Your Local Fruits: Series 4 – Water Melon
Nutritional Benefits of Water Melon
Watermelon is very nutritious and is loaded with nutrients that add value to the general health of man and lifestyle.
Saying that watermelon is packed with lots of water content that helps to keep the body hydrated at all times is to mention just a few.
In other sections of this write up below, the benefits of this fruit on human health shall be discussed in detail.
1. Helps In Better Digestion
Watermelon contains much quantity of water and rich fiber that contribute to better digestion and enhancement of the bowel movement.
Fiber is a major carbohydrate that contains easily digested plant compounds that pass easily and smoothly through the stomach and intestine thereby helping food to digest very well.
Taking enough quantity of watermelon on a daily basis helps to prevent constipation which is a gastrointestinal problem that causes the stool to become hard and dry.
2. Supplies the Body With Enough Quantity of water
Due to the quantity of water contained in watermelon, it supplies the body with a good amount of water that helps in body hydration.
Taking a good quantity of water is a very healthy and natural therapy that helps to prevent a low or abnormal level of fluid in the body, known as the fluid imbalance.
Just as water does, watermelon is just an equivalent because is a fruit with high water content. A scientific estimate shows that 92% of this fruit is water which makes it good in preventing the risk of fluid imbalance and electrolyte disorder.
3. Prevents scurvy
It is a good source of vitamin C as a severe lack of this vitamin in the human body can lead to a serious health condition known as scurvy.
Since taking watermelon adds the benefits of preventing this disease, one is not supposed to go some days without taking a watermelon.
According to USDA National Nutrient Database, 100 grams of watermelon contains 8.1 milligrams of vitamin C which is approximately 14 percent of average daily dietary intake level sufficient to meet the nutrient requirement of this vitamin for every healthy individual.
4. Improves Men’s Sexual Health
Watermelon is considered one of the libido-boosters because it is a source of citrulline which is an amino acid that enhances blood flow in the sexual organs.
A scientific researcher and health practitioner referred to watermelon as a Viagra, a medication that is used in treating erectile dysfunction because of its richness in citrulline.
The kidney changes this amino acid referred to as non-essential amino acid into L-arginine which is another type of amino acid by producing nitric oxide, a gas that has been proven from studies to maintain an erection in men.
5. Prevents Age-related Illnesses
This fruit is rich in vitamin B5, vitamin A, carotenoids and antioxidants that help in preventing age-related illnesses which are mostly associated with a deteriorating eye problem.
Eating watermelon supplies these essential vitamins and they are the primary nutrients that help to prevent age-related macular degeneration except for the ones which are hereditary.
6. Reduces High Blood Pressure
Watermelon helps to reduce the abnormal increase in blood sugar which causes high blood pressure.
This is true because it contains essential minerals; potassium, blood pressure-lowering vitamin; vitamin C, fiber and lycopene which all play an important role in heart health.
Watermelon is not just sweet but plays a significant role when it comes to the health of man which one of them is reducing high blood pressure in overweight individuals.
Studies have shown that the supplements in watermelon including arginine and citrulline that help in the normal flowing of the blood reduce the risk of high blood pressure.
7. Reduce Muscle Soreness After Exercises
Watermelon contains amino acids such as lycopene and citrulline that help in the reduction of muscle soreness after exercise.
This particular compound also improves the acceleration of lactic acid removal for better physical performances and helps to reduce post-workout soreness.
Anti-inflammatory properties such as vitamin C and lycopene are contained in watermelon which helps to smoothen muscle relaxation; relieve muscle soreness and improve anaerobic performance.
8. Improves Metabolism
Though watermelon is considered a low-calorie fruit but helps in proper metabolic improvement.
One cup of watermelon juice is said to contain 46 calories but scientifically, 100 grams of this fruit is found to contain 30 calories which significantly contributes in combination with oxygen to release of energy the body needs to improve metabolism.
9. Good For Heart Health
Cardiac problems are one of the major health issues in the world today that lead to death which taking a good amount of watermelon per day can actually prevent.
Watermelon contains some heart-friendly minerals such as magnesium and potassium; important vitamins, vitamin A, B6 & C as well as citrulline which all play an excellent role in maintaining a healthy heart.
This fruit also prevents acid reflux which causes severe burning pain in the lower chest area.
10. Flushes Out Kidney Stones
The antioxidants, phytonutrients, and vitamins those are present in watermelon help to flush out kidney stones as well as preventing such disease.
As we all know that drinking water very well helps to cleanse the kidney and remove all radicals that cause complications in the kidney.
The same way, consuming a good amount of watermelon flushes out stones and other rubbish in the kidney because it contains 92% of water.
