Don’t you feel relaxed when you take a slice of watermelon on a hot day? Watermelon with sweet and juicy flesh provides instant refreshment and gives a tantalizing taste especially when the temperature is extremely high.
Do you know that this juicy fruit can magically work on your health? Besides its refreshing taste and sweet flavor, there are many health-related benefits of watermelon. It holds lots of vital vitamins and minerals along with antioxidants. It benefits your heart health and works for digestion. Not only this, it also enhances the glow of your skin. Furthermore, it has a high water content level and low calorie quotient.
In this article, we are going to discuss the various benefits of watermelon and why you should add it to your diet.
Table of Contents
Nutritional Value of Watermelon
Besides being delicious, watermelon has an outstanding nutritional value that can enhance your healthy diet. Let’s check out the nutritional facts of a common serving of watermelon, about one cup of diced pieces (roughly 150 grams):
- Calories: 46 calories
- Water Content: 92%
- Vitamin C: 21% of the daily recommended intake
- Vitamin A: 18% of the daily recommended intake
- Potassium: 170 milligrams
- Magnesium: 15 milligrams
- Vitamin B6: 4% of the daily recommended intake
- Fiber: 0.6 grams
So, watermelon is a nutritious food that enhances the immunity system, and cardiac health and helps post-workout recovery. Its low-calorie quotient is beneficial for those who are on a diet.
Watermelon Benefits
Following are some of the potential benefits of watermelon:
1. Improves heart health
Did you know watermelon can boost your heart health? It contains lycopene, a powerful antioxidant. Lycopene helps reduce inflammation and oxidative stress that can damage your heart. Watermelon aids in keeping your blood pressure under control as it packs loads of potassium. Watermelon has amino acids like Citrulline that may increase blood flow by widening your arteries, reducing artery blockage, and enhancing your overall cardiac function.
As watermelon helps maintain good hydration levels, it helps in improving blood volume and decreases stress on your heart. The antioxidants in watermelon may help against inflammatory stimuli further adding to your cardiac well-being. You can consume watermelon whole as a snack or make its juice to enjoy it during summer.
2. Helps stay hydrated
If you want to prevent dehydration without drinking water, watermelon can be just the right fit for you. It is made up of about 92% water and eating it helps keep you hydrated, especially on hot days. Staying hydrated during summer keeps your body cool and comfortable. Did you know that watermelon also contains electrolytes?
Electrolytes, such as sodium and potassium, help balance fluids in your body. Luckily, watermelon has loads of potassium to keep your energy levels high. Hence, watermelon prevents dehydration and gives you energy to power through the day. While watermelon is not a substitute for water, It is a delicious way to get the fluids you need.
3. Aids in weight loss
Thanks to its high water content, watermelon can keep you full longer and has few calories. A cup of watermelon (150 grams) contains only 46 calories, making it a great low-calorie snack option. It can curb your sweet craving by satisfying your sweet tooth without adding too many extra calories. Swapping cookies or other calorie-dense food with watermelon can help you achieve your weight loss goals.
Moreover, it is low in sodium and cholesterol, which can further help you maintain a healthy weight. Although eating watermelon can lead to reduced calorie intake, adding other ingredients to it like sugar or salt may not have the same effect.
4. Boosts immunity
Watermelon is a good source of Vitamin C. It helps build immunity and fights bacteria and infection, keeping you away from disease. Watermelon also contains Vitamin A, another vital nutrient that helps prevent diseases by enhancing your immune system. Its hydrating properties also help improve your immune response and increase immunity.
5. Beneficial for bone health
Are you suffering from weak bones? Watermelon can help as it is sufficient in potassium. Potassium helps improve bone mineral density by neutralizing the acid in your body. It lowers bone loss and can improve bone health in the long run. It also reduces inflammation, which can benefit your joints and prevent bone diseases, such as osteoporosis.
6. Gentle on the stomach
Watermelon contains lots of water and some amount of fiber, a combination that can help bulk up your stool and regulate bowel movements. It is also light on your stomach and easy to digest. Moreover, its anti-inflammatory properties help reduce inflammation in the gut. It also reduces inflammation in the gut and can enhance your gut health.
