Benefits of Watermelon: What is it good for?

Watermelon is a fruit from the Citrullus genus belonging to the Cucurbitaceae family . This fruit, whose scientific name is Citrullus lanatus , usually grows in hot climates during the summer months and has a large water content. The flesh of the watermelon is generally sweet and juicy and is usually red or pink in color. However, some species may also have yellow, green or white watermelons.

Watermelon was first grown approximately 5000 years ago and spread throughout the Mediterranean over time; It is frequently consumed in summer due to its taste, nutrients, rich vitamins and low calories.

So, what is eating watermelon good for, what are the benefits of watermelon? Let’s examine it together:

Benefits of Watermelon

• It regulates blood pressure.
• Prevents fluid loss.
• It is a source of antioxidants.
• It is good for constipation.
• It moisturizes the skin.
• It improves sleep quality.
• It prevents the risk of cancer.
• It reduces muscle pain.

Get support from a specialist doctor for the most accurate information and healthy results. The information contained in our content does not constitute a prescription. We wish you healthy days…

Regulates Blood Pressure

The potassium it contains helps control blood pressure. This may protect against coronary heart disease. Potassium may lower blood pressure by balancing the effects of sodium. Regular intake of potassium can reduce the risk of hypertension .

Watermelon contains an amino acid called arginine . Arginine may increase nitric oxide production. Nitric oxide can lower blood pressure by dilating blood vessels. Research shows that arginine supplements may lower blood pressure.

Prevents Fluid Loss

Watermelon is a summer fruit that contains 92% water . With this feature, it can prevent fluid loss and meet some of the amount of water the body needs.

It is a source of antioxidants

Watermelon contains powerful antioxidants such as lycopene . Lycopene may help reduce cell damage and support the immune system.

Good for Constipation

Watermelon has a high water content (about 92%) . Water can help soften stool and make it easier to pass, thus increasing motility in the intestines.

Watermelon contains fiber, especially found in its seeds. Fiber can stimulate bowel movements and reduce the risk of constipation by increasing the volume of stool.

Moisturizes the Skin

Lycopene contained in watermelon slice protects the skin from harmful UV rays. Vitamin A, a natural antioxidant, is found in watermelon. 100 grams of watermelon meets 19% of the daily vitamin A requirement . Vitamin A is an important source for skin health. 1 slice of watermelon can meet 20% of your daily vitamin C needs .

Vitamin C ensures that watermelon contains an antioxidant that supports skin health. It can maintain a youthful appearance by fighting free radicals in the skin.

Improves Sleep Quality

Watermelon contains magnesium . Magnesium can help relax muscles and reduce stress. With these properties, magnesium may have the potential to improve sleep quality.

Lycopene and other antioxidants contained in watermelon can reduce cellular stress and positively affect sleep quality by relaxing the body.

Prevents Cancer Risk

Antioxidants such as lycopene, beta carotene and lutein contained in watermelon slices may protect against colon, prostate, breast and lung cancers.

Lycopene is a carotenoid found especially in watermelon and is common in red fruits and vegetables. Lycopene is thought to have antioxidant properties, and some research suggests that lycopene may protect against cancer.

Reduces Muscle Pains

Watermelon contains the mineral magnesium . Magnesium can help muscles relax, which can provide relief from muscle aches.

Watermelon contains lycopene and other antioxidants. Antioxidants can reduce cell damage and relieve muscle inflammation thanks to their anti-inflammatory properties.

Scientific Studies About the Benefits of Watermelon

Lycopene and Antioxidant Effects

Study: Many studies show that the lycopene contained in watermelon has antioxidant properties and may reduce cell damage by fighting free radicals.

Source: Brown MJ, Ferruzzi MG, Nguyen ML, et al. (2008). Carotenoid bioavailability is higher from salads ingested with full-fat than with fat-reduced salad dressings as measured with electrochemical detection. The American Journal of Clinical Nutrition, 88(5), 1286–1297.

 

Hydration and Sports Performance

Study: With its high water content, watermelon may increase athletes’ hydration and support exercise performance.

Source: Tarazona-Díaz MP, Alacid F, Carrasco M, et al. (2013). Watermelon juice: potential functional drink for sore muscle relief in athletes. Journal of Agricultural and Food Chemistry, 61(31), 7522–7528.

