Watermelons are associated with summer and are thought to be made of only water and sugar. Watermelons originated from Southern Africa, the Nile River Valley. Roughly 1,000 years ago, they were cultivated in China. Nowadays, watermelon is grown around the world. It ranges from sweet to bitter, and varies in size, shape, color of the flesh (red, orange and yellow) as well. However, they have not only a sweet taste and refreshing quality, but also boast some powerful health benefits.
Watermelons are rich in water content that favors beating summer thirst and staying hydrated [5]. Watermelons consist of vitamins, minerals and organic compounds. Watermelons are very low in calories and offer 20 % of daily intake of vitamin C and 17 % of vitamin A [3]. Vitamin C ensures against scurvy, skin infections and common cold. Additionally, it is used to improve mood, combat depression and anxiety, thinking problems, improve physical endurance and slow aging (reduce wrinkles and age spots on the skin). Vitamin A promotes the growth of bodily tissues and hair. Furthermore, watermelons contain:
- potassium;
- iron;
- calcium;
- magnesium;
- fiber;
- protein;
- phosphorus;
- zinc;
- copper;
- vitamin B6;
- niacin.
The intake of potassium-containing food helps to control heart rate and blood pressure, protects against stroke and heart diseases. However, people with much potassium in their blood, should probably not eat much watermelon a day and exceed the 140 mg of potassium as it can result in irregular heartbeats and other cardiovascular problems. Watermelons contain the amino acid citrulline, which promotes blood flow and improves circulation [4].
Along with pink grapefruit and guava, watermelons are an important source of lycopene [6]. Lycopene helps to prevent “hardening of the arteries” (atherosclerosis), heart disease, and cancer. However, if watermelons are eaten in abundance, one may experience problems from having too much lycopene or potassium: indigestion, diarrhea and nausea.
Watermelon helps to reduce muscle soreness and contributes to the recovery of athletes after hard exercises. Moreover, watermelon’s health effects fight against:
- asthma;
- constipation;
- cholesterol;
- heart attack;
- fluid retention;
- itchiness;
- kidney disorder [2].
Watermelons are used in curries, steaks, and salads. They are good for diabetic patients as they could be a good supplement for them, give the feeling of being half fed. Moreover, the various minerals and vitamins (potassium, magnesium, etc.) help the proper functioning of insulin and low the blood sugar level [2, 5]. The consumption of watermelons contributes to the weight and belly fat lost, proper functioning of internal organs, eyes, and the secretion system. Additionally, eating of watermelon improves sleep, boosts energy, fasters healing of wound and other skin problem [1].
Thus, watermelons are delicious to eat and their unique components contribute to the beneficial impact on health.
References:
1. Benefits of eating watermelon daily. http://www.saidaonline.com/en/news.php?go=fullnews&newsid=18640 (accessed May 09, 2015).
2. Health benefits of watermelon. http://juicing-for-health.com/basic-nutrition/healing-foods/health-benefits-of-watermelon.html (accessed May 09, 2015).
3. Swalin R. 5 Things you didn’t know about watermelon. http://news.health.com/2014/07/01/5-things-you-didnt-know-about-watermelon/ (accessed May 09, 2015).
4. Szalay J. Watermelon: health benefits, risks & nutrition facts. http://www.livescience.com/46019-watermelon-nutrition.html (accessed May 09, 2015).
5. Watermelon nutrition facts. http://www.nutrition-and-you.com/watermelon.html (accessed May 09, 2015).
6. What’s new and beneficial about watermelon. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=31 (accessed May 09, 2015).
