggs and dairy product and often complain about the diseases and illness caused by the high acid diet then it’s time for you to include watermelon in your diet. Fully ripe watermelon forms an alkaline effect in our body and neutralize the effect of high acid diet and thus reduces the problem associated with it.
Some of the common problem caused by high acidic diet is Dyspepsia, acid reflux, stomach ulcers, burning sensation in stomach etc (source ).
(17) Boost Immune System
Watermelon is very effective for making our immune system stronger because of the presence of antioxidant like Vitamin C in it. Vitamin C prevents our immune system from oxidative damage and also plays an important role in the quick healing of wounds. It also plays an important role in the synthesis of collagen, which is an important amino acid found in our bones, skin, muscles and tendons and provides support and structure to our body.
The immune system plays an important role in keeping us healthy as it prevents pathogens like bacteria,virus etc. from entering our body and thus reduces the risk of development of diseases associated with them. Not only this, it also plays an important role in the healing process of our body, which means that by boosting the immune system of our body, watermelon prevents us from the risk of many other diseases.
(18) Provides Relief From Constipation
Consuming watermelon is very beneficial for our stomach and keeps our digestive system healthy because of the presence of a large amount of water and dietary fibers in it. The presence of water and dietary fibers helps in regulating proper bowel movement and ensure that waste gets excreted out of the body smoothly and thus provides relief from constipation.
The information contained in the post is for general purpose only and shouldn’t be considered as a medical advice or as an alternative to medical advice. Although I’ve tried my best to keep the information contained in this post as accurate and updated as possible, but I make no guarantee of the accurateness of the same.
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