Watermelon is round 90% water, which makes it helpful for staying hydrated in the summertime. It might additionally fulfill a candy tooth with its pure sugars.

Watermelon additionally incorporates antioxidants. These substances can assist take away molecules often known as free radicals, or reactive species, from the physique. The physique produces free radicals throughout pure processes, comparable to metabolism. They will additionally develop by way of smoking, air air pollution, stress, and different environmental pressures.

If too many free radicals keep within the physique, oxidative stress can happen. This can lead to cell injury and will result in a variety of illnesses, comparable to most cancers and coronary heart illness.

The physique can take away some free radicals naturally, however dietary antioxidants help this course of.

Beneath are among the methods antioxidants and different vitamins in watermelon could assist shield an individual’s well being.

What different meals present antioxidants? Click on right here to seek out out.

Bronchial asthma prevention

Some consultants consider that free radicals contribute to the event of bronchial asthma. The presence of sure antioxidants within the lungs, together with vitamin C, could cut back the danger of getting bronchial asthma.

Research haven’t confirmed that taking vitamin C dietary supplements will help stop bronchial asthma, however a eating regimen that’s wealthy in vitamin C could supply some safety.

A cup of watermelon balls weighing round 154 grams (g) gives 12.5 milligrams (mg) of vitamin C, or between 14% and 16% of an individual’s day by day wants.

What varieties of train can folks do if they’ve bronchial asthma? Discover out right here.

Blood stress

In a 2012 research, researchers discovered that watermelon extract decreased blood stress in and across the ankles of middle-aged folks with weight problems and early hypertension. The authors recommended that L-citrulline and L-arginine — two of the antioxidants in watermelon — could enhance the operate of the arteries.

Lycopene — one other antioxidant in watermelon — could assist shield towards coronary heart illness. A 2017 evaluate recommended that it’d do that by lowering irritation linked with high-density lipoprotein (HDL) or “good” ldl cholesterol.

Phytosterols are plant compounds which will assist handle low-density lipoprotein (LDL) or “dangerous” ldl cholesterol. Some pointers advocate consuming 2 grams (g) of phytosterols every day. 154 g of watermelon balls gives a small quantity, at 3.08 mg.

Decreasing LDL ldl cholesterol could assist stop hypertension and heart problems (CVD), however the exact affect of phytosterols on CVD stays unclear.

Which meals will help decrease blood stress? Discover out right here.

Most cancers

The Nationwide Most cancers Institute (NCI) word that free radicals can play a job within the growth of some varieties of most cancers. The oxidative stress they trigger can lead to DNA cell injury.

Dietary antioxidants in watermelon, comparable to vitamin C, could assist stop most cancers by combatting free radicals.

Some research have additionally linked lycopene consumption with a decrease threat of prostate most cancers.

Click on right here to study extra in regards to the hyperlinks between most cancers and eating regimen.

Digestion and regularity

Watermelon has excessive water content material and likewise gives some fiber. These vitamins assist promote a wholesome intestine by stopping constipation and selling regularity of bowel actions.

Hydration

Watermelon is round 90% water and likewise gives electrolytes, comparable to potassium. This makes it a healthful selection of snack throughout the sizzling summer time months.

Individuals can eat watermelon contemporary, as juice, or frozen in slices for a tasty chilly Popsicle-style snack.

Water is crucial for well being. Study extra right here about why we’d like it.

Mind and nervous system

Choline is one other antioxidant that happens in watermelon.

It contributes to the next capabilities and actions:

  • muscle motion
  • studying and reminiscence
  • sustaining the construction of cell membranes
  • the transmission of nerve impulses
  • early mind growth

One idea means that choline could assist gradual the development of dementia in Alzheimer’s illness, however there’s not sufficient proof to verify this.

What’s a brain-boosting eating regimen? Discover out right here.

Muscle soreness

Watermelon and watermelon juice could cut back muscle soreness and enhance restoration time following train in athletes.

In a 2017 research, athletes drank both half a liter of both a placebo or watermelon juice with added L-citrulline, 2 hours earlier than working a half marathon race. Those that consumed the watermelon drink reported much less muscle soreness 24–72 hours after the race.

It’s unclear whether or not consuming watermelon juice with out added L-citrulline would have the identical impact.

Individuals with fibromyalgia expertise power ache. How can eating regimen assist?

Pores and skin

Watermelon incorporates vitamin C, which the physique wants to provide collagen. Collagen is crucial for cell construction and immune operate. Vitamin C additionally promotes wound therapeutic.

Research recommend that vitamin C could assist promote wholesome pores and skin, together with lowering the danger of age-related injury.

Uncover some recommendations on different skin-friendly meals.

Metabolic syndrome

In 2019, researchers revealed findings indicating that watermelon could enhance options of metabolic syndrome, together with weight problems and cardiovascular measures. Within the research, 33 folks with chubby or weight problems consumed both 2 cups of watermelon or low-fat cookies every day for 4 weeks.

The individuals who ate watermelon reported feeling much less hungry and extra happy for longer than those that ate the cookies.

As well as, after 4 weeks, those that ate watermelon had:

  • larger ranges of antioxidants of their blood
  • decrease physique weight and physique mass index (BMI)
  • decrease systolic blood stress
  • improved waist-to-hip ratio

Those that ate the cookies had larger ranges of oxidative stress than the watermelon group. Their blood stress and physique fats additionally elevated.

The outcomes recommend that watermelon could also be a good selection of snack for folks with weight problems and metabolic syndrome.

Can folks with diabetes eat watermelon? Discover out right here.

Diuretic properties

Some folks use diuretic medication to assist their physique take away extra water and salt. This may be helpful for folks with kidney issues, hypertension, and different situations.

A 2014 mouse research concluded that watermelon’s diuretic motion is perhaps as efficient as that of furosemide, which is a widely known diuretic. This might make it a pure choice for folks with extra fluid. By no means cease taking a prescription diuretic with out speaking to your healthcare supplier.

What different pure diuretics are there? Discover out right here.

When shopping for a watermelon, folks ought to search for one that’s agency, heavy, and symmetrical with out gentle spots or bruising.

Tapping the surface may give a clue as to the feel of the fruit inside. Hear for a lightweight and virtually hole sounding thud. This means the water and fruit contained is unbroken and has a secure construction.

Serving suggestions

Ideas for serving watermelon embody:

Juice: Place diced watermelon and some ice cubes in a blender for a chilly, refreshing, electrolyte drink that’s excellent for rehydrating after train or a day within the solar.

Salad: Add watermelon, mint, and contemporary mozzarella to a mattress of spinach leaves for a tasty and healthful salad. Drizzle with balsamic dressing.

Smoothies: Make a watermelon smoothie or mix with orange juice for additional tang. Keep in mind that juicing breaks down the fiber, making the sugar simpler to soak up. Individuals with diabetes ought to contemplate consuming contemporary, entire watermelon relatively than ingesting juice.

Roasted seeds: Roast the watermelon seeds in an oven for 15 – 20 minutes to make a tasty snack. One ounce (28.5 g) of seeds can present round 8 g of protein, or 14% – 17% of an individual’s day by day protein wants.

Individuals ought to examine the packaging of premade juices and candies, as these could have added sugar and might not be as healthful. Consuming watermelon entire is probably the most healthful choice.

Cantaloupe is one other fashionable sort of melon. Discover out extra.