Health benefits of watermelon

Watermelon is  delicious and refreshing fruit that is very good for human health. It contains only 46 calories per cup but it is high in vitamin C, vitamin A and many healthy plant compounds. This hydrating fruit is soaked with many healthy nutrients. Each juicy bite contain a significant level of vitamins, lots of lycopene, antioxidants and amino acids. Watermelon also contain a modest amount of potassium. This quintessential summer snack is free of fat and low in sodium.

Foods that are high in antioxidants and amino acids  allow the human body to function optimally. Antioxidants help prevent damage, and cancer; and amino acids are the basic building block for protein, and protein is used in virtually every vital function in the human body.

Globally, watermelon is noted as one of the highest type of fresh produce along pineapple, cucumber, strawberry, orange etc. It has a significant amount of lycopene. Lycopene is a phytonutrient; which is a naturally occurring compound in fruits and vegetables that reacts with the human body to trigger healthy reactions. It is the red pigment that gives watermelons, guavas, tomatoes and other red-like fruits and vegetables their colour. Research studies have proven that lycopene has linked with bone health, heart health and prostate cancer prevention. Lycopene are fully contain in ripe red colour fruits. In watermelon, to maximize the lycopene intake, the watermelon has to be fully ripe. That is, the redder the watermelon gets, the higher the concentration of lycopene becomes. 

Watermelon also contain powerful antioxidant and strong anti-inflammatory properties. Beta carotene and phenolic antioxidant content also increase as the watermelon ripens. Beta carotene is an antioxidant found in red-colour fruits and vegetables, which helps with immunity,  skin, eye and the prevention of cancer. However, researches have shown  that unripe watermelon with primarily white flesh has zero beta carotene. Hence, proving that by the time it is fully red, the fruit has become an excellent source of the phytonutrient. Nevertheless, nutritionists have made us to understand that all parts of watermelon (both the red and white flesh part) is good and nutritious, explaining that the white flesh  part nearest the rind contains more amino acid citrulline than the red flesh part.

However, watermelon contains other nutritional content such as: Vitamin A, Vitamin C, Calcium, Iron, Carbohydrate, Protein, Fiber and Sugar but has no fat.

These are some of the health benefits of watermelon

1. Improve Hydration: Drinking water is a vital way to keep the human body hydrated. However, eating fruits that have high water content can also help, and watermelon has about 92% of  water.  High water content is one major reason why fresh fruits and vegetables gives one a balance diet and make one feel good and full.  The high water content in watermelon makes it a perfect fruit that prevent dehydration and enhance digestion after meal.

2. Prevent Inflammation: Lycopene content in watermelon makes it an anti-inflammatory  fruit. Lycopene is an inhibitor of various inflammatory processes and also works as an antioxidant to neutralize free radicals. Watermelon also contain choline, which helps keep chronic inflammation down and reduce it effects. 

3. It is good for skin and hair: The two (2) vitamins commonly present in watermelon are important for skin and hair health. Vitamin A is very important to the human body has it help create and repair skin cells, while Vitamin C helps the human body make collagen; a protein that keeps the skin supple and the hair strong. Vitamin A  deficiency causes the dryness and flaky of the skin. Lycopene and Beta carotene present in watermelon also helps in the protection of the skin from sunburn.

4. Improve Digestion: The high water content in watermelon and small amount of fiber - both of which are important for healthy digestion. Fiber help provide bulk for stool, while water helps keep the digestive tract moving efficiently. Eating water-rich and fiber-rich fruits and vegetables, like watermelon are very helpful for promoting normal bowel  movements.

5. Relieve Muscle Soreness in Athletes: Citrulline, an amino acid present in white flesh part nearest the rind of watermelon, may help reduce muscle soreness, though citrulline is also available in supplement. Research studies have noted that citrulline absorption is most effective when it's consumed as a component of watermelon juice for athletes. Though it is also noted that citrulline does not improve exercise performance, citrulline is liable to relieve muscle soreness in athletes.