Chelsey Amer, MS, RDN, CDN, shares the dietary and well being advantages of consuming watermelon—a few of which can shock you.
With peak summer time temperatures come peak watermelon season! There’s no higher deal with than ice chilly watermelon dripping down your chin on a scorching scorching day—and your physique occurs to agree.
After all, do you know that this candy summer time deal with is filled with dietary advantages to assist your physique thrive?
Let’s take a better take a look at the well being advantages of watermelon.
What are the advantages of consuming watermelon?
Aside from its candy, juicy taste, there are a lot of advantages of consuming watermelon.
Here are a few of the most spectacular wins.
1. Watermelon Boosts Hydration
Watermelon drips down your chin for a purpose: It’s 92 p.c water!
This summer time fruit is a good instance of how one can hydrate your physique by way of meals. In reality, most individuals devour about 20 p.c of their hydration wants by way of meals like watermelon.
Staying hydrated is critical to have:
- extra vitality all through the day
- higher bodily efficiency
- fewer complications
- bowel regularity
Not to say, hydration can also be important for glowing pores and skin—however extra on that later.
2. Watermelon Fights Inflammation
Watermelon is an antioxidant-rich fruit. Antioxidants assist stop cell harm and struggle oxidative stress within the physique, which is crucial to bypass larger well being dangers.
Lycopene and vitamin C are two potent antioxidants in watermelon. In reality, watermelon accommodates extra lycopene than another fruit or vegetable (12.7 milligrams per two-cup serving, in response to the Watermelon Board). Impressive, proper?
3. Watermelon Supports Fresh, Glowing Skin
Although there’s no single meals that may fully flip again the clock, watermelon has many vitamins to assist assist pores and skin well being.
First, its wealthy vitamin C content material helps enhance collagen manufacturing. Without this antioxidant, your physique can’t make collagen. (Collagen is a protein in your pores and skin that gives construction and assist. So, an absence of collagen in your pores and skin can result in wrinkles and a lack of elasticity.)
Next, watermelon’s excessive water content material helps you obtain glowing, crimson carpet-ready pores and skin. Conversely, dehydrated pores and skin seems uninteresting and fewer plump. Well-hydrated pores and skin helps preserve your pores and skin’s elasticity, too.
Even additional, watermelon’s wealthy lycopene content material helps preserve wholesome pores and skin. By preventing oxidative stress and irritation, lycopene helps your pores and skin cells be extra resilient and scale back indicators of untimely growing older.
4. Watermelon Helps Protect Against Sunburn
Next, when it comes to pores and skin well being, there’s one other nice advantage of consuming watermelon.
Although it’s best to nonetheless apply SPF each day, it could actually assist to snack on watermelon whenever you’re having enjoyable within the solar.
Carotenoids present in watermelon, together with lycopene and beta-carotene, might help defend your pores and skin from a sunburn. Researchers posit that these compounds assist your cells struggle UV harm.
5. Watermelon Boosts Your Immune System
No one ever likes to get sick, however that particularly rings true in the summertime!
Watermelon is a superb supply of vitamin C, offering 25 p.c of your each day beneficial consumption. Vitamin C is certainly one of a number of immune-boosting vitamins. Further, it’s well-established that vitamin C can shorten the size of a chilly.
Moreover, watermelon accommodates eight p.c of your each day beneficial consumption of vitamin A, which helps assist your immune system by enhancing immune cell perform.
6. Watermelon Helps Alleviate Muscle Soreness
Thanks to 2 explicit vitamins in watermelon, it’s an ideal addition to your post-workout snack.
First, watermelon accommodates six p.c of the beneficial each day worth of potassium, which might help stop muscle cramps.
Additionally, watermelon—and particularly watermelon juice—accommodates the amino acid L-citrulline, which can assist alleviate muscle soreness.
In one research, an hour earlier than exercising, athletes consumed both:
- watermelon juice alone
- watermelon juice with added L-citrulline
- a management drink with no L-citrulline
Athletes who drank watermelon juice or watermelon juice with L-citrulline reported much less muscle soreness.
7. Watermelon Supports Heart Health
Eating extra vegetables and fruit as a part of a nutritious diet helps coronary heart well being. But even additional, there are a number of particular vitamins in watermelon that make it a heart-healthy alternative.
Thanks to lycopene and L-citrulline, watermelon might assist assist wholesome blood stress ranges. L-citrulline might help enhance nitric oxide ranges within the physique, which relaxes blood vessels and thus reduces blood stress.
Also, vitamin B6, potassium, and vitamin C current in watermelon are all good in your coronary heart.
8. Watermelon Promotes Regularity
Thanks to its hefty water content material and (albeit small quantity of) fiber, watermelon can assist digestion and bowel regularity.
First, water helps your stool transfer effectively by way of your colon. For that purpose, commonly consuming water-rich vegetables and fruit—together with watermelon—can assist digestion.
Then, fiber provides bulk to your stool to maintain issues transferring by way of your digestive tract.
As we will see, the advantages of consuming watermelon are plentiful and wide-ranging, as this unimaginable summer time fruit is filled with vitamins.
Now, for one remaining watermelon profit: Did you recognize that it’s additionally fairly sustainable? That’s as a result of you need to use the whole fruit, together with the rind. Try pickling it!
Lastly, to get one of the best watermelon in the marketplace, search for a agency, heavy watermelon with out apparent bruises or dents.