Watermelon is a sweet and juicy fruit, the perfect drink to quench your thirst on a hot summer day. This large, round fruit has a green peel and bright red flesh. It's also rich in nutrients, including antioxidants and vitamins A and C. Here are 6 health benefits of watermelon.
1. Stay hydrated
Staying hydrated is important for your body to function properly. Thermoregulation, normal organ function, nutrient delivery to cells, and alertness are just some of the bodily processes that depend on adequate hydration. Eating foods high in water content may help provide your body with the water it needs to function properly.
Watermelon is 92% water, making it an excellent choice for everyday drinking. Plus, it's a melon that's low in calorie density -- in other words, it has very few calories for its total weight. Eating foods that are low in calorie density, like watermelon, can help with weight control by keeping you full for longer.
2. Has anti-cancer effects
Watermelon contains several plant compounds, including lycopene and cucurbitacin E, that may have anticancer effects. Lycopene is thought to work by reducing blood levels of insulin-like growth factor (IGF), a hormone that promotes cell division. Remarkably, cancer forms when cell division becomes uncontrollable. In addition, cucurbitacin E may inhibit tumor growth by promoting autophagy in cancer cells. Autophagy is the process by which the body removes damaged cells.
3. Keep your heart healthy
Several nutrients in watermelon may support heart health. Heart disease is the leading cause of death worldwide. Notably, lifestyle factors such as diet may reduce the risk of heart attack and stroke by lowering blood pressure and cholesterol levels.
Research suggests that lycopene may help lower cholesterol and blood pressure. It may also help prevent oxidative damage caused by high cholesterol levels. Watermelon also contains citrulline, an amino acid that can increase nitric oxide levels in the body. Nitric oxide helps blood vessels dilate, which reduces blood pressure. Other heart-healthy vitamins and minerals in watermelon include magnesium, potassium, and vitamins A, B6, and C.
4. Reduce inflammation and oxidative stress
The combination of antioxidants, lycopene, and vitamin C in watermelon may help reduce inflammation and oxidative damage. Inflammation is a key driver of many chronic diseases. As an antioxidant, lycopene can also slow the onset and progression of Alzheimer's disease. However, more research is needed.
5. Prevents macular degeneration
Watermelon complex lycopene may be good for your eyes. Age-related macular degeneration (AMD) is a common eye problem that can lead to blindness in older adults. Lycopene's action as an antioxidant and anti-inflammatory compound may help prevent and inhibit macular degeneration.
6. Anti-aging
Vitamins A and C in watermelon are important for skin health. Vitamin C—whether eaten or applied topically—helps your body make collagen, the protein that keeps your skin soft and your hair strong. Getting more vitamin C from food and/or supplements may reduce your chances of developing wrinkles and dry skin. Vitamin A is also important for healthy skin, as it helps produce and repair skin cells.
