OVERVIEW:
Watermelon is the best summer fruit, which not only quenches thirst, but also calms your hunger.
Watermelon is large in size. It is red from inside and green from outside. It contains more than 90 percent of water. Its place of origin is said to be around the Kalahari Desert in South Africa. The first crop of watermelon is said to have been grown in Egypt about 5 thousand years ago.
Watermelon cultivation is believed to have started in China in the 10th century and today China is the largest producer of watermelon. In India, it is also cultivated on a large scale. [Trusted Source 1]
INTERESTING FACTS:
- You will be surprised to know that the weight of the largest watermelon so far has been recorded 122 KG. This record was recorded in 2005 during the Hope Arkansa Big Watermelon Competition.
- There are over 1,200 varieties of watermelon, which are grown worldwide.
- Watermelon contains 40% more lycopene than raw tomatoes.
- You would be surprised to know that square watermelon is grown in Japan. For this, they place the watermelon inside square glass boxes from the beginning, so that the fruit takes shape of the container as it grows.
- Watermelon is both a fruit and a vegetable. A vegetable of the peels of this fruit is made.
IS WATERMELON GOOD FOR YOU?
This fruit is full of many essential nutrients, so it can work to remove many health related problems. It is rich in potassium, iron, fiber and vitamins A, vitamin B and vitamin C, but what makes this fruit most special is the element called, lycopene. Lycopene is a pigment that gives the fruit a deep red color.
Several studies have revealed the beneficial effects of lycopene. This element may reduce the risk of stroke as well as lower blood pressure levels.
WATERMELON NUTRITIONAL FACTS:
Per 100 grams serving of raw watermelon contains about —
- 30 calories
- 7.5 gram carbohydrates
- 569 IU vitamin A
- 8.1mg vitamin C
- 7.0 mg calcium
- 0.2 mg iron
- 10.0 mg magnesium
- 11.0 mg phosphorus
- 112 mg potassium
- 1.0 mg sodium
- 1.5 mcg fluoride
- 3.0 mcg folate
- 4.1 mg choline
- zero cholesterol
HEALTH BENEFITS OF WATERMELON:
1. Cardiovascular Health:
According to a research, eating watermelon or drinking watermelon juice regularly can prevent the accumulation of bad cholesterol, which can cause heart disease. [Trusted Source 2]
According to the study, behind these heart-healthy properties of watermelon is a substance called citrulline found in watermelon. Research has reported that citrulline may well have a beneficial effect on atherosclerosis. [Trusted Source 3]
Atherosclerosis is a heart disease in which fat, cholesterol and other substances begin to form on the walls of the artery. In addition, citrulline may also act to reduce arterial stiffness in women after menopause. [Trusted Source 4]
2. Digestive Health:
Watermelon can help you to run the digestion smoothly. The fruit is rich in water and water is considered the most important element in digesting food.
Apart from this, watermelon also contains fiber, which works to keep the digestive system healthy as well as relieve problems like constipation, diarrhea and acid reflux. [Trusted Source 5]
To avoid stomach problems, you can include watermelon in your daily diet.
