Watermelon: Health Benefits, Risks & Nutrition Facts

Despite the general conception that watermelons contain only water and sugar, this popular fruit of the summer is considered by specialists to be a dense food in the matter of nutrients. The nutrition information of the watermelon shows that the fruit is rich in numerous vitamins, minerals, and antioxidants, which bring the unique watermelon health benefits.

Along with tomatoes, the watermelon is on the list of the most important sources of lycopene, a carotenoid known to improve the cardiovascular health and the bones health.

Health Benefits of watermelon

Numerous studies have shown that a diet rich in watermelon consumption reduces the risk of obesity, diabetes, and cardiovascular disease, improving hair health and helping to regulate the body weight.

Scientists are increasingly interested in the content of citrulline in watermelon, an amino acid transformed by the kidney into arginine which another important amino acid for a good blood circulation and for the prevention of excessive accumulation of fat in the tissues. Other important benefits of this fruit are as follows:

• Adjusting the blood pressure – a study published in the American Journal of Hypertension found that dietary supplements based on watermelon natural extract help reduce the arterial pressure among middle-aged, pre-hypertensive, or high-grade hypertensive.
• Preventing asthma and cancer – the risk of asthma is low in conditions of a diet rich in watermelon consumption, especially because of the Vitamin C which is found in high concentrations in watermelons. Moreover, the generous amount of antioxidants combats the formation of free radicals that can cause various cancers. Lycopene supplementation has been associated with a decreased risk of prostate cancer.
• Adjusting digestion – due to its water and fiber content, the watermelon regulates digestion, prevents constipation, and helps maintain a healthy digestive tract.
• Reducing inflammation – Colina is an important and versatile watermelon nutrient that improves learning ability, memory, and muscles mobility. In addition, it helps maintain the cell membrane structure, assists transmission of nerve impulses, and reduces chronic inflammation.
• Fighting muscular pain – watermelon improves muscle aches and improves recovery capacity after thorough physical exercise in athletes’ cases. Researchers believe the analgesic effect is due to the citrulline amino acid supplied by this fruit.
• Improving the skin health – watermelon contains vitamin A, a necessary nutrient for proper sebum production, which ensures optimal moisturizing of the skin. In addition, this vitamin is essential for the growth of all the body tissues, including the cutaneous and the hair tissue.
• Protecting against heart disease – all watermelons are rich sources of potassium, an important component of all the body fluids, which helps to regulate the heart rate and the blood pressure. This delicious fruit provides a safe protection against coronary heart disease and myocardial infarction.
• Strengthen the immune system – with its generous content of Vitamin B6 (thiamine), Vitamin C, and Manganese, the watermelons help the body develop increased resistance to infectious agents, so watermelons are also considered to be powerful stimulants of the immune system.
• Stimulating potency – a recent study on the impact of this fruit on the sexual potency found that the effect of the watermelon on improving the blood circulation also benefits the males by preventing the erectile dysfunctions.
• Lose extra pounds – watermelon is also recommended in weight loss diets because of its low-calorie content, in return for a rich nutrients intake. This fruit can be eaten in generous portions, fasting hunger, and facilitating the elimination of the water retained in the tissues, having a diuretic effect. In addition, the pleasant taste of watermelon recommends it as a good substitute for high-calorie desserts, such as ice cream.

Watermelon can be eaten as fresh, having a rich and satisfying flavor but, at the same time, the fruit can be an excellent ingredient in vegetable salads, or it can be prepared in the form of jam, sherbet, fruit cocktail, or fresh and refreshing juice.

In some Asian countries, watermelons’ seeds are ripe and consumed as a snack, and in some regions of South America, the peel is consumed as a vegetable.

Watermelon Risks

Consumption of watermelons is contraindicated in the following cases:

• Diabetes
• Diseases of the pancreas
• Kidney stones;
• Genetic abnormalities of the urogenital system
• Prostate adenoma
• Pyelonephritis (inflammation of the kidneys and pelvis caused by bacterial infections)
• Postoperative recovery;
• Chronic gastritis
• Colitis, diarrhea

Discontinue the consumption of watermelons if notice any of the following symptoms:

• Abdominal pain
• Heavy bloating and intestinal gasses
• Symptoms of diseases of the digestive system
• Symptoms of a general health problem

Also, if you eat watermelon for a few days in a row, absorption disorders of some soluble vitamins may occur, and also a deficiency of fats in the body which affects the process of rejuvenation of the body.

Nutrition Facts of watermelon

The following nutrition facts are noted taking into analysis 100 grams of watermelon.

Energy

• 30 Kcal

Vitamins

• Vitamin A – 569 IU
• Vitamin C – 8.1 mg
• Vitamin E – 0.05 mg
• Vitamin K – 0.1 micrograms
• Vitamin B1 – 0.033 mg
• Vitamin B2 – 0.021 mg
• Vitamin B3 – 0.221 micrograms
• Vitamin B6 – 0.045 mg

Minerals

• Calcium – 7 mg
• Iron – 0.24 mg
• Magnesium – 10 mg
• Phosphorus – 11 mg
• Potassium – 112 mg
• Sodium – 1 mg
• Zinc – 0.1 mg
• Copper – 0.042 mg
• Manganese – 0.038 mg
• Selenium – 0.4 micrograms

Fats

• Total – 0.15 mg
• Saturated – 0.016 mg
• Monounsaturated – 0.037 mg
• Polyunsaturated – 0.05 mg