20 health benefits of watermelon

And if you can't wait to slice into this summertime staple, pat yourself on the back for partaking in a super nutritious seasonal tradition .css-1me6ynq{-webkit-text-decoration:underline;text-decoration:underline;text-decoration-thickness:0.0625rem;text-decoration-color:#125C68;text-underline-offset:0.25rem;color:#125C68;-webkit-transition:all 0.3s ease-in-out;transition:all 0.3s ease-in-out;}.css-1me6ynq:hover{color:#595959;text-decoration-color:#595959;}new research says that watermelon eaters tend to have a higher quality diet featuring more fiber, magnesium, potassium, vitamin A and other antioxidants, plus lower in added sugars and saturated fat than watermelon non-connoisseurs, says Dawn Jackson Blatner, RDN. Keeps. Most people stick to the sweet and juicy red or pink flesh, but the rind and seeds are edible, too, and they offer their own health benefits, Blatner says. Theyre actually full of nutrients! When choosing a watermelon, look for one that is firm, symmetrical and heavy for its size. Research on watermelon juice (or citrulline) and exercise performance gives mixed results. Potassium is helpful in lowering blood pressure and is important for nerve function as well. Watermelon, raw. Vitamin A produced by the beta-carotene in watermelon helps repair skin cells, preventing dry skin and flaking. This nutrient is one of the keys to keeping your eyes healthy. Studies show it may help curb your risk of cancer and diabetes as part of a healthy lifestyle. National Watermelon Promotion Board, Watermelon in Lycopene Leader, Watermelon Benefits, Cancer Risk, Health 101, The Myth About Swallowing Watermelon Seeds, Frequently Asked Questions, Sweet Watermelon Pizza, Use Watermelon to Reinvigorate Winter Skin., Journal of Fruit Science: Change of lycopene contents during fruit development of different ploidy watermelon., Journal of the Science of Food and Agriculture: Lycopene content differs among red-fleshed watermelon cultivars., EXCLI Journal: Watermelon lycopene and allied health claims., Annual Review of Food Science and Technology: An Update on the Health Effects of Tomato Lycopene., Molecular Biotechnology: Carotenoids and Flavonoids Contribute to Nutritional Protection against Skin Damage from Sunlight., Arthritis Foundation: Choosing the Freshest Fruit to Fight Inflammation, Best Fruits for Arthritis., Mayo Clinic: Water: How Much Should You Drink Every Day?, Produce for Better Health Foundation: Insiders Viewpoint: Watermelon: The Secret to Finding the Ripest Melon on the Shelf., Cleveland Clinic: Satisfy Your Sweet Tooth with Antioxidant-Rich Watermelon, Choose a Perfectly Ripe Watermelon Heres How., International Journal of Current Microbiology and Applied Sciences: Phytochemicals in Obesity Control., Harvard Health Publishing/Harvard Medical School: The lowdown on glycemic index and glycemic load, Glycemic index for 60+ foods., American Chemical Society: Watermelon juice relives post-exercise muscle soreness., Journal of Agricultural and Food Chemistry: Consumption of Watermelon Juice Enriched in l-Citrulline and Pomegranate Ellagitannins Enhanced Metabolism during Physical Exercise., The American Journal of Clinical Nutrition: Dietary -cryptoxanthin and inflammatory polyarthritis: results from a population-based prospective study., International Journal of Research in Pharmaceutical and Biomedical Sciences: Medicinal Values on Citrullus lanatus (Watermelon): Pharmacological Review., Crohns & Colitis Foundation of America: Diet, Nutrition and Inflammatory Bowel Disease., UT Southwestern Medical Center: Beat the heat with heart-healthy cantaloupe, honeydew and watermelon., American Institute for Cancer Research: AICR HealthTalk (Q&A: Ive heard that watermelon is a good source of lycopene. It also makes your skin look soft and supple. Did you know watermelon has more lycopene than any other fresh fruit or vegetable? Symptoms include itchy mouth and throat, as well as swelling of the lips, mouth, tongue, throat, and/or ears (39). 