Watermelon (Citrullus lanatus) can be a delicious, healthy fruit. It is rich in nutrients, low calories, and free from fat. Watermelon can be good for your health if consumed in moderate amounts. According to Healthline, you can eat the whole watermelon, including the seeds.
According to Healthline, a watermelon contains approximately 92% water. Every juicy bite contains significant amounts of vitamin A, vitamin B6 & vitamin C, as well as lots of lycopene and antioxid a-nts. Even watermelon has a small amount of potassium
Angela Lemond, a Texas-based registered nutritionist and spokesperson for Academy of Nutrition and Dietetics, stated that foods high in antioxidants and essential amino acids will help your body function optimally. "Amino acid is the building block of protein and protein is essential for almost every bodily function."
Related: How much water should you drink?
Watermelon health benefits
Watermelon has the highest levels of lycopene of any fresh fruit. Lycopene, a phytonutrient is a naturally occurring component in fruits and vegetables that triggers healthy reactions. It is also the pigment that gives watermelons and tomatoes their color. The U.S. Department of Agriculture states that a cup of watermelon has approximately 9 to 13 mgs of lycopene, which is 40% more than the amount found in raw tomatoes.
Watermelon nutrition information Total Fat: 0g (0%) Total Carbohydrate 21g (7%) Sugars 20g Cholesterol 0mg (0%) Potassium 270mg (8%) Protein: 1g Vitamin B: (30%) Vitamin D: (25%) Vitamin C: (25% Calcium: (2%) Iron : (4%)
Lycopene has been shown to be beneficial for heart, bone and prostate health. Victoria Jarzabkowski (a nutritionist at the Fitness Institute of Texas at The University of Texas at Austin) says that lycopene is also an antioxidant believed to have anti-inflammatory effects.
You should let your watermelon fully mature to maximize your intake of lycopene. The higher the concentrations of lycopene, the redder the watermelon. As the watermelon matures, so does beta-carotene. "Beta Carotene is an antioxidant that's found in red-orange vegetables and fruits. Lemond said that it helps with immunity, skin and eye health, as well as the prevention of cancer.
The Journal of Food Composition and Analysis published a 2011 study that examined five types of watermelon at different stages of ripening. It found that watermelon with predominantly white flesh had almost zero beta-carotene. The fruit is a great source of this phytonutrient once it has turned red.
But that doesn't necessarily mean the red ones are the best. "All parts are good in watermelon. Jarzabkowski said that there are many nutrients in the watermelon. According to a 2005 study published in the Journal of Chromatography, the white flesh closest the rind contains more of the amino acids citrulline than that of the flesh.
Citrulline, an important amino acid, can be converted to the amino acids arginine and citrulline. According to Texas A&M University research, these amino acids increase blood flow which can lead to improved circulation and cardiovascular health.
Recent research has also shown that watermelon seed are extremely nutritious, especially when they are shelled and sprouted. According to the International Journal of Nutrition and Food Sciences, they are rich in good fats, protein, magnesium, vitamin B, and other nutrients.
Anti-inflammatory and heart health benefits
The risk of developing heart disease can be reduced by drinking watermelon. (Image credit to Elin Enger via Getty Images.
Purdue University's study found that watermelon contains high levels of lycopene, which is very effective in protecting cells from damage. It may also lower your risk of developing heart disease. According to a study published in American Journal of Hypertension, watermelon extracts were found to lower hypertension in obese adults.
Older women may find watermelon especially beneficial. Menopause published a study that found postmenopausal women (a group with increased aortic stiffness) who used watermelon extract for six week had lower blood pressure and stiffness than those who didn't take it. Citrulline and arginaine were cited as the reasons for the results.
Arginine may improve blood flow and reduce excess fat accumulation.
Jarzabkowski stated that watermelon's lycopene makes it an anti-inflammatory food. Lycopene acts as an antioxidant and an inhibitor of inflammatory processes. According to an article in Shock medical journal, watermelon also contains choline which helps reduce chronic inflammation.
Not only is it good for arthritis sufferers, but also anyone who wants to reduce inflammation. Jarzabkowski explained that cellular damage is a sign of being sick. This can be caused by stress, smoking and pollution. The body then becomes inflamed. It's known as'systemic inflammation'. Anti-inflammatory foods are a great way to improve overall immunity and general health.
Additional benefits and prevention of cancer
Lemond stated that watermelons are great for overall hydration. They say that we can get 20-30% of our fluids through our diet alone. Foods like these are a great way to do this. Their juice is also full of electrolytes. This can help to prevent heatstroke.
Watermelon also has fiber which promotes healthy digestion and keeps you regular.
A cup of watermelon provides nearly one-quarter the recommended daily intake of Vitamin A. According to the Cleveland Clinic, Vitamin A is good for your skin and hair. It also promotes healthy growth of collagen and elastin cells. Vitamin C promotes healthy collagen growth, which is another benefit.
Watermelon may, like other fruits and vegetables in lowering the risk of developing cancer by their antioxidant properties. According to the National Cancer Institute, Lycopene has been shown to reduce prostate cancer cell proliferation.
Watermelon-loving athletes have a lucky find: watermelon juice can be consumed before intense training to reduce muscle soreness and heart beat, according to a 2013 Journal of Agricultural and Food Chemistry study. Watermelon's amino acid citrulline (and arginine) help to improve circulation.
According to a 2015 study in the Journal of Applied Physiology, watermelon's citrulline may help increase athletic performance. Citrulline supplementation was shown to increase power production during high-intensity activities like sprinting and cycling.
What happens to watermelon if you consume too many?
Watermelon side effects should not be a problem if consumed in small quantities. You may have side effects if you consume too many watermelon daily.
According to the American Cancer Society, more than 30mg of lycopene per day could cause nausea, diarrhea and bloating.
Patients with severe hyperkalemia (or too much potassium) should limit their intake to one cup of watermelon per day. This is because it contains less than 140mg of potassium. The National Institutes of Health states that hyperkalemia can cause irregular heartbeats, other cardiovascular problems, and reduced muscle control.
Water-dense foods such as watermelon may be tempting to those trying to lose weight. However, Lemond warns against overeating. Lemond stated that eating more fruits and vegetables naturally decreases overall calories (energy). We know that higher intakes of vegetables and fruits are associated with healthier body weights. But, watermelon is not the best option. You'll lose weight but it will be mostly muscle.
Jarzabkowski warns watermelon fans to watch their sugar intake. "Watermelon's sugar naturally occurs, but [watermelon] still has a high sugar content."
Lemond stated, "My suggestion is to always vary your selections." Lemond said watermelon is great for hydrating and should be kept in with other plant foods. Variety is key.
Watermelon seeds are not required
Triploloid watermelon seeds are three-chromosome triploids. These watermelons are sterile, and cannot produce seeds due to their unusual number of chromosomes. The male pollen for a watermelon contains 22 chromosomes in each cell. A female watermelon flower has 44. The 33 chromosomes are found in the small, white, seed-covered fruit when it matures.
Additional resources
This article is intended to be informative only. It is not meant as a source of medical advice.
