Health benefits, nutrition, and risks

Watermelon is all-around 90% water, which would make it practical for being hydrated in the summer. It can also satisfy a sweet tooth with its organic sugars.

Watermelon also includes antioxidants. These substances can support remove molecules recognized as totally free radicals, or reactive species, from the system. The overall body generates no cost radicals during natural processes, these as fat burning capacity. They can also acquire by way of cigarette smoking, air air pollution, stress, and other environmental pressures.

If also numerous absolutely free radicals continue to be in the entire body, oxidative anxiety can happen. This can final result in cell problems and may perhaps direct to a variety of disorders, these types of as most cancers and coronary heart sickness.

The system can eliminate some cost-free radicals obviously, but nutritional antioxidants assist this process.

Beneath are some of the means anti-oxidants and other nutrients in watermelon may possibly assistance guard a person’s wellbeing.

What other meals offer antioxidants? Click here to uncover out.

Asthma avoidance

Some industry experts believe that absolutely free radicals contribute to the growth of bronchial asthma. The presence of selected anti-oxidants in the lungs, like vitamin C, may possibly reduce the possibility of owning asthma.

Scientific studies have not verified that getting vitamin C nutritional supplements can aid prevent asthma, but a diet program that is abundant in vitamin C may well give some safety.

A cup of watermelon balls weighing about 154 grams (g) delivers 12.5 milligrams (mg) of vitamin C, or concerning 14% and 16% of a person’s day by day wants.

What sorts of training can persons do if they have bronchial asthma? Obtain out below.

Blood pressure

In a 2012 review, researchers discovered that watermelon extract reduced blood stress in and close to the ankles of center-aged people today with being overweight and early hypertension. The authors advised that L-citrulline and L-arginine — two of the antioxidants in watermelon — may make improvements to the purpose of the arteries.

Lycopene — a further antioxidant in watermelon — may well help protect in opposition to heart disorder. A 2017 overview suggested that it may well do this by lowering swelling joined with significant-density lipoprotein (HDL) or “good” cholesterol.

Phytosterols are plant compounds that may possibly support regulate reduced-density lipoprotein (LDL) or “bad” cholesterol. Some guidelines propose consuming 2 grams (g) of phytosterols every day. 154 g of watermelon balls provides a little total, at 3.08 mg.

Decreasing LDL cholesterol may perhaps help avoid large blood stress and cardiovascular sickness (CVD), but the precise effects of phytosterols on CVD remains unclear.

Which meals can assistance reduced blood strain? Uncover out below.


The National Most cancers Institute (NCI) note that totally free radicals can perform a role in the improvement of some types of cancer. The oxidative worry they lead to can outcome in DNA mobile problems.

Dietary anti-oxidants in watermelon, this kind of as vitamin C, may assistance reduce cancer by combatting no cost radicals.

Some scientific studies have also joined lycopene ingestion with a decrease hazard of prostate most cancers.

Click on here to understand far more about the inbound links between cancer and diet plan.

Digestion and regularity

Watermelon has superior drinking water articles and also offers some fiber. These vitamins and minerals assistance promote a nutritious gut by stopping constipation and endorsing regularity of bowel movements.


Watermelon is about 90% h2o and also offers electrolytes, these types of as potassium. This tends to make it a healthful option of snack through the very hot summer months months.

Men and women can eat watermelon clean, as juice, or frozen in slices for a tasty cold Popsicle-type snack.

Water is important for wellness. Discover a lot more below about why we want it.

Mind and nervous program

Choline is yet another antioxidant that happens in watermelon.

It contributes to the following features and functions:

  • muscle motion
  • discovering and memory
  • protecting the framework of mobile membranes
  • the transmission of nerve impulses
  • early mind development

Just one theory indicates that choline may possibly assist sluggish the progression of dementia in Alzheimer’s ailment, but there is not enough proof to affirm this.

What is a mind-boosting diet program? Come across out below.

Muscle mass soreness

Watermelon and watermelon juice may well cut down muscle soreness and boost restoration time subsequent workout in athletes.

