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5 Unexpected Health Advantages of Watermelon!
This delicious summer fruit is a hidden superfood for individuals above 50.
There are few things as invigorating as fresh, juicy watermelon on a scorching summer day. However, don’t just see it as a symbol of summer enjoyment. Regard it as a nutritional powerhouse.
Watermelon is brimming with vital nutrients that can have a significant impact as you get older, some of which are unique compared to other fruits and vegetables. “It’s a wonderful gift to have something like watermelon in our diet that is naturally sweet, tasty, satisfying, and packed with beneficial nutrients,” says Samantha Cassetty, a registered dietitian in New York.
Here are five causes to include watermelon on your grocery list:
1. Aids in maintaining youthful skin
Besides being a hydrating treat, watermelon stands out in summer due to its high lycopene content, known for its skin protection against UV rays. Previously credited to tomatoes, lycopene now shines in watermelon, offering 40% more of this nutrient than raw tomatoes.
According to Diane McKay, an assistant professor at Tufts University School of Medicine, watermelon ranks highly as a lycopene-rich food. Unlike tomatoes which need cooking to release lycopene, watermelon offers this nutrient straight from the fruit with no preparation needed.
Apart from lycopene, watermelon is also rich in vitamin C, offering significant sun protection. Consuming a two-cup serving provides a substantial portion of your daily requirement of this nutrient.
Although beneficial, plant-based nutrients like those found in watermelon should not replace the need for sunscreen. Consider watermelon as an additional protective layer, complementing external sun protection.
Lycopene and vitamin C play a role in maintaining youthful skin by supporting collagen production, which aids in preventing signs of aging like fine lines and wrinkles.
Incorporating it into a balanced diet may assist in promoting healthier skin aging, and reducing premature signs of wrinkles and aging, according to Cassetty.
2. Safeguards your vision
The beloved snack of Bugs Bunny isn’t the sole food that can safeguard your eyesight. Much like carrots, watermelon contains various nutrients that can reduce the chances of age-related macular degeneration and cataracts.
Lycopene: A study revealed that lycopene could decrease the risk of macular degeneration by up to 30%. Additional research suggests it may aid in shielding against cataracts.
Vitamin C: Obtaining vitamin C through a diet abundant in fruits and vegetables — as opposed to supplements — has been associated with reduced chances of cataracts.
Lutein and zeaxanthin: A recent study in Nutrients Journal analyzed information from over 50,000 Americans. It was discovered that individuals consuming watermelon exhibited elevated levels of lutein and zeaxanthin, key for eye health.
Vitamin A: Watermelon contains vitamin A, essential for eyesight, much like carrots are known for.
Further studies are required to firmly connect watermelon with eye health.
However, due to its numerous benefits, the respected Cleveland Clinic suggests.
3. Reduces blood pressure
An amino acid called L-citrulline, which is lesser-known, maintains the health of your blood vessels. Watermelon could be the ultimate dietary source.
In 2021, scientists analyzed previous research on the impact of watermelon and citrulline on cardio-metabolic well-being. Eight research articles examined blood pressure, with seven indicating that consuming watermelon in different forms contributed to its reduction.
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According to Cassetty, citrulline is highly beneficial for maintaining healthy blood vessels. Flexible and dilatable vessels are key to optimal blood flow and overall vascular function, ensuring they do not become rigid or sluggish.
Similar to skin and eyes, multiple nutrients play a role in this aspect. Lycopene, known for its blood pressure management benefits, is highlighted once more.
Furthermore, watermelon offers potassium, which can counterbalance the blood pressure-raising impact of excessive sodium intake.
4. Enhances your nutrition
Watermelon gets its name because it is 92% water, making it low in calories with a high nutrient content. Incorporating watermelon into your diet can improve your overall eating habits.
In 2022, a study in the journal Nutrients showed that individuals who included watermelon in their diet had healthier eating habits. They consumed fewer unhealthy fats and sugars, and had higher intake of nutrients such as fiber, magnesium, potassium, vitamins A and C, and antioxidants like lycopene and beta-carotene.
A different study explored the potential of watermelon in reducing overall food intake. Overweight or obese individuals consumed two cups of watermelon daily for four weeks, followed by a four-week period of consuming a daily cookie with equivalent calories. Despite the similar calorie content, the participants gained weight after indulging in cookies for a month, but experienced weight loss after consuming watermelon. They reported feeling satiated for up to two hours after eating watermelon, compared to just 20 minutes after having a cookie.
This effect is likely attributed to the blend of fiber and water present in watermelon, explains McKay. Fiber plays a role in delaying the sugar absorption in the body. “Moreover, when fiber and water work together in watermelon, they can increase the volume in your stomach, promoting a prolonged feeling of fullness,” she states, “which can subsequently curb your appetite.”
5. Watermelon skin and seeds provide additional fibre and nutrients
If you’re similar to the majority of individuals, you consume solely the pink section of this classic summer fruit.
However, akin to its botanical relative, the cucumber, every segment of the watermelon is consumable. By consuming the skin – constituting a significant 40 percent of the fruit – you are not just reducing waste. You are also reaping substantial health benefits.
As an example, the watermelon skin has lower sugar content and more than 10 times the fibre present in the flesh of the watermelon.
Additionally, it offers 50 percent more citrulline, which helps lower blood pressure. Although consuming watermelon rind extract differs from eating the rind directly, studies have identified its anti-cancer characteristics.
“It’s not necessary to discard the rind unless you desire to,” mentions Cassetty. “Utilizing every part of the fruit reduces food wastage and also offers surprising benefits with various nutrients.”
Once you discover the numerous uses for the rind, you might never discard it again. Experiment with creating watermelon rind pickles. Alternatively, follow Cassetty’s tips: Dice the rind and incorporate it into hot or cold soups, smoothies, and stir-fries.
Ensure to thoroughly cleanse the exterior of your watermelon before consumption. Bacteria present on the surface may transfer into the fruit when cut, potentially causing foodborne sickness.
Regarding watermelon seeds, the dark ones are rich in nutrients. They boast a higher fiber content than the rind, along with protein and beneficial fats.
While over 90 percent of watermelon in the U.S. is seedless nowadays, if you come across a seeded variety, don’t discard the seeds in a spitting competition. Roast them similar to pumpkin seeds for a tasty snack, trail mix addition, or salad topping.
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