Watermelon is a large, round, oval fruit with a green rind and juicy red or pink flesh. It has a sweet flavor and may or may not contain seeds, depending on the variety.
Thanks to its high water content and abundance of health-promoting nutrients, watermelon not only quenches thirst, but can also aid in weight maintenance, healthy eyes, and muscle recovery.
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1. Keep yourself hydrated
Your body uses water to remove waste, lubricate your joints, and maintain your temperature. If too much fluid is lost and not reabsorbed, dehydration can occur. This can lead to symptoms such as fatigue, dizziness, dry mouth and confusion.
Watermelon contains 91% water, making it an excellent food for staying hydrated.
2. Maintain your weight
Thanks to its high water content and low calorie density, watermelon can promote feelings of fullness and aid in weight management.
A small study found that eating watermelon every day made you feel more full than eating a low-fat cookie, for up to 90 minutes after consumption. Participants also experienced weight loss, as well as improvements in the following heart disease risk factors:
3. Supports eye health
Watermelon is a good source of vitamin C. Observational studies have shown that higher vitamin C levels may reduce the risk of cataracts (when the lens of the normally clear eye becomes cloudy).
The vitamin A in watermelon is also essential for healthy eye development, particularly retinal health, low-light vision, and color vision.
4. Strengthens the immune system
Vitamin C has long been recognized as crucial to immune system function. Inadequate vitamin C intake can lead to weakened immunity and increased risk of infections. The citrulline in watermelon plays a potential antioxidant and vasodilatory role in our body.
5. Relieves muscle pain
The citrulline in watermelon can boost nitric oxide production and lower ammonia levels. Nitric oxide improves blood flow, which increases oxygen delivery to muscles. This can help improve exercise performance and reduce post-workout muscle soreness. High ammonia levels can lead to muscle fatigue and lactate build-up, which results in muscle pain.
Although more research is needed, participants in a small study found improvements in heart rate recovery and muscle soreness 24 hours after consuming natural watermelon juice.
6. Helps skin health
Several nutrients in watermelon can support skin health. Vitamin C is essential for the production of collagen, a protein that keeps your joints healthy and your skin plump and firm. Lycopene may also help protect the skin from damage caused by ultraviolet (UV) rays from the sun.
7. Improves digestion
Watermelon’s high water content and low fiber content make it potentially beneficial for digestion. Water is essential for digestion because it moves food through the intestines and helps break down food so your body can absorb the nutrients it needs.
Fiber is an indigestible carbohydrate that is important for preventing constipation and keeping you eating regularly. It helps clear out bacteria and other buildup in your digestive tract to improve gut health.
Watermelon Nutrition
A 1 cup serving of cubed watermelon has the following nutritional profile in grams (g), milligrams (mg), micrograms (mcg), or percent of daily value (%DV):
- Calories: 46
- Egg white: 0.9 grams
- Fat: 0.2 grams
- Carbohydrates: 11.5 grams
- Fiber: 0.6 grams
- Sugar: 9.4 grams
- Vitamin C: 12.5 mg: 14% RDA
- Vitamin A: 43 mcg: 5% RDA
Watermelon is high in vitamin C, which acts as an antioxidant and supports immune system health, wound healing, and healthy growth and development.
Watermelon is a natural source of lycopene, which is known for its potential to reduce the risk of prostate cancer and heart disease. It is also a source of citrulline, which can improve blood flow and enhance athletic performance.
Side effects of eating watermelon
If you have digestive problems, diabetes or migraines, you may want to avoid or limit watermelon in your diet. Some side effects include:
- Digestive problems: Watermelon is considered a high FODMAP (fermentable oligo-, di-, monosaccharides and polyols) food because it contains large amounts of oligosaccharides (fructans), monosaccharides (fructose) and polyols. These sugars are poorly absorbed by the small intestine if you have irritable bowel syndrome (IBS) or IBS-related symptoms, which can lead to cramping, bloating, diarrhea, gas or constipation.
- Diabetes:Watermelon has a low glycemic load of just 4. This means it is unlikely to have a significant impact on blood sugar levels when consumed in moderation. However, people with diabetes should watch their portion sizes and limit themselves to servings of three-quarters to one cup.
- Migraine:The fruit may trigger migraine attacks in some sensitive people, although the exact reason for this is still unclear.
- Discoloration of the skin: Excessive daily consumption of watermelon can lead to a rare skin condition known as lycopenemiaa variant of carotenemia that can lead to red or orange discoloration of the skin.
Can you be allergic to watermelon?
Although watermelon allergy is rare, it can occur in people with pollen allergies, particularly those allergic to ragweed or grass pollen. The protein in watermelon is similar to that in pollen and confuses your immune system, resulting in symptoms such as itching. This is called oral allergy syndrome (OAS).
Are Watermelon Seeds or Rinds Good for You?
Watermelon seeds are relatively low in calories, but high in nutrients. A 28 gram serving of watermelon seeds contains many nutrients, such as protein, phosphorus, magnesium, iron and zinc. Watermelon seeds are often roasted to create a crunchy, nutritious snack.
The often forgotten rind of the watermelon (the green outer layer) is a good source of fiber and contains other essential nutrients such as potassium and antioxidants. You can eat watermelon rind raw or use it in baked goods and stir-fries. Raw it has a flavor similar to cucumber.
Is it safe to follow a watermelon diet?
The watermelon diet is a low-calorie detox diet that claims to provide rapid weight loss. However, no clinical studies have confirmed a link between the watermelon diet and weight loss or other health benefits.
While there is no upper limit to the amount of watermelon a person can eat per day, consuming about 2 cups of the fruit per day is generally recommended. With this serving of 2 cups you meet the recommended daily amount of fruit.
However, a balanced diet should include a variety of types and colors of fruits so that your body gets a wide range of beneficial plant compounds.
Resume
Watermelon is a hydrating fruit that contains vitamins A and C, lycopene, and citrulline. It may promote recovery after exercise, aid in weight management, improve digestion, and support eye health. However, more research is needed to confirm these benefits. People with migraines or digestive issues like IBS may want to be careful with their watermelon consumption, as it may trigger symptoms.