Description
Watermelon has extremely high water content, approximately 92%, giving its flesh a juicy and thirst-quenching texture while still also subtly crunchy. As a member of the Cucurbitaceae family, the watermelon is related to the cantaloupe, squash, pumpkin, cucumber, and gourd that grow on vines on the ground. Between 600-1,200 different varieties of watermelon exist worldwide, but all of these varieties belong to the same scientific genusand species of plant, called Citrullis lanatus.
Nutritional Breakdown
One cup of diced watermelon (152 grams) contains 43 calories, 0 gram of fat, 2 grams of sodium, 11 grams of carbohydrate (including 9 grams of sugar and 1 gram of fiber). One cup of watermelon will provide 17% of vitamin A, 21% of vitamin C, 2% of iron and 1% of calcium needs for the day.
Watermelon also contains thiamin, riboflavin, niacin, vitamin B-6, folate, pantothenic acid, magnesium, phosphorus, potassium, zinc, copper, manganese, selenium, choline, lycopene and betaine. Watermelon contains more lycopene than any other fruit or vegetable.
Despite being a great source of the above nutrients, watermelon is made up of 92% water.
Health Benefits
Heart Health
Watermelon's high level of lycopene are very effective at protecting cells from damageand may help lower the risk of heart disease. Also, the fruit's concentrations of citrulline and arginine are good for your heart. Arginine can help improve blood flow and may help reduce the accumulation of excess fat. Watermelon extracts helped reduce hypertension and lower blood pressure in obese adults.
Anti-Inflammatory and Antioxidant Support
Phenolic compounds in watermelon--including flavonoids, carotenoids, and triterpenoids--make this fruit a choice for anti-inflammatory and antioxidant health benefits. Watermelon is an unusually concentrated source of this carotenoid. Watermelon gets it reddish-pink shades primarily from lycopene. The lycopene content of watermelons increases along with ripening, so to get the best lycopene benefits from watermelon, make sure that your melon is optimally ripe. The lycopene in watermelon is a well-documented inhibitor of many inflammatory processes, including the production of pro-inflammatory messaging molecules, the expression of enzymes like cyclo-oxygenase and lipoxygenase that can lead to increased inflammatory response, and the activity of molecular signaling agents like nuclear factor kappa B (NFkB). Lycopene is also a well-known antioxidant, with the ability to neutralize free radical molecules.
Cucurbitacin E is another unique anti-inflammatory phytonutrient (called a tripterpenoid) found in watermelon. This anti-inflammatory nutrient has been shownto block activity of cyclo-oxygenase enzymes and neutralize reactive nitrogen-containing molecules.
Citrulline, Arginine, and Nitric Oxide-Related Benefits
One of the more unusual aspects of watermelon is its rich supply of the amino acid, citrulline. Citrulline is an amino acid that is commonly converted by our kidneys and other organ systems (including cells that line our blood vessels) into arginine (another amino acid). When our body absorbs citrulline, one of the steps it can take is conversion of citrulline into arginine.
An enzyme called nitric oxide synthase--found in many of our body's cell types--is able to take the amino acid arginine and use it to help produce a very small molecule of gas called nitric oxide (NO), which is a muscle relaxant. For example, when NO tells the smooth muscle around our blood vessels to relax, the space inside our blood vessels can expand, allowing blood to flow more freely and creating a drop in blood pressure.
Kidney Disorders
Watermelons contain a lot of potassium, which is very helpful in cleaning or washing out the toxic depositions in the kidneys. It is helpful in reducing the concentration of uric acid in the blood, thereby reducing the chances of kidney damage and the formation of renal calculi in that organ. Being high in water content, it induces frequent urinating, which is again helpful for cleaning of the kidneys. The anti oxidants present in watermelon ensure good health of the kidneys for a long time, and reduce signs of premature aging like wrinkles and age spots on the skin.
Diabetes
Diabetic patients, who are supposed to have a low energy and low sugar diet, often complain about starving since they don't get to eat their staple diets, which gives them the feeling of being half fed. Watermelons can be a good supplement for them. In spite of being sweet in taste, a thick wedge will give you very few calories, since ninety nine percent of its total weight is composed of water and roughage. The various vitamins and minerals such as potassium and magnesium help in proper fuctioning of insulin in the body, thus lowering the blood sugar level. Arginine, another component found in watermelons, is very effective at enhancing the impact of insulin on blood sugar.
Cancer Prevention
Watermelons may be helpful in reducing the risk of cancer through their antioxidant properties. Lycopene in particular has been linked to reducing prostate cancer cell proliferation.
Macular Degeneration
Don't worry about eye health and macular degeneration if you eat plenty of watermelon, because between the beta carotene, vitamin C, lutein, and zeaxanthin, your eyes are well protected. They will ensure protection of your eyes from age-related blindness and degeneration, and these antioxidants will protect your eyes from other age-related ailments such as drying up of eyes and optical nerves, as well as glaucoma.