 

Cardiovascular Health

Study: The lycopene and arginine contained in watermelon may lower blood pressure and improve cardiovascular health.

Source: Figueroa A, Sanchez-Gonzalez MA, Perkins-Veazie PM, Arjmandi BH. (2011). Effects of watermelon supplementation on arterial stiffness and wave reflection amplitude in postmenopausal women. Menopause, 18(12), 1336–1343.

 

Anti-Inflammatory Effects

Study: There is research showing that the ingredients contained in watermelon may reduce inflammation and combat inflammatory conditions.

Source: Zhu QY, Hackman RM, Ensunsa JL, Holt RR, Keen CL. (2003). Antioxidative activities of oolong tea. The Journal of Agricultural and Food Chemistry, 51(22), 6562–6565.

These studies support the positive effects of the nutrients and antioxidants contained in watermelon on health. However, each health condition is individual and it is important to remember that such benefits may vary from person to person.

What are the Benefits of Watermelon Seeds?

Watermelon seeds, as well as watermelon itself, have benefits for human health:

• The substance called cucurbocitrincontained in watermelon seeds helps regulate blood pressure.
• Another ingredient among the benefits of watermelon seeds is the positive contribution of the magnesium it contains to heart health.
• Vitamin B contained in watermelon strengthens immunity.
• Unsaturated fats provide energy to the body.

Watermelon Calories and Nutritional Values

Lycopene, which is known to fight prostate cancer and heart diseases, is found 40% more in watermelon than tomatoes. Watermelon nutritional value table is known for its suitability for diet menus. Watermelon nutritional values ​​per 100 grams are as follows:

Nutrient Quantity (100 grams)

Calorie 30 kcal

Protein 0.6g

Oil 0.2g

Carbohydrate 7.6g

Fiber 0.4g

Sugar 6.2g

Calcium 7mg

Iron 0.2mg

Magnesium 10 mg

Phosphorus 11 mg

Potassium 112 mg

C vitamin8.1mg

Vitamin A 569 IU

Can You Eat Watermelon on a Diet?

Watermelon is a low-calorie fruit that can be consumed within a diet. Watermelon has a high water content and is low in calories; This makes it an ideal option for those who want to control their weight. It also contains fiber, which can contribute to the diet process by providing a feeling of satiety.

Watermelon contains the fruit sugar fructose. Therefore, ‘Does watermelon make you lose weight?’ The answer to the question should be evaluated from this perspective. It should not be forgotten that instead of losing weight by just eating watermelon, you can gain weight this way. However, watermelon contains only 0.2 grams of fat per 100 grams. Since it is a fruit that contains 92% water despite its low fat content, it can be included in the diet in moderation.

Diabetic and kidney patients should consult a doctor before consuming.

Side Effects of Watermelon

As with every food product, consuming too much watermelon has side effects. ‘Does watermelon cause diarrhea?’ or ‘Does watermelon cause gas?’ To answer your questions, these disorders may occur when consumed too much.

It is necessary to consume watermelon before meals. Consumption after meals may cause bloating. The sugar content of 150 grams of watermelon is calculated as 10 grams. Therefore, it should be consumed with caution by diabetics.

Frequently Asked Questions About Watermelon Benefits

Does Watermelon Cause Gas?

Watermelon fruit, which contains sorbitol, can cause gas when consumed in excess. Sorbitol is a type of sugar that can cause gas. If you have gas problems, you can limit your daily watermelon consumption.

What Vitamins Are in Watermelon?

In 1 slice of watermelon, approximately 152 grams:

• 16% vitamin C,
• 7% Vitamin B5,
• 7% copper,
• 5% Vitamin A,
• 5% potassium,
• 5% biotin,
• 4% magnesium,
• 4% vitamin B6,
• It contains 4% vitamin B1.

Among the vitamins and minerals of watermelon, the antioxidant lycopene and the amino acid citrulline make this summer fruit nutritious.

Does Watermelon Cleanse the Blood?

Watermelon water content is 92%. It also attracts attention with its antioxidant properties. With its water capacity and antioxidant properties, consumption of watermelon can help cleanse the blood. However, more studies are needed on this subject.