In a 2017 examine, athletes drank either 50 % a liter of both a placebo or watermelon juice with extra L-citrulline, 2 hours prior to managing a 50 % marathon race. Those people who eaten the watermelon consume described fewer muscle soreness 24–72 several hours soon after the race.

It is unclear regardless of whether consuming watermelon juice devoid of extra L-citrulline would have the exact result.

People with fibromyalgia working experience chronic agony. How can diet program assist?


Watermelon includes vitamin C, which the human body demands to deliver collagen. Collagen is critical for mobile framework and immune operate. Vitamin C also encourages wound therapeutic.

Scientific tests counsel that vitamin C may assistance advertise healthier skin, together with reducing the possibility of age-relevant harm.

Discover some tips on other skin-friendly meals.

Metabolic syndrome

In 2019, researchers posted conclusions indicating that watermelon may strengthen functions of metabolic syndrome, including weight problems and cardiovascular measures. In the study, 33 persons with obese or being overweight eaten either 2 cups of watermelon or reduced-body fat cookies each and every working day for 4 months.

The individuals who ate watermelon described experience much less hungry and extra content for for a longer period than those people who ate the cookies.

In addition, following 4 months, individuals who ate watermelon had:

  • increased levels of antioxidants in their blood
  • decreased overall body body weight and overall body mass index (BMI)
  • lessen systolic blood pressure
  • improved midsection-to-hip ratio

Individuals who ate the cookies experienced greater amounts of oxidative anxiety than the watermelon team. Their blood tension and entire body extra fat also greater.

The benefits advise that watermelon could be a excellent decision of snack for persons with obesity and metabolic syndrome.

Can folks with diabetes eat watermelon? Obtain out here.

Diuretic qualities

Some men and women use diuretic medicines to assistance their entire body get rid of excessive drinking water and salt. This can be handy for individuals with kidney difficulties, significant blood force, and other ailments.

A 2014 mouse analyze concluded that watermelon’s diuretic action may possibly be as efficient as that of furosemide, which is a nicely-recognised diuretic. This could make it a natural selection for individuals with excess fluid. In no way halt having a prescription diuretic without the need of talking to your healthcare provider.

What other organic diuretics are there? Come across out here.

When getting a watermelon, people today ought to look for a person that is company, weighty, and symmetrical with no delicate spots or bruising.

Tapping the exterior can give a clue as to the texture of the fruit within. Pay attention for a mild and pretty much hollow sounding thud. This indicates the drinking water and fruit contained is intact and has a secure composition.

Serving suggestions

Suggestions for serving watermelon include things like:

Juice: Position diced watermelon and a handful of ice cubes in a blender for a chilly, refreshing, electrolyte consume that is great for rehydrating following exercising or a day in the solar.

Salad: Insert watermelon, mint, and fresh new mozzarella to a mattress of spinach leaves for a delicious and healthful salad. Drizzle with balsamic dressing.

Smoothies: Make a watermelon smoothie or blend with orange juice for additional tang. Recall that juicing breaks down the fiber, earning the sugar less difficult to absorb. Individuals with diabetes ought to contemplate feeding on fresh, full watermelon fairly than ingesting juice.

Roasted seeds: Roast the watermelon seeds in an oven for 15 – 20 minutes to make a delicious snack. One ounce (28.5 g) of seeds can present close to 8 g of protein, or 14% – 17% of a person’s day-to-day protein needs.

Men and women ought to examine the packaging of premade juices and candies, as these may perhaps have included sugar and may perhaps not be as healthful. Eating watermelon complete is the most healthful selection.

Cantaloupe is yet another well-known variety of melon. Uncover out a lot more.

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Dr. Mark Nunlist: Want to improve health care? Ask the patient.

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This commentary is by Mark M. Nunlist, M.D.,of Lebanon, New Hampshire, who was a partner in White River Loved ones Follow from 1983 to 2013, serving individuals from both equally Vermont and New Hampshire. I publish in reaction to the article Dec. 19 regarding the functionality of OneCare Vermont and […]

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