Introduction
Watermelon presents various health benefits, including hydration and important nutrients. Along with cantaloupe, honeydew, and cucumber, watermelons are a member of the Cucurbitaceous circle of relatives. There are five usual sorts of watermelon: seeded, seedless, mini, yellow, and orange.
This article looks at the extra information about the feasible health benefits and nutritional content of watermelon, a few guidelines for serving it, and who has to restrict it.https://www.health.com/nutrition/groceries/health-benefits-watermelon
Health Benefits
The water content of watermelon can help a person stay hydrated. Watermelon is around 90% water, which makes it useful for staying hydrated during the summer. It can also satisfy a candy tooth with its natural sugars. Watermelon additionally consists of antioxidants. These substances can help get rid of free radicals, or reactive species, from the body. The body produces free radicals at some stage through natural methods, together with metabolism. They can also develop through smoking, air pollutants, stress, and different environmental pressures.
Oxidative stress can occur if free radicals increase in the body. This can result in cellular harm and cause quite several diseases, including cancer and heart disease. The body can dispose of a few free radicals, obviously, but dietary antioxidants aid this procedure. Below are some of the ways antioxidants and different nutrients in watermelon may help shield someone’s fitness.
Asthma prevention
Some experts agree that free radicals contribute to the development of bronchial asthma. The presence of certain antioxidants in the lungs, including vitamin C, can also lessen the chance of having bronchial asthma. Studies have no longer confirmed that taking vitamin C supplements can help prevent bronchial asthma, but eating foods that are rich in vitamin C may provide some protection.
A cup of watermelon balls weighing around 154 grams (g) provides 12.5 milligrams (mg) of vitamin C, or between 14% and 16% of a person’s daily requirements. In a 2012 study, researchers found that watermelon extract reduced blood pressure in and around the ankles of middle-aged people with weight problems and early hypertension. The authors advised that L-citrulline and L-arginine—two of the antioxidants in watermelon—may additionally improve the condition of the arteries.
Lycopene is an antioxidant in watermelon and may help protect against heart disease. A 2017 overview cautioned that it’d do this by way of decreasing irritation connected with high-density lipoprotein (HDL) or good cholesterol.
Phytosterols are another plant compound that may help manipulate low-density lipoprotein (LDL) or bad cholesterol. Some researchers advocate eating 2 grams (g) of Phytosterols every day. 154 g of watermelon balls provide a small quantity, at 3.08 mg.
Reducing LDL cholesterol may additionally help to save you from high blood pressure and cardiovascular disease (CVD), but the appropriate impact of Phytosterols on CVD remains uncertain.
Watermelon cancer cure
The National Cancer Institute (NCI) observes that free radicals can play a role in the development of some kinds of cancer. The oxidative stress they cause can cause DNA cell damage. Dietary antioxidants in watermelon, consisting of vitamin C, may also help prevent most cancers by combating free radicals. Some studies have additionally related lycopene consumption to a decreased danger of prostate cancer.
Watermelon digestion aid
Watermelon has a high water content and additionally offers some fiber. These nutrients help to promote a healthy gut by preventing constipation and promoting regularity of bowel movements.
Watermelon Hydration drink
Watermelon is around 90% water and also offers electrolytes, together with potassium. This makes it a wholesome snack preference for the duration of the recent summer season months. People can devour watermelon clean, as juice, or frozen in slices for a delectable, bloodless Popsicle-fashion snack.
Brain health and nervous system
Choline is another antioxidant that takes place in watermelon.
It contributes to the subsequent features and sports:
- Muscle motion
- Mastering and reminiscence
- Maintaining the shape of mobile membranes
- The transmission of nerve impulses
- Early brain improvement
One principle shows that choline may assist in slowing the progression of dementia in Alzheimer’s disease, but there is not enough proof to verify this.
Muscle soreness
Watermelon and watermelon juice may additionally reduce muscle discomfort and enhance recovery time following a workout in athletes.
In a 2017 study, athletes drank half a liter of either a placebo or watermelon juice with L-citrulline 2 hours earlier than walking a half-marathon race. Those who consumed the watermelon drink suggested less muscle discomfort 24–72 hours after the race. It is uncertain whether or not ingesting watermelon juice without introducing L-citrulline could have the same effect.
Watermelon and skin health
Watermelon contains vitamin C, which the body needs to supply collagen. Collagen is crucial for cell shape and immune characteristics. Vitamin C also promotes wound recovery. Studies propose that diet C can also assist in getting healthy skin, which includes lowering the chance of age-related damage.https://fusionwords.com/unlock-radiant-skin-and-turn-back-the-clock-with-these-tips/
Metabolic syndrome
In 2019, researchers published findings indicating that watermelon can also enhance features of metabolic syndrome, together with weight problems and cardiovascular measures. In this study, 33 human beings with obesity or weight problems were fed either 2 cups of watermelon or low-fat cookies every day for 4 weeks.