20 Tasty Fruits with Health Benefits Allergy to watermelons is rare but does exist. Watermelon is composed of more than 90% water. A 2019 study of 33 people who were considered overweight or had obesity showed that those who ate watermelon instead of low-fat cookies daily for four weeks reported lower hunger and less desire to eat. Sorokina M, McCaffrey KS, Deaton EE, et al. Diabetes and Watermelon: Is It Safe to Eat? - Healthline This species is among the most important vegetable crops grown and consumed throughout the world, with over 100 million tons in annual global production. Records and Transcripts 2023 Healthline Media LLC. Few summer treats are as delightful or as healthy as watermelon. The 10 health benefits of eating watermelon include protection against heart disease, improved hydration, provides antioxidants, and other benefits. Even watermelon seeds have benefits, with magnesium, iron, healthy fats and zinc. And the riper, the better. It also contains FODMAPs, which cause digestive problems in some people. Lycopene is an antioxidant linked to decreased risk of cancer, heart disease and age-related eye disorders. Keeps the Heart Healthy Let's look at some amazing health benefits of eating watermelon: 2/7. This is likely thanks, in part, to its antioxidants, which help protect your body from stress and prevent or slow cell damage. Both citrulline and arginine play an important role in the synthesis of nitric oxide, which helps lower blood pressure by dilating and relaxing your blood vessels (13). Top 9 Health Benefits of Eating Watermelon This may help improve exercise performance and reduce muscle soreness after training. Its loaded with citrulline and lycopene, two powerful plant compounds linked to lower blood pressure, improved metabolic health, and decreased muscle soreness after exercise. Prevents cancer 5. One of the most popular fruits, apples are chock-full of nutrition. Watermelon is a good source of vitamin C and contains decent amounts of potassium, copper, vitamin B5, and vitamin A (from beta carotene). Its also high in potassium, a mineral that could cut down on cramps at the gym. The juice also helped lower their recovery heart rate. Pick a melon thats free of dents, nicks, and bruises. FODMAPs like fructose may cause unpleasant digestive symptoms, such as bloating, gas, stomach cramps, diarrhea, and constipation. Maintains Hydration . This fruit also contains FODMAPs, which may cause unpleasant digestive symptoms. Watermelon can be a great option if you are trying to maintain or achieve a healthy weight, and resist the temptation of higher-calorie sweet snacks. J Chromatogr A. She has also written for Chowhound, HealthiNation.com, Huffington Post and more. Keto Fruits: What Fruits to Eat and Avoid on the Keto Diet, Is Celery Good for You? Its soft, fleshy fruit is easy for even an inflamed gut to digest. Helps in Diabetes 6. Magnesium: 4% of the DV. All rights reserved. The watermelon compound lycopene may have benefits for your eyes. Watermelon seeds, which can be eaten raw or dried, contain 8g plant protein in just one ounce, says Blatner, and they're also rich in magnesium, which plays a key role in energy production, nerve function, and blood pressure regulation. This juicy melon may have several health benefits, including lower blood pressure, improved insulin sensitivity, and reduced muscle soreness. Cookies collect information about your preferences and your devices and are used to make the site work as you expect it to, to understand how you interact with the site, and to show advertisements that are targeted to your interests. Lycopene can play a role in protecting your skin from the sun, Derocha adds, making it less likely youll get a sunburn. All rights reserved. Watermelon is affordable and easy to prepare. 17 Verified Health Benefits of Yellow Watermelon High blood pressure is a major risk factor for chronic disease and premature death (25). A watermelon cleanse is a fad, like any other, and it will deprive your body of other nutrients it needs to function properly.. Watermelon could be a part of that equation, keeping you healthier, longer.. Citrulline, an amino acid found in watermelon, may improve exercise performance and reduce muscle soreness (24, 25). It's also a good way to pad your water intake, something that's important all the time but even more so during the hot, humid days of summer. It contains about 15% of your daily vitamin C, along with a wealth of other vitamins and minerals your body needs to optimal functioning, such as potassium and vitamins A and B6, Sollid says. While the watermelon wont stay crisp, you can thaw it to use in smoothies. So, watermelon is the best refreshing snack option during the hot summer season. This large round fruit has a green rind and bright red flesh. 