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9 Health Benefits of Watermelon & How to Pick One

Watermelon Sugar

By Misha AlslebenPublished 3 years ago 4 min read
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Photo to the left by Dainis Graveris Photo to the right by Alex Azabache via Unsplash

Summers around the corner which means it is also time for fresh seasonal fruits and vegetables.

One of my personal favorites , watermelon.

Watermelon has more vitamins and nutrients than most realize. So not only is refreshing and delicious but also good for you.

One cup of Watermelon contains 46 calories per cup but is high in Vitamin C , Vitamin A , and healthy plant compounds.

Helps You Hydrate

Drinking water is a important way to stay hydrated, but eating certain foods with a high water content help too. Watermelon is composed of 92% water.

Watermelon is a great example of a good volume food without high calories because it is full of water and fiber.

Contains Nutrients & Beneficial Plant Compounds

Watermelon contains 21% vitamin C , 18% vitamin A , 5% potassium, 4% magnesium, and vitamins B1,B5, & B6 . Watermelon is also high in carotenoids, including beta-carotene and lycopene. It also has citrulline, an important amino acid.

Contains Compounds That May Prevent Cancer

Researchers have studied the individual plant compounds in watermelon for their anti cancer effects.

Though lycopene intake is associated with a lower risk of some types of cancer, study results are mixed. The strongest link so far seems to be between lycopene and cancers of the digestive system. It appears to reduce cancer risk by lowering insulin-like growth factor (IGF), a protein involved in cell division. High IGF levels are linked to cancer .

In addition, cucurbitacin E has been investigated for its ability to inhibit tumor growth.

May Improve Heart Health

Heart Disease is the number one cause of death worldwide.

Lifestyle factors including diet, may lower risk of heart attack and stroke by reducing blodd pressure and cholesterol levels. Several nutrients in watermelon have specific benefits for heart health.

Studies suggest that ly opened may help lower blood pressure and cholesterol , it can also help prevent oxidative damage to cholesterol.

May Lower Inflammation and Oxidative Stress

Inflammation is a key driver in many chronic diseases. Watermelon may help lower inflammation and oxidative damage as its rich in anti-inflammatory antioxidants lycopene and vitamin C .

A study reflects humans given ly opened rich tomato juice with added vitamin C made marker of inflammation go down and antioxidants went up.

May Help Macular Degeneration

Lycopene is found in several parts of the eye where it helps protect against oxidative damage and inflammation. It May also he’ll prevent age related macular degeneration.

This is a common eye problem that can cause blindness in older adults.

May Help Releive Muscle Soreness

Citrulline is an amino acid in watermelon, and may reduce muscle sorness.

A small study reflected that individuals gives plain watermelon juice or watermelon juice mixes with citrulline that both drinks led to less muscle soreness and quicker heart rate recovery Compared to just citrulline in its own.

Good For Skin And Hair

Two vitamins in watermelon, A and C are important for skin and hair health. vitamin a

Vitamin A is important for healthy skin since it helps repairs and create skin cells, without enough vitamin A your skin can look flaky and dry.

Vitamin C helps your body make collgen a protein that keeps your skin supple and your hair strong.

Both lycopene and beta carotene may also help protect your skin from sunburn.

Can Improve Your Digestion

Watermelon Contains lots of water and small amount Of fiber both of which are essential for healthy digestion.

Fiber can provide build for your stool and water helps your digestive tract move efficiently.

Picking the right watermelon though can be a challenging task.

Here are 4 tips to help you get the best tasting watermelon rather it’s for a snack , a fruit cake, the soccer team snack or a backyard bbq you will fall in love with these tips to get you the best tasting juiciest watermelon to enjoy your summer with.

Shape Matters

An elongated watermelon is a “Male “ watermelon these are typically watery and not sweet.

While a round watermelon is a “female“ these are larger and sweet.

Spots

Its not uncommon to see a blemish or two on a watermelon , but these are noticeable spots.

These are field spots.

A white field spot will mean your watermelon is going to have little or no taste.

While a Yellow or Orange field spot will yield a watermelon full of flavor and sweetness.

Webbing

Smaller webbing on a watermelon will mean a bland watermelon.

Larger webbing will be your sign for a sweet juicy fruit.

Color

A dark and dull watermelon means it’s ripe and ready to go.

While A shiny light watermelon means it’s not ripe and probably will be harder fleshed as well as be bitter or flavorless.

So if you’re like me you can begin your countdown as watermelon Season approaches. From May to September you shouldn’t have too hard of a time finding a yummy , nutrioutious and fun tasty fruit to enjoy your summer with!

Photo by Moshe Silberberg on Unsplash

Thank you for reading this article, if you enjoyed it please give it a heart and feel Free to share it ! Share and tips are always appreciated!

Sources :

I'm not a medical Dr. and this article should not or ever replace medical advice. My knowledge comes from courses I have taken through Stanford online from their dietics program and other knowledge I've gained while learning about and enjoying food through life. The rest of my knowledge that helped shaped this article are from the following medical journals.

https://pubmed.ncbi.nlm.nih.gov/17640421/

https://pubmed.ncbi.nlm.nih.gov/26029167/

https://pubmed.ncbi.nlm.nih.gov/25915611/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4464475/

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About the Creator

Misha Alsleben

Wife & Mom Fueled by ;

Caffeine & Gratitude, when I’m not writing you’ll find me raising awareness about our planet’s needs , in the kitchen ,outside with the family, taking photos or in a bookstore.

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