3. For Weight Loss:
Watermelon works best for weight loss. People who are troubled by their increasing weight can add watermelon to their daily diet. Losing weight is one of the best health benefits of watermelon. The fruit has a low calorie content, while fiber is found to be high. [Trusted Source 6]
In addition, it contains a high amount of water, which can help to flush out toxins from the body and reduce weight. [Trusted Source 7]
A large piece of watermelon contains about 86 calories, less than 1 gram of fat and 22 grams of carbs. It does not contain cholesterol and provides 5 percent of the daily fiber requirement, which helps in burning fat and reducing weight. [Trusted Source 8]
4. Keeps You Hydrated:
It is very important to stay hydrated to keep the body healthy, that is, there should be sufficient amount of water in your body. Dehydration can cause many physical problems, such as constipation, weakness, vertigo, low blood pressure, headache, dry mouth, flatulence. [Trusted Source 9] [Trusted Source 10]
Watermelon is rich in water, so it works to keep the body hydrated. Especially, during summer, the problem of dehydration is more, so doctors also recommend drinking watermelon juice. It rehydrates your body and keeps your stomach cool. [Trusted Source 11]
5. Prevents Cancer:
Watermelon contains an element called lycopene, which can help to prevent cancer. The fruit attains a red color due to lycopene. [Trusted Source 12]
It is a powerful antioxidant, so it can prevent cancer from growing in the body. According to a study, lycopene has chemo-preventive properties, which may reduce the risk of prostate cancer in particular. [Trusted Source 13]
According to an another study, lycopene may reduce or prevent the side effects of chemotherapy with its antioxidant and anti inflammatory properties. [Trusted Source 14]
6. Muscle Aches:
This fruit is rich in electrolytes and citrulline, which can soothe sore muscles after exercise. According to a research, citrulline present in watermelon may help to reduce muscle pain. Therefore, you can include watermelon in your daily diet to avoid muscle ache. [Trusted Source 15] [Trusted Source 16]
7. Better Immunity:
Being full of vitamin C, watermelon strengthens the body’s immune system. In addition, it also contains fiber, which works to keep the intestines healthy. [Trusted Source 17] [Trusted Source 18]
Watermelon fruit also contains vitamin B6, which helps the immune system to produce antibodies. Vitamin A present in watermelon regulates the immune system and prevents infections. [Trusted Source 19]
8. For Asthma:
The benefit of lycopene present in watermelon can be seen here. It is an effective antioxidant, which may prove to be effective for asthma patients.
The clinical effect of lycopene has been observed in a study conducted on 17 adults with asthma. According to an another report, adequate intake of lycopene and vitamin A may be beneficial for asthma patients. [Trusted Source 20]
9. Kidney’s Health:
Watermelon has less potassium than other nutrients. According to a report by the US National Kidney Foundation, watermelon can benefit people suffering from kidney disease. [Trusted Source 21]
It may be a good option to include watermelon in your daily diet to keep your kidneys healthy.
10. Blood Pressure Control:
Watermelon is rich in amino acids called citrulline, which may be beneficial for blood pressure. According to a study held in Florida State University, citrulline may be helpful in controlling blood pressure. [Trusted Source 22]
Watermelon is also a good source of potassium, which is known to reduce high blood pressure. Potassium is also an electrolyte, which regulates blood pressure during exercise. [Trusted Source 23]
Another study also supports the blood pressure control properties of watermelon. Research has found that watermelon can reduce systolic and diastolic blood pressure. [Trusted Source 24]
11. For Eye Health:
Watermelon is a good source of Vitamin A, which helps to produce pigments in the retina of the eyes. This can help to remove age-related eye blur. Vitamin A is also called retinol, which promotes good vision in low light. [Trusted Source 25]
The Age-Related Eye Disease Study (AREDS) sponsored by the Federal Government National Eye Institute found that vitamins C and vitamin E, combined with β-carotene, zinc and copper, can reduce the risk of age-related macular degeneration (AMD) by about 25 percent. [Trusted Source 26]
AMD is a medical condition related to the eyes, which is the leading cause of decreased eye vision in people of 50 years and older. The disease damages the macula, which is near the center of the retina. The macula helps us to see objects that are directly in front of our eyes. [Trusted Source 27]
12. Diabetes:
The fruit is low in sugar, so it does not promote diabetes. According to a report, watermelon has antioxidant as well as antidiabetic properties. [Trusted Source 28]
Also, it is free from cholesterol, so it can help control type-2 diabetes. [Trusted Source 29] [Trusted Source 30]
13. Heat Stroke:
Heat stroke is the condition in which the temperature of the body increases due to heat and cannot cool down. The reason behind its occurrence is to spend more time in hot summer and less consumption of non-alcoholic liquid. It can also be fatal in many cases.