2020;45(8):1093-1095. doi:10.1111/ced.14315. Bottom line: No matter when you dig in, watermelon is a nutritious fruit pick that's super hydrating and chock-full of vitamins, minerals and antioxidants. Watermelon is well tolerated by most people. Thereby, it prevents heart diseases and strokes. She is an avid CrossFitter and a passionate home cook who loves spending time with her big fit Greek family. Improve digestive function. Studies suggest that lycopene may help lower cholesterol and blood pressure. The watermelon diet is a low-calorie detox diet that claims to offer quick weight loss. Verywell Health's content is for informational and educational purposes only. Food Sci Nutr. 13 Top Health Benefits of Watermelon, According to Nutritionists, Stefani Sassos, M.S., R.D.N., C.S.O., C.D.N., NASM-CPT. Kirsty Begg/Stocksy United. Whats more, its sweet, delicious, and packed with water, making it excellent for maintaining good hydration. Vitamin C: Fact sheet for health professionals. One older study gave athletes plain watermelon juice, watermelon juice mixed with citrulline, or a control drink. That means its glycemic load (how quickly it enters your bloodstream and how much glucose it can produce) is a mere 5. 11 Top Watermelon Health Benefits That Nutritionists Say Are Backed by There's nothing like taking a bite of a piece of cool, sweet watermelon on a hot summer day. Watermelon seeds are often roasted to create a crispy, nutrient-rich snack. Eating too much fruit could introduce too much sugar to your diet, leading to blood sugar fluctuations, which can be risky for people with diabetes. At a glance, you might assume its mostly sugar and water. J Agric Food Chem. Nuture/Getty Images. Rinds are lower in sugarand higher in fiberthan the flesh of a watermelon, Meyer-Jax says, When eaten with the rest of the melon, it helps slow down sugar absorption in the gut and mellows the rise in blood sugar. Watermelon rinds also containL-citrulline, which may reduce blood pressure and boost athletic performance. Eating watermelon makes me feel carefree, like a kid again at a summer picnic enjoying the outdoors with the people I care most about, says Kris Sollid, MS, RD, senior director of nutrition communications at the International Food Information Council. Inflammation can cause swelling, pain, or flushed skin for those experiencing it. Watermelon Benefits: Top 10 Health Benefits Of Watermelon - LivLong Studies show that it may lower your risk of heart attacks. Diets high in olive oil have been linked to a number of health benefits, including lowering the risk of common health . Mon Weds 8:00a.m. Phone: 952-885-5416. and the fresh juice of watermelon is reported to have 16.94-20.23 mg Gallic acid equivalent (GAE)/100 mL of . Watermelon is also brimming with nutrients that support our overall eye health and may help prevent age-related vision disorders. 9 Surprising Health Benefits of Watermelon - eHealthzine Good For Diet Yellow watermelon is very good used by people who are on a diet program. You can roast the seeds in an oven for 15 - 20 minutes to make a tasty mid-day snack. Some side effects include: While watermelon allergy is rare, it can occur in people with pollen allergies, especially those allergic to ragweed or grass pollen. Olive Oil: Benefits, Nutrition, and Risks - Health This quality hemp has been grown with care and effectively transformed into CBD oil, which provides a natural means of promoting overall wellness. Carotenoderma caused by excessive watermelon and red grapefruit consumption. Sugar content in yellow watermelon is very safe for a diet program. 2023 Dotdash Media, Inc. All rights reserved, Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Vlachos D, Malisova S, Lindberg FA, Karaniki G. Glycemic Index (GI) or Glycemic Load (GL) and Dietary Interventions for Optimizing Postprandial Hyperglycemia in Patients with T2 Diabetes: A Review. 