Watermelon is a refreshing and delicious fruit that’s packed with many health benefits. It contains about 46 calories per cup, but is high in vitamin A, vitamin C and many healthy plant compounds.
Watermelon is a hydrating but low-calorie fruit that is rich in antioxidant, which is a source of minerals and vitamins that can help in preventing inflammation, preventing various illnesses and free radical damage.
Top Health Benefits of Watermelon:
1. Cancer Prevention
Some compounds which are present in watermelon, which includes lycopene and cucurbitacin E have been studied for their potential to prevent cancer. Although lycopene intake is associated to a lower risk of some types of cancer, the results are mixed. The strongest association seems to be between lycopene and cancers of the digestive system.
Lycopene helps in reducing cancer risk by lowering insulin-like growth factor or IGF, a protein that is involved in cell division. High IGF levels are associated with cancer.
Also, cucurbitacin E has been investigated for its ability to inhibit tumor growth.
2. Heart Health
Lypocene, a carotenoid present in abundance in watermelon, helps in improving cardiac functions. Beta carotene, which is known for its anti-aging and antioxidant properties, also keeps you young at heart and prevents age-related cardiac problems.
The roughage in water melon, its vitamin-C, potassium (potassium reduces your risk of heart attack) and carotenoids, helps in reducing cholesterol and keeps your heart safe from various health conditions.
3. Prevents Inflammation
Choline which is present in watermelon, is a very essential and versatile nutrient. This nutrient helps your body in learning, muscle movement and memory.
Also, choline helps to maintain the structure of cellular membranes, assists in the absorption of fat, helps in the transmission of nerve impulses and reduces chronic inflammation.
4. Prevents Kidney Stones
Studies have shown that potassium that is present in fruits such as watermelon is very helpful in washing out waste from the blood and cleaning toxins, thus helping to prevent kidney stones. When the blood is contaminated with too many toxins, deposition can build up in the kidneys. This can lead to a high concentration of uric acid in your blood and can potentially cause gout, kidney stones and other painful conditions.
Watermelon is also a natural diuretic, which means it helps to increase urine production that takes waste out of the body with it. While alcohol and caffeinated drinks also act as diuretics, they put stress on your kidneys while doing it, and watermelon does not.
5. Reduce Muscle Soreness
Watermelon juice and watermelon have been reported to reduce muscle soreness and improve recovery time following exercise in athletes. Researchers believe this is due to the amino acid L-citrulline that is present in watermelon.
You can read more about how watermelon helps in reducing muscle soreness here.
Nutrition Facts of Watermelon:
Please see below for the nutrition facts of watermelon according to LiveScience:
Serving size : 2 cups diced (10 oz / 280 g)
Calories : 80 (Calories from Fat 0)
Total Carbohydrate: 21g (7%)
Dietary Fiber : 1g (4%)
Sugars : 20g
Cholesterol : 0mg (0%)
Sodium : 0mg (0%)
Potassium : 270mg (8%)
Protein : 1g
Total Fat : 0g (0%)
Vitamin A : (30%)
Vitamin C : (25%)
Calcium : (2%)
Iron : (4%)
Amount per serving (and %DV*)
*Percent Daily Values (%DV) are based on a 2,000 calorie diet.