Those who ate watermelon felt much less hungry and extra satisfied for longer than those who ate the cookies.
In addition, after 4 weeks, people who ate watermelon had:
- Better levels of antioxidants in their blood
- Decrease body weight and frame mass index (BMI).
- Decreased systolic blood pressure
- Progressed waist-to-hip ratio
Those who ate the watermelon had lower levels of oxidative stress than those who ate the cookies. Their blood pressure and body fat additionally increased. The effects suggest that watermelon may be an excellent snack for humans with weight problems and metabolic syndrome.
Watermelon diuretic effect
Some human beings use diuretic capsules to help their bodies remove excess water and salt. This can be useful for humans with kidney problems, high blood pressure, and other conditions.
A 2014 mouse study concluded that watermelon’s diuretic movement might be as effective as that of furosemide, a famous diuretic. This may make it an herbal choice for people with excess fluid. Never stop taking a prescription diuretic without talking to your healthcare provider.
Optimum nutrition watermelon
The health researchers indicate the amount of each nutrient in a cup of melon balls weighing around 154 g.
It additionally suggests how much an adult needs every nutrient, according to the 2020–2025 Dietary Guidelines for Americans. Requirements change as per the individual’s sex and age.
Nutrient Amount per 01 cup watermelon Daily requirement/Adult
Energy (calories) 46.2 1,800 -3,000
130 Carbohydrates (g) 11.6, including 9.6 g sugar
Fiber (g): 0.66
Calcium (milligrams [mg]): 10.8
Phosphorus (mg) 16.9 700
Magnesium (mg) 15.4 320–420
Potassium (mg) 172 400-700
Vitamin C (mg) 12.5 75–90
Folate (mcg, DFE) 4.6 400
Choline (mg) 6.3 425–550
(mcg) Vitamin A, RAE 43.1 699 – 901
Beta carotene (mcg): 467 No information
Lutein & zeaxanthin (mcg) 12.3 mcg No records
Lycopene (mcg) 6,980 No records
Phytosterols (mg) 3.08 No information
Watermelon additionally consists of some:
B vitamins, inclusive of thiamin, niacin, and riboflavin
Zinc, manganese, selenium, fluoride, and different crucial minerals
Tryptophan, leucine, lysine, arginine, and other antioxidants
How to pick a watermelon
When shopping for a watermelon, human beings have to search for one that is organized, heavy, and symmetrical without gentle spots or bruising. Tapping the outside can give a clue as to the feel of the internal fruit. Keep on listening for a light and almost hollow-sounding thud. This shows the water and fruit contained are intact and have a strong shape.
Watermelon serving ideas
Juice: Place diced watermelon and a few ice cubes in a blender for a cold, clean electrolyte drink. This is ideal for rehydrating after exercise or an afternoon in the sun.
Salad: Add watermelon, mint, and sparkling mozzarella to a mattress of spinach leaves for a tasty and healthy salad. Drizzle with a balsamic dressing.
Smoothies: Make a watermelon smoothie or integrate it with orange juice for added tang. Remember that juicing breaks down the fiber, making the sugar easier to soak up. People with diabetes need to remember to ingest clean, complete watermelon instead of consuming juice.
Roasted seeds: Roast the watermelon seeds in an oven for 15–20 minutes to make a delectable snack. One ounce (28.5 g) of seeds can provide around 8 g of protein, or 14%–17% of someone’s day-to-day protein desires.
People have to take a look at the packaging of premade juices and goodies, as those may additionally have added sugar and won’t be as healthy. Eating watermelon whole is the most healthy option.
Watermelon Health Risks
Moderate amounts of watermelon present no extreme health hazard for most people, but a few may additionally need to be taken care of.
Diabetes: Watermelon is a fruit with a natural sugar content. People with diabetes need to account for those carbs in their daily meal plan. It is better to eat watermelon whole in preference to juice, as juicing gets rid of the fiber, making the sugar less difficult for the body to take in. This may additionally increase the chance of a glucose spike. Remember to look at portion sizes, as with all fruit and juices.
Allergy: Some might also increase signs of a hypersensitive reaction, consisting of hives, swelling, and difficulty breathing after ingesting watermelon. If this occurs, the person should take the doctor’s advice, as it could often result in anaphylaxis, which is a life-threatening condition.https://www.medicalnewstoday.com/articles/266886