At the same time, watermelon is high in water, so it works to protect your body from getting dehydrate. What’s more, watermelon can also prevent a condition like hyperthermia. It also has great importance in Chinese medicine. [Trusted Source 31] [Trusted Source 11]
Watermelon is one of the few fruits that quench thirst in summer and also relieve tiredness. Heat stroke does not significantly affect the amount of fluid retained in the body. [Trusted Source 32]
14. Bone Health:
Watermelon is rich in vitamin C, which is considered beneficial for bones. According to a report, vitamin-C deficiency in the body can cause problems like scurvy and bone pain. [Trusted Source 18] [Trusted Source 33]
A study from Switzerland suggests that lycopene present in watermelon may help to prevent the possibility of osteoporosis and bone fractures. [Trusted Source 34]
In addition, vitamin-A present in watermelon works to promote bone growth. [Trusted Source 35]
15. Oral Health:
Watermelon can also be consumed for good oral health. Watermelon fruit is rich in vitamin C and vitamin-C is considered very beneficial for strong teeth and gums.
According to a report, vitamin C deficiency can cause gum related problems. Another report stated the importance of vitamin C for oral hygiene. [Trusted Source 36] [Trusted Source 37]
In addition, watermelon has a lot of water, so it can remove plaque, bacteria from teeth.
16. Cell Damage:
As we stated earlier, watermelon is rich in lycopene and lycopene is the specific element that can prevent the damage of cells associated with heart disease. [Trusted Source 38]
Watermelon is also rich in vitamin B12, which helps in the development of red blood cells (RBCs). [Trusted Source 39] [Trusted Source 40]
17. During Pregnancy:
Watermelon is rich in nutrients such as folic acid, calcium, vitamins A and vitamin B12 and iron, which are needed during pregnancy. [Trusted Source 41] [Trusted Source 42]
According to a report, lycopene present in watermelon may reduce intra uterine growth restriction during pregnancy. Intra uterine growth restriction is a condition in which the baby does not reach normal weight during pregnancy. [Trusted Source 43]
According to an another report, watermelon can also help to reduce chest irritation and morning sickness during pregnancy.
18. In Burning Sensation:
Lycopene present in watermelon is rich in anti-inflammatory and antioxidant properties, which can benefit in conditions such as irritation and inflammation. [Trusted Source 44]
In addition, watermelon also contains an element called choline, which would be rich in antinociceptive and anti-inflammatory properties. Both these elements can benefit in pain, swelling and burning conditions in the body. [Trusted Source 45] [Trusted Source 46]
19. Energy Powerhouse:
To increase energy levels in the body, watermelon can be consumed regularly. Watermelon fruit is a good source of vitamin B, which works to increase the flow of energy in the body.
It is also rich in essential vitamins, such as vitamin B6 and vitamin B12, which are considered good sources of energy. [Trusted Source 40] [Trusted Source 47]
20. For Skin:
Watermelon has many skin benefits as well. There is a lot of water in it, so it works to hydrate and moisturize the skin by removing the dryness of the skin. Watermelon fruit is also rich in vitamin A, which can reduce large pores of the skin. You can also make a watermelon face pack for the face. [Trusted Source 40]
How to make watermelon face pack:
Make a paste by mixing one teaspoon of curd with one cup of chopped watermelon and apply it on the entire face and throat for about 20 minutes. Now wash your face with normal water. You can repeat this process 2 to 3 times a week.
One of the best benefits of watermelon is to prevent signs of aging. The presence of lycopene in it is beneficial for your skin, as it is an effective antioxidant, which protects your body from free radicals and significantly reduces the aging process. [Trusted Source 48]
21. For Hair:
Watermelon is rich in vitamin C, which helps your body to use non-heme iron. Non-heme iron promotes healthy hair. Collagen is also needed for healthy hair growth and vitamin-C present in it helps to promote collagen. [Trusted Source 49] [Trusted Source 50]
22. Sexual Health:
The benefits of watermelon do not end here. According to a report, citrulline present in watermelon fruit may be beneficial for sexual health. citrulline is a specific element that works to improve erectile dysfunction. [Trusted Source 51]
According to an another report, citrulline present in watermelon acts to increase nitric oxide, which improves erectile dysfunction and promotes the development of sexual ability. [Trusted Source 52]
23. Watermelon for Constipation:
Constipation may occur when the digestive system is spoiled, in which the stool of the person becomes hard and there is difficulty in bowel movement.
