One of the most popular fruits during the summer season is watermelon – it’s juicy, it’s messy, it’s refreshing and its delicious. Watermelon can come in many different forms. It can be your regular light green watermelon, dark green skin, yellow skin, or even the genetically modified blue watermelon. But nonetheless, watermelon is still the perfect summer fruit.
But did you also know that it’s good for you?
Watermelon has a lot of vitamins and minerals that will benefit your health.
While there is a common belief that watermelon is just water and sugar, it’s not just water and sugar. There are also vitamins and minerals in it as well. In fact, there are 46 calories present in a one cup serving of watermelon. But it is high in vitamin A and vitamin C and other plant-compounds. (1) (2)
Watermelon keeps you hydrated
One of the reasons why watermelon is often served in the summer is because it is refreshing. But did you ever know the reason why it is refreshing?
It’s because it’s made up of 92% water. While water is good in keeping your body hydrated, fruits that are also made up of water, like watermelon, can also help hydrate your body. This effect of hydration “refreshes” your body from the heat, and unpleasant feeling. (1) (3)
It is important to always keep your body hydrated to stay healthy and maintain the different parts and organ systems of your body properly function. This includes your brain, your heart and your muscles. Additionally, high amounts of water going through your body regularly is essential in flushing out the toxins from your body. (4)
The reason why watermelon makes you full is also because of its high water content. This is because the synergy of water and fiber, equate to a good eating volume whenever you eat watermelon. (1)
Watermelon has a lot of nutrients
As we have mentioned earlier, in a cupful serving of watermelon (about 154 grams), it has about only 46 calories. As far as fruits go, this is one of the lowest amount of calories found in a cup of fruits, even lower than the sugar-packed fruits like berries. (1)
These vitamins and minerals include: Vitamin C, Vitamin A, potassium, magnesium and Vitamins B1, B5 and B6. It also includes carotenoids and citrulline, an important amino acid that carries out body functions. (1)
Vitamin C, better known as ascorbic acid, is important for the growth and development of parts of the body, including the repair of tissues and production of cells. It is an important vitamin that aids the immune system, and also stimulates the production of collagen and skin cells. Moreover, it is a strong antioxidant that prevents chronic illnesses. (5)
Vitamin A is largely found in orange-colored foods, such as oranges, carrots and pumpkins. However, it is present in the red-colored flesh of watermelon as well. It is essential for a healthy vision, and helping the immune system and organs. Additionally, vitamin A supplements are recommended for pregnant ladies as it helps a lot in the growth and development of babies in the womb. (6)
Potassium is a mineral essential for maintaining a healthy cardiovascular system as it supports blood pressure. In fact, it is actually one of the seven essential microminerals needed to keep the body healthy. Aside from being good to the cardiovascular system, it is also important for bone and muscle strength. It prevents stroke and the formation of kidney stones. (7)
Magnesium, on the other hand, is vital in the functioning of hundreds of enzymes. It prevents cardiovascular diseases, diabetes and lowers the risk of osteoporosis. Magnesium has some short-fast results such as curing headaches and relieving anxiety. (8)
All of these vitamins and minerals are found in watermelon. Eating watermelon regularly can help avoid deficiencies from these vitamins and minerals.
Watermelon prevents and lowers the risk from some diseases
Because of the many vitamins and nutrients found in watermelon, it is an effective fruit to prevent other diseases. (2)
One of the diseases that it PREVENTS is asthma. People who are at risk of developing asthma are people who eat low amounts of nutrients. Because watermelon is high in nutrients, including Vitamin C that has been proven to prevent asthma, it can actually prevent the said illness from developing. While it does, prevent asthma, it is a fruit that is not advised for asthma patients as it may trigger the hypersensitivity of asthmatic patients. (2) (9)
On a study conducted by the American Journal of Hypertension, it has been proven that watermelon, does, in fact, improve the health of the circulatory system, especially for middle-aged obese adults who are suffering prehypertension (better known as Stage 1 Hypertension). (2) (10)
Since watermelon also contains carotenoids, including beta-carotene and lycopene, it is recommended in the diets of those hypertensive patients. (1) (2)
Because watermelon is rich in antioxidants, including Vitamin C, and Cucurbitacin CE (a plant compound that also has anti-inflammatory effects), it is good in preventing the risk of cancer. In fact, lycopene, in specific has been proven to decrease the risk of prostate cancer in several studies. (2) (11)
Watermelon is great for the skin
Another part of the body that benefits largely from the wonders of the watermelon is the skin. Because of the presence of Vitamin A, it stimulates sebum production, the lipid that is essential in making the skin look young, elastic and healthy. Sebum also keeps the hair moisturized. Moreover, Vitamin A is also necessary for the repair of body tissues, including the skin, hair and the nails. (2)
On the other hand, Vitamin C is essential for the building and maintenance of collagen, which provides structure to the skin and hair. As mentioned earlier, watermelon is good for hydration, and hydration is largely important in keeping the skin healthy and moisturized, instead of being dry and cracking. (2)
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