Watermelon as a Natural Ally: Protects the Heart and Helps Prevent Cancer
This summer staple is 92 percent water, and its wealth of antioxidants like lycopene makes it an excellent choice for the health of blood vessels and cells.
This summer staple is 92 percent water, and its wealth of antioxidants like lycopene makes it an excellent choice for the health of blood vessels and cells.
Watermelon (Latin: Citrullus lanatus) is a favorite summer treat for many, but its value goes far beyond its refreshing taste. It is a low-calorie, fat-free food packed with vitamins and minerals, and experts rightly call it a "top summer food." Its electrolytes play a particularly important role during hot days when the body loses precious fluids and minerals.
One cup of diced watermelon contains just 46 calories, with 0 grams of fat, 1 mg of sodium, and 9 grams of sugar. The same amount also provides 10 mg of calcium, 12 mg of vitamin C, 15 mg of magnesium, and as much as 139 grams of water. Additionally, watermelon is a good source of potassium (170 milligrams), a mineral crucial for the functioning of the nervous system and muscles, as well as for maintaining fluid balance.
Watermelon's greatest health value lies in its antioxidants, primarily lycopene and cucurbitacin E. Lycopene is what gives watermelon its characteristic red color, and scientific evidence suggests that regular consumption may reduce the risk of chronic diseases such as diabetes, obesity, cardiovascular problems, and cancer. Antioxidants work by preventing or slowing down cell damage.
According to data from the U.S. Department of Agriculture, a small plate of watermelon contains 9 to 13 milligrams of lycopene, which is 40 percent more than in raw tomatoes. A study published in the American Journal of Hypertension found that watermelon extracts reduce hypertension and blood pressure in obese adults. The riper and redder the watermelon, the higher the concentration of lycopene, as well as beta-carotene.
Watermelon also contains the natural pigment beta-cryptoxanthin, which, according to the American medical portal WebMD, may protect joints from inflammation. Some research suggests that regular consumption could prevent rheumatoid arthritis. The fiber and polyphenols in watermelon feed beneficial gut bacteria, thereby improving digestion and boosting immunity.
Particular benefits have been observed in postmenopausal women. A study published in the journal Menopause showed that women who took watermelon extract for six weeks had lower blood pressure and reduced arterial stiffness compared to the control group. The study authors attributed this benefit to the compounds citrulline and arginine.
Although watermelon is healthy, overindulgence can lead to side effects. Consuming more than 30 mg of lycopene daily can potentially cause nausea, diarrhea, digestive discomfort, and bloating. People with severe hyperkalemia, or too much potassium in the blood, should not eat more than two slices a day, as this condition can lead to irregular heartbeats.
For diabetics, special recommendations apply. Although watermelon has a high glycemic index (72, with anything above 70 considered high), its glycemic load is only 5, which is considered low (the threshold is 10). This means that people with diabetes can enjoy watermelon, but in moderation-no more than one slice a day-and they should not combine it with high-glycemic-index foods, reports the Hina health portal.