10 Best Women's Multivitamins for Every Age, 10 Foods That May Lead to Chronic Inflammation, Good Housekeeping's 2023 Best Snack Awards, 13 Foods That Can Help Lower Your Cholesterol, New Guidance on Sugar Substitutes and Weight Loss, 24 Ways to Ease Bloating and Get a "Flat" Stomach. Use it in smoothies or a summer slushie, in a salad or even on the grill. Heres an overview of some of the best health benefits of watermelon, according to nutritionists. Also, seedless melon tends to have more lycopene than those with seeds. It contains about 15% ofyour daily vitamin C needs, along with a wealth of other vitamins and minerals including potassium and vitamin A and B6, Sollid says. However, due to its fructose content, it is considered high in FODMAPs, or fermentable short-chain carbohydrates (3). Lycopene is a natural compound found in watermelon and other fruits and vegetables that has antioxidant properties. Watermelons generous dose of vitamin C (ascorbic acid) supports your immune system, which fights germs and infection. Juicy watermelon is 92% water, so its a simple way to help stay hydrated. Effects of citrulline supplementation on exercise performance in humans: A review of the current literature. Its indeed possible to eat too much ofanything, including watermelon, addsGrace Derocha, RDN, CDCES, national spokesperson for theAcademy of Nutrition and Dietetics. Heres some safety tips for your summer picnic. Published on June 20, 2023. . Lycopene works to protect your cells from damage, Sollid says, and research suggests that it may have blood pressure-lowering effects. Drinking enough water is important, but that's not the only thing you can do to stay hydrated. 1. Watermelon is the perfect sweet treat that is nutritious and tasty. Here are 11 impressive and evidence-based benefits of bananas. Clin Exp Dermatol. Meyer-Jax recommends eating watermelon sprinkled with a little salt after a workout or when youve been sweating for a long period of time. Lindsey Desoto is a registered dietitian with experience working with clients to improve their diet for health-related reasons. 10 mg of calcium. All the same, further human research is necessary. The citrulline in watermelon has potential antioxidant and vasodilation (widening of blood vessels) roles in our bodies. 20 Health Benefits of Watermelon 1. Rinds are lower in sugar and higher in fiber than the flesh of a watermelon, Meyer-Jax says, When eaten with the rest of the melon, it helps slow down sugar absorption in the gut and mellows the rise in blood sugar. They're technically edible raw, but since rinds can be a bit tough, consider enjoying them cooked in a stir fry or curry, pickled, or even juiced. Watermelon is technically available year-round, but don't miss out on its summery moment in the sun because that's when it's at its peak. It may also help reduce your risk of developing cancer. Sunday 12:00 p.m. to 8:00 p.m. Choosing watermelon over another sweet snack can help you feel full longer, Meyer-Jax explains. Tossed with olive oil and sea salt, they can be roasted for a tasty (and healthy) snack. Watermelon contains a variety of nutrients, including potassium, magnesium, and vitamins A and C. Its also relatively low in calories, containing just 46 per cup (152 grams) (5). Eating watermelon enhances the beauty. Since its low in calories and sugar,you can safely eat multiple servings of watermelon every daywithout second guessing any long-term dietary impact but Sollid says its best for your dietary health to try tovary the types of fruit you eat. The presence of Vitamin A and Vitamin C in watermelon is extremely beneficial for the health of the body and hair . The health benefits of watermelon are vast and may include the prevention of diseases and disorders, including kidney disorders, high blood pressure, diabetes, heart diseases, heat stroke, macular degeneration, and even impotence. 2022;14(23):5152. doi:10.3390/nu14235152, Gonzalez AM, Trexler ET. Participants also experienced weight loss, as well as improvements in the following risk factors for heart disease: Watermelon is a good source of vitamin C. Observational studies found that higher vitamin C may reduce the risk of cataracts (when the normally clear eye's lens becomes cloudy). Nutrition Watermelon is a staple at many summertime picnics and gatherings around the country. 13 Best Health Benefits of Watermelon - Natural Food Series Watermelon is believed to have first been domesticated over 4,000 years ago in Northeast Africa (1). Insulin resistance is the condition in which your cells become resistant to the effects of insulin. Prevents Kidney disorders 2. Here are 7 chia seed benefits, all backed by science. Some pigments help protect plants from the sun. Inflammation is a key driver of many chronic diseases. Fiber helps keep your bowels regular, while water moves waste through your digestive tract more efficiently (35, 36). Stefani (she/her) is a registered dietitian, a NASM-certified personal trainer and the director of the