Health benefits of Watermelon: The heart health.
Health benefits of Watermelon: Recent research published in the journal Nutrients has highlighted the positive impact of watermelon on overall diet quality and nutrient intake in both children and adults.
The study, based on data from the National Health and Nutrition Examination Survey (NHANES), revealed that individuals who included watermelon in their diets had higher diet quality compared to those who did not consume the fruit.
Watermelon consumers had increased intake of essential nutrients such as:
- dietary fiber magnesium,
- potassium,
- vitamin C,
- vitamin A,
- lycopene, and other carotenoids,
while also showing lower intakes of added sugars and total saturated fatty acids, promoting improved overall health.
Another study published in Nutrients conducted by researchers at Louisiana State University explored the effects of watermelon juice supplementation on vascular function during hyperglycemia (high blood sugar).
The heart health of Watermelon
The study focused on two compounds found in watermelon, L-citrulline, and L-arginine, and their potential benefits on nitric oxide bioavailability and heart rate variability.
The findings demonstrated that watermelon juice supplementation protected vascular function, contributing to enhanced cardiovascular health.
While the study had a small sample size, it adds to the growing body of evidence supporting the regular consumption of watermelon for cardio-metabolic health.
The fruit’s high antioxidant content, along with vitamin C and lycopene, is believed to play a significant role in reducing oxidative stress and preventing heart disease.
Watermelon’s impressive nutrient profile, with 25 percent of the daily value of vitamin C and 92 percent water content, makes it an excellent choice to meet the Dietary Guidelines for Americans’ recommended daily intake of 1.5 to 2.5 cups of fruit.
Current statistics show that both adults and children in the United States fall short of this target, consuming only half the recommended amount.
Watermelon’s year-round availability due to diverse climates makes it a practical and healthy option to bridge this nutritional gap.
Additionally, several studies have explored the health benefits of consuming fruit.
A study in Fertility and Sterility found that a diet rich in fruits is associated with a 61 percent lower risk of miscarriage.
Another study published in Neurology suggested that antioxidants in fruits and vegetables could reduce the rate of memory decline.
Moreover, research has indicated that strawberries may improve heart health by enhancing endothelial function and reducing blood pressure in individuals with high cholesterol.
Summary
Overall, incorporating watermelon and a variety of fruits into a balanced diet can contribute to improved health outcomes, and with its nutrient-rich profile, watermelon offers a refreshing and hydrating choice for individuals to enjoy year-round.
Read also: Effect of watermelon on pregnancy