7. Good for your eyes
Watermelon is rich in vitamins A and E, both crucial nutrients for optimal eye health. Vitamin A helps protect the surface of your eyes and reduces the risk of certain eye diseases. As watermelons are loaded with lycopene and other useful antioxidants, eating them can delay or prevent age-related macular degeneration that usually occurs in old age.
Moreover, these antioxidants can also reduce the risk of cataracts. They may also protect your eyes from inflammation and the issues it causes. The ingredients in watermelon can also contribute to keeping your eyes healthy and preventing vision loss.
8. Reduces cancer risk
You know watermelon is a cancer-fighting food, right? It contains powerful antioxidants like lycopene that help neutralize cancer-causing harmful free radicals in your body. The antioxidants in this yummy fruit protect your cells from damage which reduces your risk of developing cancer.
Watermelon also has other amazing compounds like cucurbitacin E and citrulline. Some studies suggest that these compounds have anti-cancerous activities and can halt the growth of cancer cells. It can be primarily useful in lessening the risk of prostate and digestive cancers.
9. Lowers muscle tension
Muscle soreness can occur after doing a workout or other manual work. It can also happen due to stress. Watermelon also helps alleviate muscle tension or soreness because of its amazing nutritional profile. You can drink watermelon juice during your workout, which can replenish the loss of electrolytes from your body. You can also eat watermelon post-workout to feel better and energetic. Watermelon also helps regulate your blood flow and improve circulation, which can prevent muscle cramps.
10. Enhances skin health
Do you want to boost your skin health? Add watermelon to your diet. Watermelon possesses a supple amount of Vitamin C, which is almost 21% of the total recommended value. It helps produce collagen, a vital protein found in your bones, tendons, skin, and connective tissue. It gives your skin elasticity.
As your age increases, your body stops making collagen, and eating collagen-boosting foods can give you youthful skin. Additionally, it also contains Vitamin A, which restores your skin cells and prevents dry and flaky skin. While eating watermelon is a fantastic way to reap its benefits, you can also make a homemade watermelon mask to give your skin a refreshing glow.
Are Watermelon Seeds Safe To Eat?
Though you may have heard otherwise, watermelon seeds are actually safe to eat. In fact, watermelon seeds can also be beneficial for your health. Watermelon seeds contain zinc, iron, magnesium, and healthy fats, which can be beneficial for your health. They can also reduce the risk of disease by protecting your body from free radicals. You can add them to your salads to add crunch to your food. You can also roast them to get a crispy texture.
Conclusion
A summer favorite, watermelon is a delicious fruit with many health advantages. Watermelon is rich in essential nutrients like Vitamin C, Vitamin A, potassium, and magnesium. The strong nutritional profile of water helps prevent dehydration, improve immunity, and enhance heart health.
It has numerous antioxidants, aids in reducing inflammation, mitigating oxidative stress, and lowering the risk of chronic diseases, including certain cancers. The antioxidant lycopene is abundantly found in watermelon, which can improve your health.
Furthermore, watermelon can replenish the loss of electrolytes after sweating and provide you with energy after a long, hot day. With only 46 calories per cup, watermelon serves as a satisfying yet low-calorie snack, supporting weight management and digestive health while being gentle on the stomach. Additionally, its anti-inflammatory properties help improve gut health. Water and fiber in watermelon also help in improving digestion.
Watermelon also contains large amounts of Vitamin A and Vitamin E content promoting skin health and delaying age-related macular degeneration and other eye issues. Its is also high in potassium which makes it beneficial for your bone health, improving your bone mineral density and reducing the risk of osteoporosis.
While many people may think that watermelon seeds can be harmful, they are safe to eat. They offer a rich source of additional nutrients, such as zinc, iron, magnesium, and healthy fats, further improving overall health. You can eat watermelon as a snack or you can drink watermelon juice to get its benefits. Eating watermelon as a mid-day snack can give you an energy boost and provide you with long-term advantages.
Watermelon is a tasty way of improving your health, but only watermelon is not responsible for enhancing your health. It is necessary to eat it as a part of a well-balanced diet and get nutrients from other foods that are not present in watermelon. Nonetheless, watermelon is delicious summer fruit and adding it to your diet can provide you with a bunch of benefits.
