Table of ContentsView AllTable of Contents1. Keeps You Hydrated2. Maintains Your Weight3. Supports Eye Health4. Boosts Immune System5. Relieves Muscle Soreness6. Aids Skin Health7. Improves DigestionWatermelon NutritionSide Effects of Eating WatermelonAre Watermelon Seeds or Rinds Good for You?Is It Safe to Go on a Watermelon Diet?
Table of ContentsView All
View All
Table of Contents
Keeps You Hydrated
Maintains Your Weight
Supports Eye Health
Boosts Immune System
Relieves Muscle Soreness
Aids Skin Health
Improves Digestion
Watermelon Nutrition
Side Effects of Eating Watermelon
Are Watermelon Seeds or Rinds Good for You?
Is It Safe to Go on a Watermelon Diet?
Watermelon is a large, round, oval fruit with a green rind and juicy red or pink flesh. It has a sweet taste and may or may not have seeds, depending on the variety.
Thanks to its high water content and abundance of health-promoting nutrients, watermelon not only quenches thirst but also cansupport weight maintenance, eye health, and muscle recovery.
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Your body uses water to remove waste, lubricate your joints, and maintain temperature.If too much fluid is lost and not taken back in,dehydrationcan set in, causing symptoms like fatigue, dizziness, dry mouth, and confusion.
Watermelon contains 91% water, making it a great food to help you stay hydrated.
With its high water content and low caloric density, watermelon may help promote satiety and support weight management.
A small study found consuming watermelon daily can promote greater satiety than a low-fat cookie snack for up to 90 minutes after consumption.Participants also experienced weight loss, as well as improvements in the following risk factors for heart disease:
Watermelon is a good source ofvitamin C. Observational studies found that higher vitamin C may reduce the risk ofcataracts(when the normally clear eye’s lens becomes cloudy).
The vitamin A in watermelon also is essential for healthy eye development especially in retina health, dim-light vision, and color vision.
Vitamin C has long been recognized as crucial forimmune system function. Insufficient vitamin C intake may lead to impaired immunity and a higher risk of infections.The citrulline in watermelon has potential antioxidant andvasodilation(widening of blood vessels) roles in our bodies.
The citrulline in watermelon can boost nitric oxide production and reduceammonia levels. Nitric oxide improves blood flow, increasing oxygen delivery to the muscles. This may help improve exercise performance and reduce muscle soreness after training.High ammonia levels can lead to muscle fatigue and lactate buildup, resulting in muscle soreness.
Although more research is needed, participants in one small study found improvements in recovery heart rate and muscle soreness 24 hours after consuming natural watermelon juice.
Watermelon’s high water content and small amount of fiber make it potentially beneficial for digestive health. Water is vital todigestionbecause it keeps food moving through the intestines and helps break down food so your body can absorb the nutrients it needs.
Fiber is a nondigestible carbohydrate important for preventing constipation and keeping you regular. It helps clean out bacteria and other buildup in your digestive tract to improve gut health.
A 1-cup serving of diced watermelon has the following nutrition profile in grams (g), milligrams (mg), micrograms (mcg), or percent of Daily Value (% DV):
Watermelon is reasonably high in vitamin C, which acts as an antioxidant and supports immune health, wound healing, and healthy growth and development.
Watermelon is a natural source oflycopene, known for its potential to reduce the risk ofprostate cancerand heart disease.It’s also a source ofcitrulline, which can help increase blood flow and may benefit exercise performance.
If you have digestive issues, diabetes, or migraines, you may want to avoid or limit watermelon in your diet. Some side effects include:
Can You Be Allergic to Watermelon?Whilewatermelon allergyis rare, it can occur in people with pollen allergies, especially those allergic to ragweed or grass pollen. The protein in watermelon resembles those found in pollen and confuses your immune system, resulting in symptoms such as itching. This is calledoral allergy syndrome(OAS).
Can You Be Allergic to Watermelon?
Whilewatermelon allergyis rare, it can occur in people with pollen allergies, especially those allergic to ragweed or grass pollen. The protein in watermelon resembles those found in pollen and confuses your immune system, resulting in symptoms such as itching. This is calledoral allergy syndrome(OAS).
Watermelon seedsare relatively low in calories yet high in nutrients. A 1-ounce (28 gram) serving of watermelon seed kernels includes many nutrients, such as protein, phosphorus, magnesium, iron, and zinc.Watermelon seeds are often roasted to create a crispy, nutrient-rich snack.
The watermelon’s often overlooked rind (green outer layer) is a good source of fiber and contains other essential nutrients like potassium and antioxidants.You can eat watermelon rind raw or incorporate it into baked dishes and stir-fries. When raw, it has a taste similar to that of a cucumber.
The watermelon diet is a low-calorie detox diet that claims to offer quick weight loss. However, no clinical trials have confirmed a relationship between the watermelon diet and weight loss or other health benefits.
While there is no upper limit on the amount of watermelon a person can consume daily, consuming around 2 cups of fruit daily is generally recommended.This 2-cup serving will meet the recommended daily fruit intake.
However, a balanced diet should include various types and colors of fruits, providing your body with a broad range of beneficial plant compounds.
Summary
Watermelon is a hydrating fruit containing vitamins A and C, lycopene, and citrulline. It may promote exercise recovery, aid in weight management, improve digestion, and support eye health. However, additional research is needed to confirm these benefits. Individuals with migraines or digestive issues such as IBS may want to be mindful of their watermelon consumption as it may trigger symptoms.
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