Eur J Appl Physiol. Heart health: Regular watermelon consumption may have benefits Sugar content in yellow watermelon is very safe for a diet program. Here's How Many Calories Are in Watermelon Plus Can You - Yahoo Top 13 Watermelon Health Benefits, According to Nutritionists Lycopene is an antioxidant linked to decreased risk of cancer, heart disease and age-related eye disorders. Meyer-Jax recommends eating watermelon sprinkled with a little salt after a workout or when youve been sweating for a long period of time. Watermelon is the richest known dietary source of the amino acid citrulline. High ammonia levels can lead to muscle fatigue and lactate buildup, resulting in muscle soreness. That means its glycemic load (how quickly it enters your bloodstream and how much glucose it can produce) is a mere 5. This is likely thanks, in part, to its antioxidants, which help protect your body from stress and prevent or slow cell damage. Its loaded with citrulline and lycopene, two powerful plant compounds linked to lower blood pressure, improved metabolic health, and decreased muscle soreness after exercise. As its name states, 92% of watermelon consists of water. We know that people who eat a well-balanced, nutritious diet can have better health outcomes, in combination with lifestyle choices and other factors, notes Whitson. It's also a good way to pad your water intake, something that's important all the time but even more so during the hot, humid days of summer. Vitamin B6 helps your body break down the protein you eat, and is also important for the immune system and nerve function. Records and Transcripts Try eating a little watermelon sprinkled with salt after physical activity or a strenuous workout to replenish your bodys electrolytes and carbohydrates. U.S. Department of Agriculture. Not to mention, its fun to eat! The watermelon compound lycopene may have benefits for your eyes. You dont want your knife to transfer any germs to the inside. Diet and nutrition. This fruit also contains FODMAPs, which may cause unpleasant digestive symptoms. Eating watermelon makes me feel carefree, like a kid again at a summer picnic enjoying the outdoors with the people I care most about, says Kris Sollid, MS, RD, senior director of nutrition communications at the International Food Information Council. One survey in 4,561 adults found that those with low fluid and low fiber intakes were more likely to experience constipation. A slice of fresh watermelon tastes great, but you can do more with it. American Optometric Association. Watermelon comprises 92% water, making it a great choice for daily water intake (3). Keto Fruits: What Fruits to Eat and Avoid on the Keto Diet, Is Celery Good for You? Watermelon health benefits includes managing diabetes, fighting free radicals, support healthy heart, source of energy and water, reduces severity of asthma attacks and support weight loss. Improves athletic performance. However, additional research is needed to confirm these benefits. It may also help prevent oxidative damage caused by high cholesterol levels (3). Watermelon contains plant compounds that may combat certain forms of cancer. Watermelon . Choosing watermelon over another sweet snack can help you feel full longer, Meyer-Jax explains. Collagen gives strength and elasticity to your skin and helps replace dead skin cells. A catalog of natural products occurring in watermelon-Citrullus lanatus. Studies show it may help curb your risk of cancer and diabetes as part of a healthy lifestyle. Watermelon also provides a small amount of fiber. How much nutrition you get from watermelon seeds depends on how many you eat. Theyre actually full of nutrients! 10 Best Women's Multivitamins for Every Age, 10 Foods That May Lead to Chronic Inflammation, Good Housekeeping's 2023 Best Snack Awards, 13 Foods That Can Help Lower Your Cholesterol, New Guidance on Sugar Substitutes and Weight Loss, 24 Ways to Ease Bloating and Get a "Flat" Stomach. Watermelon keeps your skin fresh and hydrated for a long time. While it may be tempting to work your way through an entire watermelon on a hot summer afternoon, try to stick to around a cup at a time, rather than an entire fruit outright; watermelon is considered a high FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides and polyols) fruit, which means it contains short-chain sugars that some people have trouble digesting, Derocha says, so it may cause bloating or discomfort when consumed in large amounts.. Watermelon is an exceptionally healthy fruit. 2023 Healthline Media LLC. Though it lacks protein and iron, the nutritional value of watermelon shouldnt be underestimated. See additional information. The watermelon diet can help you lose weight, reduce inflammation, and cleanse your body of toxins at least according to the Internet chatter. 2023 Healthline Media LLC. Whitson shares nine potential health benefits of watermelon: Even a little dehydration can take a toll, causing fatigue, muscle cramps and headaches. You can roast the seeds in an oven for 15 - 20 minutes to make a tasty mid-day snack. 7 Health Benefits of Watermelon, According to a Dietitian - Well+Good The compound L-citrullin also. Helps In Digestion 8. 2020;34(5):1480-1495. doi:10.1519/JSC.0000000000003426. Watermelon may also prevent many chronic diseases. She holds a bachelors degree in nutritional sciences from Pennsylvania State University and a masters degree in clinical nutrition from NYU. Other nutrients, like carotenoids, flavonoids . Watermelon.org. The protein in watermelon resembles those found in pollen and confuses your immune system, resulting in symptoms such as itching. American-Eurasian J Agric & Environ Sci. As an antioxidant, lycopene may also delay the onset and progression of Alzheimers disease. This fruit is 92% water, which means you're ingesting fewer calories while eating more. 17 Verified Health Benefits of Yellow Watermelon Vitamin A is important for skin and eye health. 