Nothing satiates us more than a juicy slice of watermelon on a hot, sweltering summer day or any other day of the four seasons!
While you might regard watermelon to be a typical summer-time fruit, it is commonly found in the retail stores all around the year. Whether it is consuming the fruit as a whole or consuming it in the juice form, you can relish in its delicious flavors any time of the year. While it might be extremely refreshing to have this fruit on a hot, sweltering day, you might even love having this fruit more owing to the wide range of health benefits offered by the same.
A single serving of watermelon is known to contain just 46 units of calories. At the same time, this fruit is rich in vitamin A, vitamin C, and a host of other plant-based compounds and nutrients. If you love watermelons, we will help you unfold some of the top health benefits of this summer fruit.
Health Benefits of Watermelons to Not Miss Out
Here are some of the top benefits of watermelons that you should know about:
When it comes to ensuring the complete hydration of your body, we hear recommendations from all around to drink more water. Experts believe that when you consume food items that are rich in water content can also help your body to stay hydrated. The best thing about watermelon is that it is 92 percent water. To top it all, fruits and veggies that are rich in water content also help you in making you feel full right after eating them. The combination of water and fiber implies that you are consuming a good amount of food without even consuming more calories.
Rich in Nutrients & Useful Plant-based Compounds
In all known fruits, watermelons are known to contain the least amount of calories. A single cup (around 154 grams) of watermelons is known to contain just around 46 calories. In addition to this, a single cup or serving of watermelons is known to feature various other nutrients along with a host of essential minerals and vitamins including:
18 percent of Vitamin A as per RDI (Reference Daily Intake)
21 percent of Vitamin C RDI
5 percent of potassium RDI
4 percent of magnesium RDI
3 percent of vitamins B1, B5, & B6 RDI
When it comes to the overall nutrients, watermelon is also known to be rich in carotenoids – including lycopene and beta-carotene. Moreover, it is also rich in citrulline – a necessary form of amino acid. Some of the essential antioxidants found in watermelons are:
Vitamin C –a vital antioxidant that helps in preventing cell damage from the presence of free radicals.
Carotenoids –these are a class of plant-based compounds, including beta-carotene and alpha-carotene. The body converts these compounds into vitamin A.
Lycopene – a special variant of carotenoid that does not get changed into vitamin A. It is a highly potent antioxidant that is known for imparting the characteristic red color to the fruits and vegetables, including watermelons and tomatoes. This antioxidant has been linked with a wide range of potential health benefits.
Cucurbitacin E: is yet another plant-based compound having rich anti-inflammatory as well as antioxidant properties. In addition to watermelons, bitter melons are also known to be rich in cucurbitacin E.
With the rising number of cancer-related cases all across the world, this turns out to be one of the most vital health benefits of consuming watermelons regularly. Researchers have observed that the presence of myriad essential nutrients and plant-based compounds in watermelons helps in preventing different types of cancers. In a particular study, researchers observed that the presence of lycopene, along with other plant-based compounds in this watery fruit, delivered significant anti-cancer effects.
While the intake of lycopene has been associated with a decreased risk of several types of cancers, some of the study results appear to be mixed. The strongest link that is available between consuming lycopene and cancer prevention is that of the digestive system cancer.
Watermelons are helpful in reducing the overall cancer risk by lowering the IGF (Insulin-like Growth Factor) –a vital protein that is responsible for cell division. Higher levels of IGF are associated with cancer growth. Cucurbitacin E found in watermelon has been studied for its capability of inhibiting the overall growth of cancer cells in the body.
Improving Heart Health
Heart-related complications, as well as diseases, are the leading causes of deaths all across the world. Major lifestyle factors, including a rich diet, might help in lowering the overall risks of developing heart-related diseases in the long run. There are several nutrients that are found in watermelon that serve beneficial for the entire heart health.
Studies have revealed that lycopene present in watermelon can help in lowering blood pressure as well as cholesterol levels in the body. Lycopene is also linked with preventing oxidative damage to cholesterol levels in the body.
Watermelon is also rich in citrulline –an essential amino acid that helps in increasing the overall levels of nitric oxide in the body. The presence of increased nitric oxide in the body helps in the expansion of the blood vessels that result in reduced blood pressure. Some of the other minerals and vitamins found in watermelon, including vitamins A, C, B6, magnesium, and potassium, are also great for your heart health.
Great for Skin & Hair
Another great reason to love watermelons is great for skin and hair. The presence of vitamins A and C is vital for your skin and hair health. Vitamin C in the body helps in making collagen – an essential protein that can make your skin soft and supple, along with strengthening your hair. Vitamin A in watermelon is also great for healthy skin.
Include the goodness of watermelons in your life – all the season around. Infuse the benefits offered by this magical, delicious fruit.