11. Fights Free Radicals In the Body
Watermelon intake can help to fight against the radicals which are toxic by-products that are known to cause damage to human tissues as well as the cells.
Consuming a good amount of watermelon every day helps to release antioxidants to the body which fight against these radicals and ward off their activities totally.
12. Improves the Immune Systems
Daily consumption of watermelon improves the immune system and leads to better health.
It is best enjoyed mainly when the body feels dehydrated and probably needs to be hydrated (because of its water content), which literally means that it can quench taste and as well provide the body with other necessary vitamins and minerals at the same time.
13. Lowers Insulin Resistance
The intake of arginine and the juice contained in watermelon is linked with reduced insulin resistance that is reduced glucose-lowering.
It is the hormone insulin that helps to regulate the amount of sugar in the blood and when there is a resistance to the hormone insulin, the result becomes increasingly high sugar.
14. Good For Weight Loss
High water content fruits contribute to weight loss because after eating them; they can keep you full for a while and actually reduce the craving for food.
In the same manner, watermelon as a wonderful hydrating fruit with a great percentage of water content, essential vitamins and minerals keeps one full for a temporal period which makes it a very choice for weight loss.
15. Help to Refresh The Skin
Watermelon is a very healthy fruit that helps to refresh the skin, especially during the summer period due to its content of natural vitamins C and A required for sebum production to keep the skin and body moisturized.
Adding watermelon to your daily diet also supplies the body with other important nutrients such as vitamin B6, lycopene and amino acids that all helps to smoothen the skin and improve collagen production.
Watermelon Seed
Research has shown that the watermelon seed has natural contents that help in health improvement such as preventing digestive problems, improve sexual health, and provides the amount of magnesium the body needs.
Nutritional Values of WaterMelon
| Nutrients | Amount |
| Calories (193 KJ) | 46.2 |
| Carbohydrates | 7.6 |
| Protein (13.4kj) | 0.6g |
| Total Fat | 0.15g |
| Dietary Fibre | 0.4g |
| – | – |
| Folates | 4.6mcg |
| Niacin | 0.3mg |
| Pantothenic acid | 0.3 mg |
| Total Omega-6 fatty acids | 77.0 mg |
| Riboflavin | 0.0 mg |
| Thiamin | 0.1 mg |
| Vitamin A | 0.0219 mg |
| Vitamin C | 12.5 mg |
| Vitamin E | 0.1 mg |
| Copper | 0.1 mg |
| Sodium | 1.5 mg |
| Potassium | 112 mg |
| Calcium | 10.8 mg |
| Iron | 0.4 mg |
| Magnesium | 15.4 mg |
| Manganese | 0.1 mg |
| Zinc | 0.2 mg |
| Phosphorus | 16.9 mg |
| Selenium | 0.6 mcg |
| Fluoride | 2.3 mcg |
| Phytosterols | 3.1 mg |
Potassium, folic acids, vitamins A, B6 and C, antioxidants, amino acids, lycopene, and much more are some of the nutrients contained in watermelon that have a major impact on human health.
What is the best time to eat Water Melon?
It is important to note the best time to eat watermelon. This fruit is quite rich in abundant nutrients and is most advisable to eat at lunchtime between 12 to 1 pm when the rate of digestion in the body is high and super-active, as recommended by professionals.
Where are Water Melons grown?
Watermelon fruits are one of the essential tropical fruits grown in areas like the United States, and Africa, though it is believed to have originated from Africa specifically from the Kalahari Desert, though the first-ever watermelon harvest was recorded in Egypt thousands of years ago.
Side Effects
Actually, eating a reasonable amount of watermelon on a daily basis has no proven negative effect on human health. However, dieticians advise that people with too much lycopene or potassium should not consume more than one cup of watermelon.
Watermelon though good for health causes some side effects when consumed excessively. Such effects are diarrhea, increases in blood glucose level, water intoxication and other digestive problems.
The nutritional contents and the values provided above help to guide you on the daily intake level of the nutrients recommended for each of the contents.
Conclusion
This fruit that you can find everywhere in the market, shopping malls or roadside fruit seller kiosks is very essential to human health due to the number of nutrients packed in it which the body needs for proper functioning.
Health benefits of watermelon include, but not limited to helping in better digestion, supplying the body with enough quantity of water (hydrates the body), preventing lack of vitamin C, improving sexual health, preventing age-related illnesses, reduce high blood pressure and helps to reduce muscle soreness after exercises.
Other are improving metabolism and heart health, helping to flush out kidney stones, fighting against free radicals in the body, improving the immune systems, lowering insulin resistance, good for weight loss and help to refresh the skin.
