A yummy beverage you can chew.
When you think of a summertime treat, watermelon may very well be the first thing to come to mind. With its sweetness and hydrating effects, watermelon is perfect to enjoy at picnics or by the pool. But there’s much more to this summertime staple that you have yet to discover. Read on to learn more about this famous melon, including why it’s good for you and how to add more to your plate!
What are the benefits of eating watermelon? As you’ll learn more about below, this fruit is low in calories, a good source of vitamins C and A, and has been linked to everything from reduced muscle pain and enhanced exercise recovery to improved vision and skin health.
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Top Health Benefits
1. Helps Support Immunity
Lycopene, one of the carotenoids found in abundance in this fruit, has potent antioxidant properties and can help reduce oxidative stress. It may also help keep your heart healthy, as well as defend against certain types of cancers, cardiovascular disorders and diabetes, according to recent research.
Studies show eating it can also increase levels of arginine, an important amino acid that’s used for the synthesis of nitric oxide. Not only does nitric oxide help dilate your vessels to keep blood flowing efficiently and reduce the risk of high blood pressure, but it’s also involved in regulating the immune system.
This fruit is also a great source of vitamin C, a key micro-nutrient that does double duty, acting as both an antioxidant and immune enhancer to keep your body healthy and ward off chronic disease.
2. Helps Prevent Kidney Stones
Studies have shown that the potassium found in fruits and vegetables is very helpful in cleaning toxins and washing out waste from the blood, helping prevent kidney stones.
Watermelon benefits also include being a natural diuretic. It helps increase urine production to transport waste and toxins out of the body to protect against kidney stones.
3. Helps Protect Skin Health
Watermelon benefits skin health because it’s one of the top antioxidant foods available. Due to its high content of antioxidant vitamins A and C, watermelon benefits for skin include its ability to protect the cells against damage and fight free radical formation to slow aging and keep your skin looking healthy.
Vitamin C is especially important for skin health. It helps boost collagen production while also helping prevent sun damage. Meanwhile, vitamin A is key to maintaining the health of your cells and protecting against UV damage.
4. Improves Exercise Recovery
Watermelon, including the juice from this fruit, has been linked to enhanced muscle recovery in athletes and reduced soreness. It can help you hit the gym more effectively to reach your weight loss goals.
A 2020 study found that by providing electrolytes and reducing dehydration, one of the top benefits of watermelon is its ability to promote post-exercise recovery and alleviate aches and pains.
5. Can Help Relieve Acid Reflux
One of the benefits of watermelon and muskmelon (along with other types of melons) is that they are often used to reduce acid reflux symptoms. Melons are a part of the GAPS diet, which is designed to help treat digestive diseases and reduce inflammation.
Melon is believed to soothe the gastrointestinal tract and regulate pH levels while also lessening inflammation and acid production throughout the body.
6. May Help With Weight Loss
Selecting fruits over processed treats can help you lose weight over time. While watermelon is lacking in fiber compared with other fruits like apples and berries, its water content helps you feel full. Watermelon is a smart snack choice or side dish regardless of whether you’re on a diet or want to maintain your weight.
When it comes to weight loss, though, watermelon alone won’t cut it. It’s important to incorporate other fruits and vegetables into your diet over the long term to cut calories while also increasing your intake of important nutrients.
7. Benefits to Reproductive/Sexual Health
What does watermelon do sexually? As mentioned above, consuming the juice and flesh of this fruit can help relieve arterial stiffness, support circulation and improve blood pressure.
This suggests that watermelon may also be good for you sexually, as it can help with blood flow and therefore arousal.
Additionally, in some studies citrulline (found in the rind) has demonstrated to be a safe and well-accepted alternative treatment for mild to moderate erectile dysfunction in men.
8. May Help Fight Cancer Cells
This fruit may act as a potent cancer-fighting food, squeezing a hearty dose of antioxidants and watermelon health benefits into each serving.
An important benefit of watermelon for men is that lycopene, one of the main carotenoids found in the fruit, has been linked to a lower risk of prostate cancer in some studies. Research also shows that lycopene plays a part in keeping cell membranes strong so they can protect themselves from toxins that can potentially cause cell death or mutation.
It’s also a great supplier of antioxidants vitamin C and vitamin A, both of which help fight free radical damage and prevent DNA mutation to block the formation of cancerous cells.
9. Nutrients in the Seeds
While many people have spitting contests with their watermelon seeds or avoid the seeded watermelon all together, the black seeds are actually a healthy and edible component of the melon. One cup of dried seeds contains 30.6g of protein (61% of daily value), 3.8 mg of niacin (19% of daily value), and 556mg of magnesium (139% of daily value).
10. May Improve Heart Health
Watermelon contains a good amount of both potassium and magnesium, two important nutrients used to help remedy conditions like high blood pressure. Consuming proper amounts of potassium and magnesium from a nutritious diet seems to be associated with improved heart health, according to research, along with a decreased risk of death from heart disease.
A review published in the journal Advances in Nutrition showed that eating plenty of potassium-rich foods like fruits and vegetables can positively impact blood pressure levels, which may be useful in reducing the risk of conditions such as stroke and heart attacks.
How to use Watermelon
- Try a refreshing soup – whiz chopped watermelon, red and yellow tomatoes, garlic, red chilli, a little vinegar and some olive oil in a blender until smooth, then chill, season with salt and pepper and garnish with fresh mint (or basil) before serving.
- Serve a simple entrée – sear slices of fennel until brown and arrange on a plate with slices of watermelon, then crumble goat’s cheese on top, garnish with fresh mint and finish off with a drizzle of olive oil and a grind of salt and pepper.
- Make tacos – combine diced watermelon, chopped red chilli, diced avocado, sliced red onion, chopped coriander leaves and lime juice, then add to taco shells with chunks of grilled fish and slices of lettuce and serve with lime wedges.
- Prepare a refreshing salad – mix chunks of watermelon, diced mango, sliced red onion, mixed salad leaves and crumbled feta cheese, then dress with vinaigrette and chopped fresh mint leaves.
- Or simply cut them up slices or cubes and eat them all.
Is watermelon a superfood ?
While it may not be as nutrient-dense as fruits such as berries or oranges, there are still some impressive benefits associated with watermelon nutrition.
All varieties are loaded with antioxidants and have been associated with a wide range of health benefits — such as better heart health, enhanced immunity and increased weight loss.
