7 Health Benefits of Watermelon
When the weather is hot and hot, I beg for mercy, watermelon is one of the thirst quenchers that many people are targeting. Investigate, this fruit has a myriad of properties. Are you curious about the benefits of watermelon and the nutritional content in it?
The content of watermelon
Watermelon (Citrullus lanatus) is a fruit that comes from South Africa and can now be found all over the world. The fruit with green skin has a red or pink interior with lots of seeds.
The benefits obtained from watermelon mainly come from a mixture of nutrients, vitamins, minerals and other compounds in it. The following is a list of the nutritional content that the body needs in watermelon.
- Energy: 28 cal
- Protein: 0.5 g
- Fat: 0.2 g
- Carbs: 6.9 g
- Fiber: 0.4 g
- Calcium: 7 mg
- Phosphorus: 12 mg
- Iron: 0.2 mg
- Sodium: 7 mg
- Potassium: 93.8 mg
- Copper: 0.04 mg
- Zinc: 0.1 mg
- Beta-carotene: 315 mcg
- Total carotene: 590 mcg
- Thiamin (Vit. B1): 0.05 mg
- Riboflavin (Vit. B2): 0.05 mg
- Niacin: 0.3 mg
- Vitamin C: 6 mg
Benefits of watermelon
The many seeds in watermelon are not an obstacle for fans considering the many benefits offered from this round fruit. Below are some of the benefits of watermelon which would be a shame to miss.
1. Maintain heart health
One of the benefits that watermelon offers is maintaining heart health. This has been proven from the research contained in The American Journal of Hypertension.
Experts in the study argue that watermelon extract plays a role in lowering blood pressure in obese patients with hypertension. This is probably because the amount of potassium and magnesium in watermelon is the hero of these benefits.
You see, potassium is a vasodilator nutrient that relaxes blood vessels and arteries. This turns out to help stimulate blood flow and reduce stress on the cardiovascular system.
Meanwhile, carotenoids contained in fruit, including watermelon, can also prevent hardening of the walls of the arteries and veins. This condition also helps lower blood pressure and reduces the risk of problems such as:
2. Meet the needs of body fluids
Did you know that watermelon contains 92% water and electrolytes which are good for hydrating the body? Both of these compounds are very important to prevent you from becoming dehydrated and are effective in lowering body temperature and blood pressure.
The water from watermelon is also effective in moisturizing the body during the dry season. That is why, it is not surprising that people in tropical areas often eat watermelon.
This is because the large amount of water in watermelon helps stimulate the release of excess fluid in the form of sweat. Then, your body temperature will drop after eating watermelon in the heat of the weather.
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3. Prevent the formation of kidney stones
The high potassium content in watermelon can actually help release toxic deposits in the kidneys. In fact, potassium is also known to reduce uric acid in the blood. That way, the risk of forming kidney stones is also reduced.
You may also urinate more often after consuming watermelon. The good news is, this can help rid the kidneys of toxins that the body doesn’t need.
Meanwhile, the antioxidant compounds in watermelon also provide benefits for kidney health. However, you still need to be careful because too much potassium intake can actually be dangerous, especially for kidney disease patients.
4. Improve hair and skin health
It is no secret that the vitamins A and C that you can find in watermelon are very beneficial for your skin and hair.
Vitamin C is a vitamin that plays an important role in healing connective tissue and increasing collagen production. Meanwhile, vitamin A can help repair skin cells and keep them young and supple.
This is what makes watermelon so popular because it can both beautify your appearance and quench your thirst in the heat of the dry season.
5. Helps control blood sugar
The rules that must be obeyed by diabetics are on a diet low in sugar and rich in carbohydrates. This is because they often feel hungry, but cannot eat at will, so that their appetite also decreases.
Therefore, watermelon is here as a light snack for people with diabetes.
Not only that, the potassium and magnesium content in it also helps improve insulin function in the body. This also contributes to lowering blood sugar levels.
Even so, people with diabetes should only benefit from watermelon in small amounts. This is because the sweet taste of watermelon can actually backfire against soaring blood sugar.
6. Overcoming muscle pain
Muscle pain after exercise is really annoying. Instead of feeling well, you just want to rest from enjoying the pain.
Research Journal of Agricultural and FoodChemistry proved drinking watermelon juice helps calm muscles after exercise. Athletes who consume more than 473 ml of this fruit juice in 1 hour before exercise tend to be immune to muscle pain
In addition, this property of watermelon also shows a more stable heart rate everyday. This may be due to the citrulline found in watermelons.
Citrulline is an amino acid that is also sold as a supplement to treat muscle pain. However, research shows that the absorption of these compounds will be more effective when consumed in the form of juice than fresh fruit.
7. Increase your appetite for sex
Not only Viagra, watermelon rind turns out to have properties as a natural strong medicine. Experts argue that this fruit peel can help men overcome mild to moderate erection problems.
That way, your performance in bed will last longer. This is due to the citrulline content in watermelon skin which contains a unique amino acid.
This citrulline content can dilate blood vessels and increase libido. That is why, the way watermelon skin works is similar to strong drugs or Viagra.
The risk of eating too much water
There are many benefits offered by watermelon to the health of the body, considering that the fruit is rich in needed nutrients.
However, consuming too much watermelon can certainly have a negative impact on health due to excessive intake of lycopene and potassium, such as:
If you have further questions about the properties and contents of watermelon, please consult your doctor.
Hello Health Group does not provide medical advice, diagnosis or treatment.
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Naz, A., Butt, MS, Sultan, MT, Qayyum, MM, & Niaz, RS (2014). Watermelon lycopene and allied health claims. EXCLI journal, 13, 650–660. Retrieved 11 February 2021.
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Angelo, G. (2019). Vitamin A and Skin Health. University of Michigan. Retrieved 11 February 2021, from https://lpi.oregonstate.edu/mic/health-disease/skin-health/vitamin-A
Pullar, JM, Carr, AC, & Vissers, M. (2017). The Roles of Vitamin C in Skin Health. Nutrients, 9 (8), 866. https://doi.org/10.3390/nu9080866. Retrieved 11 February 2021.
Tarazona-Díaz, MP, Alacid, F., Carrasco, M., Martínez, I., & Aguayo, E. (2013). Watermelon juice: potential functional drink for sore muscle relief in athletes. Journal of agricultural and food chemistry, 61 (31), 7522–7528. https://doi.org/10.1021/jf400964r. Retrieved 11 February 2021.
Cormio, L., De Siati, M., Lorusso, F., Selvaggio, O., Mirabella, L., Sanguedolce, F., & Carrieri, G. (2011). Oral L-citrulline supplementation improves erection hardness in men with mild erectile dysfunction. Urology, 77 (1), 119–122. https://doi.org/10.1016/j.urology.2010.08.028. Retrieved 11 February 2021.