Good Housekeeping Institute Nutrition Lab, where she handles all nutrition-related content, testing and evaluation. Wash the outside of your melon before you slice into it. "During the summer months, you're more likely to find melons grown in the U.S.,which means it has less travel time and is fresher once it arrives in stores or at the farmers market, plus it's often less expensive and tastes even better," Blatner adds. Controls High blood pressure 4. National Institute of Diabetes and Digestive and Kidney Diseases. Carbs get a bad rap, but numerous healthy foods contain carbs. And even though watermelon is a healthy choice, it's still smart to avoid overloading on any type of food, including watermelon, adds Grace Derocha, RDN, CDCES, national spokesperson for the Academy of Nutrition and Dietetics. One cup of diced watermelon has only 46 calories and: Even more impressive, it has 170 milligrams of potassium, an essential mineral that supports nerve and muscle function, and the fluid balance in your body. A 1-cup serving of diced watermelon has the following nutrition profile in grams (g), milligrams (mg), micrograms (mcg), or percent of Daily Value (% DV): Watermelon is reasonably high in vitamin C, which acts as an antioxidant and supports immune health, wound healing, and healthy growth and development. It provides hydration and also essential nutrients, including vitamins, minerals, and antioxidants.. It is loaded with Lycopene, a powerful antioxidant that is good for your cardiovascular health. The nutrients in watermelon help support heart health, reduce muscle soreness, manage weight, aid digestion, and protect your skin. Just be sure to enjoy it in moderation. 2005 - 2023 WebMD LLC, an Internet Brands company. Treating Erectile Dysfunction (ED): Is Watermelon a Natural Viagra? more likely to find melons grown in the U.S, hydration is particularly important in the summertime, Journal of Agricultural and Food Chemistry, saw reduced muscle soreness for up to 24 hours, Centers for Disease Control and Prevention (CDC), Your Privacy Choices: Opt Out of Sale/Targeted Ads. American-Eurasian J Agric & Environ Sci. Watermelon seeds are relatively low in calories yet high in nutrients. This article details 10 benefits of chickpeas. Bear in mind that further human studies on watermelon specifically are needed. Here's a refreshing recipe for watermelon-cranberry agua fresca to help you enjoy the health benefits of watermelon today. Eating watermelon daily was associatedwith a decrease in subjects body weight, body mass index, blood pressure, and waist circumference. Vitamin C either when eaten or applied topically helps your body make collagen, a protein that keeps your skin supple and your hair strong (29, 30). Watermelon's high water content and small amount of fiber make it potentially beneficial for digestive health. Diet and nutrition. Here are 12 high carb foods that are incredibly healthy. Dietary supplements for improving nitric-oxide synthesis. They also contain folate, which can help your risk for cancer and depression. U.S. Department of Agriculture. Human studies show that fresh watermelon juice is effective at raising blood levels of both lycopene and beta carotene (24). Tuition Chronic inflammation can raise your risk for certain diseases, including cancer, andresearchshows that lycopene has the potential to reduce inflammation and keep cancer cells from growing, which reduces your risk for the diseases. Still, further studies are needed. Insufficient vitamin C intake may lead to impaired immunity and a higher risk of infections. This fruit has the capacity to prevent dehydration. It also helps in providing a cooling effect in your body. These compounds help combat free radicals, which are unstable molecules that may damage your cells if they accumulate in your body. Specifically, increasing your lycopene intake may reduce your risk for cancers of the digestive tract and prostate cancer. Cobalamin 0%. Nutrients. Eat Watermelon To Get These Amazing Health Benefits Citrulline, an amino acid in watermelon, is effective in reducing muscle soreness. In one small study, researchers found watermelon extract lowered ankle blood pressure in middle-aged adults with early hypertension (high blood pressure) and obesity. It has a sweet taste and may or may not have seeds, depending on the variety. She is also Good Housekeepings on-staff fitness and exercise expert. [4]. 9 g of sugar.