Watermelon / तरबूज : Health Benefits

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Watermelon belongs to the family of the species of Cucurbitaceae. It is a vine-like flowering plant domesticated initially in West Africa. Moreover, China is the largest cultivator globally with 79.3 million tonnes, followed by Iran.

It consists of 92% of water content. It makes it an excellent snack for summer as it will keep you cool and is filling. Besides, it is a highly nutritious fruit. Not just the red flesh in the middle is consumable and contains nutrients. But the white flesh near the shell is healthy as well.

The white section contains the amino acids that promote blood flow in the human body. Therefore, it results in better cardiovascular health. Besides, the seeds are equally nutritious as the flesh. They contain high protein, magnesium, vitamin B, and good fats.

Commonly Known as

Nutritional Profile of Watermelon

Nutritional profile per 100 gms

• Calories: 30
• Protein: 600mg
• Carbohydrate: 8mg
• Fiber: 400mg
• Fat: 200mg
• Sodium: 1mg
• Potassium: 112mg

Source: USDA & Google

Benefits

Watermelon is a fruit rich in carbs, fibres, vitamins (C, B5, and A), Copper, Potassium etc. In addition, it also contains plant compounds like citrulline, lycopene and other nutrients. Due to all these nutrients, watermelon has many health benefits, and some of them will surprise you.

Yes, you are reading it right. This one fruit has it all and so I call it a Heavenly Fruit.

Watermelons are scientifically known as Citrullus lanatus. There are over 800 varieties of watermelon (in 96 countries) that are grown across the world.

Keeps You Hydrated

Eating food items with more water content is an excellent alternative to keeping yourself hydrated other than drinking water. Watermelon also comes under this category of food items because it contains 92% water content. Not only that, but it also makes you feel full.

Source: PubmedCentral

Improves Health Of Heart

Many nutrients in watermelon prove to be beneficial for heart health. For example, lycopene is a compound also found in watermelon. It can help lower cholesterol and blood pressure. Also, nitric oxide helps your blood vessels expand. That results in lowering blood pressure. Besides, an amino acid in watermelon- citrulline, may increase nitric oxide levels in the body.

Source: PubmedCentral

Prevents Cancer

A few studies suggest that this fruit possess anti-cancer effects. It is because it contains compounds like cucurbitacin E and lycopene. Both of these compounds help prevent certain kinds of cancer. However, the results of this study are mixed. Hence, it is debatable to prove that watermelon helps prevent cancer.

Source: PubmedCentral

Anti-Inflammatory

Inflammation is one of the primary reasons causes of chronic diseases. Watermelon is also rich in anti-inflammatory antioxidants like lycopene and vitamin C. Thus, watermelons can help reduce the risk of chronic diseases and oxidative stress.

Source: PubmedCentral

Helpful In Preventing Muscle Degeneration

Age-related macular degeneration is a problem with your retina. In this condition, a person might lose their central vision.

Lycopene may help in preventing age-related macular degeneration. This problem is common in older groups of people. However, it may sometimes also cause blindness.

Lycopene found in watermelon acts as an anti-oxidative and may help prevent AMD from developing. Or also prevent it from getting worse. Thus, it helps maintain your eyesight.

Source: PubmedCentral.

Contains Antioxidants

Consuming watermelon and watermelon juice can reduce the amount of oxidative damage. This is because the antioxidants in watermelon scavenge the reactive oxidative species and render them harmless.

Removal of Bad Cholesterol from the body

Regular consumption of watermelon helps remove unwanted fatty deposits from the blood vessels and accumulate bad cholesterol in the body. Thus, making decreasing the chances of heart stroke and other heart diseases.

Lowers Blood Pressure

It helps in lowering blood pressure. In addition, the citrulline present in watermelon helps to relax and dilate your blood vessels.

Makes Your Eyes Healthy

Vitamin A present in watermelon helps your eyes stay healthy.

Reduces Insulin Resistance

Proper dietary consumption of this heavenly fruit prescribed by nutritionists helps manage glucose metabolism and insulin sensitivity.

Improve Sexual Health

Consumption of watermelon improves erection problems in men who have erectile dysfunction. It is a type of viagra with no side effects. It relaxes and dilates the blood vessels, which helps both men and women to enjoy intercourse.

Helps to cure Muscle Soreness

Watermelon is the only fruit containing L-citrulline, which helps smooth muscle relaxation, enhance performance, and relieve muscle soreness.

Increases Hair Growth

A study shows that consuming an adequate amount of foods rich in Vitamin C helps prevent hair loss and increase hair growth.

Preventing Asthma

Vitamin C available in watermelon helps protect the hyperactive airways of people with exercise-induced asthma.

Helps Regulate Kidney Disorders

Watermelons are rich in calcium and potassium, which contributes to removing the toxins in the kidneys.

Helpful in Weight Loss

Citrulline in watermelons turns into arginine and helps burn unwanted, stored body fats.

Aids in Digestion Process

Watermelons are rich in water content and fibre content. Thus it helps in the digestion process.

Prevents Skin Aging

Watermelon contains Vitamin C, and it promotes collagen production. As a result, it can prevent the skin from sun damage, skin ageing, and wrinkles.

Improve Bone Health

Watermelons have both Calcium and Lycopene, which improve bone health and prevent bone loss.

Wound Healing

Consumption of 60mg or more of Vitamin C daily helps speed up the process of wound healing in the body.

Improves Digestion

Water and fibre are both essential for the process of digestion. Water helps keep your digestive tract moving efficiently. Watermelon is rich in both water and also in fibre content. And eating such food can be very helpful for promoting regular bowel movements. Hence, you can consider it suitable for the digestive system.

Source: PubmedCentral

Other health benefits are:

• Prevents Cells Damage
• Prevention from Heat Stroke
• Boosts Immunity
• Improves Gums Health
• Alleviates morning sickness during pregnancy
• Eases heartburn during pregnancy
• Boost energy levels

Frequently Asked Questions