Constipation is common in children, the elderly and pregnant women. It is the most common gastrointestinal complaint worldwide, with more than 2 million cases reported annually. Watermelon can help you to improve this condition. Watermelon is rich in nutrients like water and fiber, so it can relieve constipation problem. [Trusted Source 53]
24. For Anemia:
The benefits of eating watermelon can also be seen in anemia disease. When there is anemia, there is a deficiency of red blood cells in the body. Watermelon is rich in nutrients such as iron, so it can act to promote red blood cells. In addition, the fruit also contains vitamin B12, which helps in the development of red blood cells. [Trusted Source 40] [Trusted Source 39]
25. Relieving Stress:
Watermelon fruit can also be consumed to relieve mental stress. It is enriched with vitamin C, which is known as anti-stress element. [Trusted Source 40]
Vitamin C is a well-known antioxidant, which works to relieve anxiety, stress, depression, fatigue and to improve your mood. Studies have shown that vitamin C can relieve oxidative stress and neuropsychological disorders. [Trusted Source 54]
HOW TO USE WATERMELON?
WATERMELON SALAD
Material Used:
- 1/2 Chopped onion
- 5 Cups chopped watermelon
- 2 Cucumbers, sliced round
- Chopped cashews (as required)
- 150 Gram cheese
- A handful of freshly chopped mint
- A cup of olive oil
- Juice of one lemon
- A pinch of salt
How to Make:
- Combine all ingredients in a bowl, except olive oil, lemon juice and salt
- Now mix olive oil and lemon juice in the mixture
- Finally sprinkle salt
WATERMELON DONUTS
Material Required:
- A seeded watermelon
- Sour cream (as required)
- Sugar to taste
- Vanilla Juice (to taste)
- Finely chopped almonds
How to Make:
- Cut the watermelon round in a donut shape and make a big hole in the center
- Add sugar and a little vanilla juice to the sour cream
- Now dip the melon pieces in the mixture and sprinkle almonds on top
- Now, you have to keep the watermelon pieces in the fridge for 1 to 2 hours
- After that you can enjoy watermelon donuts
SELECTION AND STORAGE OF WATERMELON:
Selection:
- You have to look for fresh watermelon, which is not cut from anywhere
- You can take watermelon small or large, which weighs heavy. This means that it is filled with more water
- You need to look for a field spot. This is the area of the outer layer of watermelon, which is adjacent to the ground and turns yellow due to sunlight. If the color of the field spot is white, then you understand that it has been broken soon
- Avoid pieces with white streaks or that contain too many white seeds
- If you are taking chopped watermelon, always choose pieces of bright red color, whose seeds are black or dark brown in color
Storage:
- An entire watermelon can be stored in the refrigerator for up to 2 weeks. Keep the fruit carefully. Make sure that the temperature of refrigerator is not below 4 ° C. Watermelons can be stored at room temperature 50 to 60 Fahrenheit.
- If you do not want to eat watermelon all at once, you can store the remaining sliced watermelon in a container and store it for 3 to 4 days in a fridge. Try to eat chopped watermelon early. [Trusted Source 55]
SIDE EFFECTS OF WATERMELON:
There is no doubt that watermelon is a beneficial fruit, but excessive intake of it can also cause some physical problems; including —
Stomach Troubles:
As we have seen, most of the benefits of watermelon can be attributed to lycopene, but this compound can also cause many side effects. If the fruit is eaten in an excessive amount, then overdose of lycopene can cause nausea, vomiting, indigestion and diarrhea.
Hyperkalemia:
Excess intake of watermelon can cause hyperkalemia, in which potassium levels are higher than normal. This can cause heart problems, such as irregular heartbeat and a weak pulse. [Trusted Source 56]
Allergies:
Some individuals may be allergic to watermelon. This can range from mild to severe rashes and swelling on the face. [Trusted Source 57]
TAKE AWAY
Now you must have known about the different physical health benefits of eating watermelon fruit. Keep in mind that if regular side effects of watermelon are observed, then stop the consumption of watermelon on immediate basis.
If you have any question or suggestions, you can also ask in the comment section below.