4 Watermelon Rind Benefits - Healthline Youre in luck. But it does . Watermelon rinds have less sugar and more fiber than their flesh and also contain citrulline. Plant compounds (polyphenols) in watermelon fuel good bacteria in your gut. All rights reserved. The possible benefits of watermelon rind include better heart health, and even a better time in bed. Watermelon also provides us with vitamin B6 (8% DV) and potassium (6% DV). Watermelon is rich in an amino acid called citrulline that may help move blood through your body and can lower your blood pressure. Watermelon actually contains more lycopene than any other fresh fruit or vegetable - about 15 to 20 milligrams in 2 cups of melon. Although scientists need more concrete evidence to confirm the extent of this benefit, this link might push you to consider adding watermelon juice to your post-workout routine. Fat: 0.2 grams. Called the "king of fruits" in some parts of the world, mango is not only delicious but also incredibly healthy. Community Health (COVID-19) to help you enjoy the health benefits of watermelon today. You may have been told as a kid that if you swallow watermelon seeds, theyll grow in your belly. Magnesium: 4% of the DV. Watermelon the disease fighter Did you know watermelon has more lycopene than any other fresh fruit or vegetable? Some side effects include: While watermelon allergy is rare, it can occur in people with pollen allergies, especially those allergic to ragweed or grass pollen. A 1-ounce (28 gram) serving of watermelon seed kernels includes many nutrients, such as protein, phosphorus, magnesium, iron, and zinc. Watermelon 101: Nutrition Facts and Health Benefits Grade Change Request Form, TruNorth Wellness Hub Hours University Catalog Additionally, an 8-week study gave 31 people with obesity and high inflammatory markers 500 mg of vitamin C twice daily. Eating too much fruit could introducetoo much sugarto your diet, leadingto blood sugar fluctuations, which can be risky for people with diabetes. 2501 W. 84th St. When raw, it has a taste similar to that of a cucumber. One study showed that watermelon juice is effective at decreasing muscle soreness following exercise (34). Apples. Studies have highlighted that increasing your lycopene intake can reduce your risk forcancers of the digestive tractandprostate cancer. like watermelon, mint, and feta salad; . Heres an overview of some of the best health benefits of watermelon, according to nutritionists. In addition to supporting hydration, it may also promote many aspects of health and prevent certain health conditions. Other heart-healthy vitamins and minerals in watermelon include magnesium, potassium, and vitamins A, B6, and C (3). Watermelon contains 91% water, making it a great food to help you stay hydrated. Even a small shortage can make you feel sluggish. 11 Top Watermelon Health Benefits That Nutritionists Say Are Backed by Healthline Media does not provide medical advice, diagnosis, or treatment. Specifically, increasing your lycopene intake may reduce your risk for cancers of the digestive tract and prostate cancer. Nutrients. As the name implies, watermelon can keep you hydrated, Derocha explains. So make sure you also work out, dont smoke, limit saturated fat, and keep up with your doctors advice. Bear in mind that further human studies on watermelon specifically are needed. Trying to keep your blood glucose levels steady? Thereby, it prevents heart diseases and strokes. Its also packed with nutrients, including antioxidants and vitamins A and C. Here are 9 of the top health benefits of watermelon. Because it contains so much water, watermelon has few calories and can make you feel full for longer. Here are the reasons. It contains about 15% of your daily vitamin C needs, along with a wealth of other vitamins and minerals including potassium and vitamin A and B6, Sollid says. While most people agree watermelon tastes good, a majority are unaware of the many health benefits this wonderful fruit contains. Its worth noting that lifestyle factors like diet may lower your risk of heart attack and stroke by reducing your blood pressure and cholesterol levels (16, 17). Water is vital to digestion because it keeps food moving through the intestines and helps break down food so your body can absorb the nutrients it needs. In addition, eating watermelon gives a glow and freshness to the face and the skin also looks fresh and fresh. Vitamin C: Fact sheet for health professionals. Fiber adds bulk to your stool and keeps you regular, while water helps move waste through your digestive system. Watermelon is a good source of antioxidants and nutrients. Johns Hopkins Medicine. It contains about 15% ofyour daily vitamin C needs, along with a wealth of other vitamins and minerals including potassium and vitamin A and B6, Sollid says. National Institute of Diabetes and Digestive and Kidney Diseases. Fiber is a nondigestible carbohydrate important for preventing constipation and keeping you regular. Keeps skin hydrated. So, watermelon is the best refreshing snack option during the hot summer season. El-Behairy UA, Tork EM, El-Gammal MH. She has written for The New York Times, HuffPost, Teen Vogue, Parade, Money, Business Insider and many more. Kirsty Begg/Stocksy United. Most adults dont drink enough water, and hydration is particularly important in the summertime, when temperatures rise and you may lose fluids from sweating. 10 Health Benefits Of Watermelon - Zee News Not true! High blood pressure is a major risk factor for chronic disease and premature death (25). It also makes your skin look soft and supple. While the watermelon wont stay crisp, you can thaw it to use in smoothies. Is watermelon as good a source of lycopene as tomatoes?). Bloomington, MN 55431 Although more research is needed, participants in one small study found improvements in recovery heart rate and muscle soreness 24 hours after consuming natural watermelon juice. But it definitely doesnt mean you should skip the sunscreen, she emphasizes; it's always crucial to apply your choice of SPF regularly. Freezing is an option, too. Symptoms include itchy mouth and throat, as well as swelling of the lips, mouth, tongue, throat, and/or ears (39).