Watermelon: 19 Nutrition Facts And Health Benefits

1. Watermelon is good for heart health.

Studies have shown that eating a slice of watermelon a day can help prevent the build-up of bad cholesterol in your body, which can help prevent heart disease. Regular consumption of watermelon reduces the accumulation of fat within the blood vessels.

These properties may be due to citrulline, a chemical found in this fruit. Studies have shown that citrulline may have beneficial effects on atherosclerosis. Citrulline has also been found to reduce arteriosclerosis in postmenopausal women.

2. Watermelon helps treat inflammation.

Another important compound found in watermelon is lycopene, which has great benefits. In an American study, lycopene was found to have anti-inflammatory properties.

Among the various carotenoids, lycopene is considered an excellent nutrient. The effects of lycopene on inflammation are known to be far superior to those of beta-carotene.

3. Watermelon helps you stay hydrated.

Wondering what percentage of watermelon is water? Watermelon is 90% water, which makes it one of the best sources of moisture. Watermelon is much better than alcohol or caffeine because it is a diuretic. This fruit increases urination without stressing the kidneys.

4. Watermelon helps prevent cancer.

One study found that the lycopene in watermelon reduces the risk of cancer. Lycopene is the pigment that gives watermelon its characteristic red color and, being a powerful antioxidant, prevents the development of certain cancers.

Watermelon is rich in lycopene, which fights free radicals and prevents many types of cancer. One study found that lycopene was particularly protective against prostate cancer cells.

5. Watermelon helps relieve muscle aches.

One of the many benefits of watermelon is that it contains electrolytes and the amino acid citrulline, which can help relieve muscle pain. An Iranian study found that the citrulline in watermelon can help reduce muscle fatigue.

Citrulline has been found to relieve muscle pain by speeding up the lactic acid removal process. Eating watermelon can bring more oxygen to your muscles. This means helping your muscles recover faster.

6. Watermelon helps digestion.

Watermelon contains a large amount of water, which can help with digestion. This fruit also contains fiber, which promotes digestion and prevents constipation.

7. Watermelon is good for pregnant women.

Watermelon relieves heartburn, a common symptom during pregnancy. It can also help relieve morning sickness. The minerals in this fruit can also help prevent muscle cramps.

8. Watermelon is good for preventing macular degeneration.

Watermelon is an excellent source of lycopene, which has been shown to reduce the risk of degenerative macular disease.

One study suggested lycopene as a potential treatment for eye diseases such as macular degeneration. (More research is needed in this regard.)

Antioxidants are essential for eye health as they provide protection against free radicals. Free radicals impair eye function and, in severe cases, can even lead to blindness. Lycopene, a powerful antioxidant, prevents this condition.

9. Watermelon is effective in preventing asthma.

Lycopene, one of the main antioxidants, helps the body respond to cold. These antioxidants have been shown to reduce asthma relapses in children.

A study of 17 adults with asthma found that lycopene may be effective in treating these conditions.

Adequate intake of lycopene and vitamin A can reportedly benefit people with asthma.

10. Watermelon is good for controlling blood pressure.

Watermelon is a rich natural source of citrulline. According to one study, citrulline is closely related to arginine, an essential amino acid for maintaining healthy blood pressure.

People who consumed watermelon also showed an increase in arginine levels, which was likely converted to citrulline.

Watermelon is also a good source of potassium, which is known to lower high blood pressure. Potassium is an electrolyte that regulates blood pressure during physical exertion.

11. Watermelon improves the health of the skin and hair.

Watermelon is a good source of vitamin C, an essential nutrient for collagen synthesis. Collagen has the properties to keep the skin smooth and strengthen the hair.

German studies show that lycopene and beta-carotene can protect the skin from sunburn. Beta-carotene is also known to prevent certain skin conditions such as psoriasis and vitiligo.

The vitamin A in watermelon is another important nutrient that contributes to healthy skin. Repairs and creates new skin cells.

12. Watermelon helps improve bone health.

One of the many benefits of vitamin C is that it helps with bone and wound healing. A study in Switzerland found that lycopene can prevent osteoporosis and fractures.

Also, the vitamin A in watermelon has been linked to bone growth.

13. Watermelon can help you lose weight.

One of the health benefits of watermelon is that it helps you lose weight in a healthy way. Due to its high water content, it can fill you up with fewer calories. Water speeds up your metabolism and removes toxins and fats, which can eventually contribute to weight loss.

Watermelon has less than 1 gram of fat and is cholesterol free. It also contains a significant amount of fiber, which makes it an excellent food for weight loss.

14. Watermelon helps boost immunity.

Watermelon, rich in vitamin C, strengthens the body’s immune system. This fruit also contains vitamin B6, which helps the immune system produce antibodies. Watermelon also contains vitamin A, which regulates the immune system and protects against infection.

15. Watermelon is good for sexual health.

The amino acid citrulline in watermelon relaxes and dilates blood vessels, which can help treat erectile dysfunction. Citrulline is converted to arginine, a precursor to nitric oxide, which helps to dilate blood vessels.

An Italian study found that citrulline supplements improved erectile hardness in men with mild erectile dysfunction.

Watermelon can also act as a natural Viagra. The phytonutrients in watermelon react with the body to cause this reaction.

16. Watermelon prevents cell damage.

Lycopene-rich watermelon protects cells from cell damage. Lycopene fights free radicals and prevents cell damage.

17. Watermelon is excellent for preventing heat stroke.

Due to its high water content, watermelon is known to prevent high fever.

Watermelon is one of the few fruits that dissipates heat and quenches irritability and thirst.

18. Watermelon is good for gum health.

The vitamin C in watermelon keeps the capillaries and gums healthy. Vitamin C deficiency can cause bleeding gums and gingivitis (inflammation of the gums), and watermelon can help prevent these conditions.

Also, the vitamin C in watermelon can kill bacteria in your mouth that can lead to gum infections.

19. Watermelon is excellent for increasing energy levels.

Watermelon is a good source of vitamin B, which is responsible for the body’s energy production. Because this fruit is low in calories and high in energy, it helps you stay active throughout the day.

Another property of watermelon is potassium. Potassium has an electrolyte effect that relieves fatigue.

Watermelon nutrients per 100g

  • Calories: 30 Kcal
  • Fat: 0.2 g
  • Saturated fat: 0 g
  • Cholesterol: 0 mg
  • Sodium: 1 mg
  • Potassium: 112 mg
  • Carbohydrates: 8 g
  • Dietary fiber: 0.4 g
  • Sugar: 6 g
  • Proteins: 0.6 g
  • Vitamin C: 8.1 mg
  • Calcium: 7 mg
  • Iron: 0.2 mg
  • Magnesium: 10 mg

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