Sovereign perks of watermelon:
As the summer season unfolds, markets nationwide are brimming with one delectable, seasonal favorite: watermelon. This iconic fruit, loved by children and adults alike, brings not only a refreshing taste but also a host of significant health benefits.
To offer a tantalizing glimpse into these benefits, let's delve into seven reasons why incorporating watermelon into your diet can contribute to your overall well-being.
1. Enhanced Prostate Health and Lower Diabetes Risk
The vibrant red flesh seen when slicing a watermelon owes its hue to an antioxidant called lycopene. Adorning watermelon with its stunning color, lycopene is not only aesthetically pleasing but serves to combat the detrimental effects of free radicals, contributing to aging and chronic diseases. A wealth of research suggests that an increased lycopene intake correlates with a lower risk of type 2 diabetes and various cancers, notably prostate cancer [1][2]. To reap the maximum benefits, opt for a melon with a deep red color, rather than one that is yellow or orange.
2. Improved Heart Health
In addition to lycopene, watermelon boasts an amino acid called L-citrulline. This compound may aid in reducing blood pressure and improving heart health. The mechanism behind L-citrulline involves its conversion into arginine, which facilitates the production of nitric oxide. As nitric oxide relaxes blood vessels, blood can flow more freely through the body, allowing the heart to work more efficiently, thereby reducing blood pressure [3].
3. Healthy Joints
Watermelon's natural pigment, beta-cryptoxanthin, holds another notable health benefit for maintaining active, mobile joints. An anti-inflammatory powerhouse, beta-cryptoxanthin may help reduce the risk of inflammatory conditions such as rheumatoid arthritis [4].
4. Boosted Eye Health
The fact that a single slice of watermelon can provide up to 11 percent of the daily recommended dose of vitamin A highlights further advantages. Vitamin A plays a crucial role in maintaining eye health, particularly for night vision. Without adequate vitamin A, night blindness can develop as a consequence of vitamin A deficiency [5].
5. Natural Hydration and Essential Electrolytes
Given that watermelon consists of approximately 92 percent water, it offers a valuable source of hydration, especially during summer months, when it's easy to become dehydrated. Other warning signs of dehydration include bad breath, dry mouth, swollen tongue, sugar cravings, and decreased urine output [6].
6. Glowing Skin
Watermelon's rich vitamin content has additional benefits for skin health. Vitamins A, B6, and C found in watermelon can each help keep skin looking healthy and youthful. Vitamin A's retinoids contribute to the protective function of the epidermis, helping to minimize trans-epidermal water loss and safeguarding collagen from degradation. Vitamin B6 supports immune function and protein metabolism, maintaining skin health, while vitamin C guards against photodamage due to UV rays and boosts collagen synthesis [7].
7. Cramp Reduction
Potassium, a mineral abundant in watermelon, plays a vital role in preventing muscle cramps, making it a valuable commodity during the summer months. Inadequate potassium intake could trigger an electrolyte imbalance, leading to involuntary muscle contractions, particularly in the calves [8]. Combat potential cramping with regular watermelon intake or a refreshing watermelon smoothie.
Choosing the Perfect Watermelon
Now that you're aware of the benefits, it's crucial to select a fruit that encapsulates all that delicious, nutritious goodness. Consider a watermelon with a yellow spot on its bottom, as this indicates ripeness. Choose a melon that feels heavy for its size and is free of bruises, dents, and nicks. It's also essential to clean the exterior of the melon before slicing to avoid transferring potentially harmful chemicals and microorganisms to the inside [9]. For an easy and effective cleaning method, consider doing so in your bathtub if your sink isn't large enough.
Prioritize incorporating watermelon and its myriad advantages into your meals this summer and beyond to maximize your health and well-being.
References
1.The Health Benefits of Watermelon - WebMD
2.Lycopene - Cancer Network
3.L-citrulline - WebMD
4.Dietarybeta-cryptoxanthin and inflammatory polyarthritis: results from a population-based prospective study - NIH
5.Beta-cryptoxanthin as a source of vitamin A - Wiley Online Library
6.Vitamin A beneficial for eyes, just not for preventing myopia - American Optometric Association
7.10 warning signs of dehydration. And staying hydrated while wearing a mask - Kaiser Permanente
8.Retinoids: active molecules influencing skin structure formation in cosmetic and dermatological treatments - NCBI
9.Vitamin B6 - NIH
10.Vitamin C and Skin Health - Linus Pauling Institute
11.The importance of potassium - Harvard Health Publishing
12.Lycopene Ameliorated Oxidative Stress and Inflammation in Type 2 Diabetic Rats - NIH
- In conjunction with a healthy diet and regular exercise, incorporating watermelon supplements can aid in heart health due to their L-citrulline content, which helps reduce blood pressure.
- For those seeking to improve their skin care routine and skin-care practice, watermelon's rich vitamins A, B6, and C can help maintain healthy-looking and youthful skin.
- To ensure optimal wellness and fitness-and-exercise performance, a balanced nutrition plan can be enhanced by the inclusion of watermelon, a hydrating food that contains essential electrolytes, especially when engaging in strenuous physical activities.
- Pertaining to health-and-wellness practices, the selection and consumption of a watermelon rich in vitamin A and beta-cryptoxanthin can support eye health and potentially reduce the risk of macular degeneration.
- In becoming conscientious about nutrition and adhering to healthy-diets guidelines, the addition of watermelon—a low-calorie food with high fiber content—is a beneficial choice for overall well-being and weight management.
