Is this sweet summer treat as
healthy as you think? We have the solution.
There is nothing better than biting into a crisp, juicy watermelon
on a hot summer day. These red-fleshed fruits are a staple of barbecues and
pool parties because of their refreshing taste, hydrating quench, and hand-held
convenience. Watermelon fits into almost any healthy diet because it is
low-calorie, allergen-free, and even low on carbohydrates. And you might be
surprised to learn that, amidst all that water, watermelon offers significant
amounts of micronutrients. Then again, overeating this summertime favorite can
come with some drawbacks. When you consume watermelon, six things can happen to
your body.
1. You'll get hydrated.
Watermelon is a very hydrating fruit, so call us Captain Obvious.
It's one of the highest-water-content foods on the planet, as it's made up of
92 percent of water.
While the jury is still out on exactly how much water you need to
drink per day (and individual needs vary from person to person), not all of
your daily liquids have to come from a glass or bottle. Instead, getting them
from food, such as watermelon, can be far more enjoyable! In addition, staying
hydrated can help with fatigue and headaches, flush waste from the body, and
improve skin tone and elasticity.
2. You may lower the risk of certain cancers.
Have you ever heard of lycopene? If this sciencey-sounding word
seems familiar, it's probably because you've seen it touted as an antioxidant
in tomatoes (and ketchup). However, tomatoes aren't the only red fruits high in
lycopene. For example, according to studies, watermelon contains around 40%
more lycopene than raw tomatoes.
So, what does all of this mean in terms of your health? As an
antioxidant, lycopene helps "clean" your cells of damage, which may
help prevent some cancers. According to the National Watermelon Promotion Board, preliminary studies have shown an association between a diet rich in
lycopene and a reduced risk of breast, prostate, and lung cancers. More
research is needed to make definitive conclusions, but it's safe to say that
you can feel good if you enjoy the food watermelon.
3. You'll boost heart health.
The benefits of lycopene don't stop there! This powerful
antioxidant may also be beneficial to heart health. According to a 2013 meta-analysis, high doses of lycopene helped lower high blood pressure,
especially in people with a more elevated systolic BP. In addition, an amino
acid in watermelon called L-citrulline could support cardiovascular health by
maintaining healthy blood flow during exercise. It's no wonder that watermelons
are an American Heart Association Heart-Check Certified food because they're
high in magnesium and low in calories.
4. You could recover better from workouts.
Are you feeling extra sore after hitting the gym? Watermelon saves
the day! According to a small study in the Journal of Agricultural and Food Chemistry, athletes who drank watermelon juice as an exercise beverage reported
minor soreness and a slower heart rate 24 hours after working out. The
L-citrulline in the melons, according to researchers, is the key to their impact
on exercise recovery.
5. You could lose weight.
The so-called Watermelon Diet is a fad we wouldn't recommend—but
including watermelon in your diet can aid in weight loss. This is because
watermelons are not only highly hydrating, which helps keep you full, but
they're also surprisingly low carb. For example, the carb content of a cup of
balled watermelon is only 12 grams. Compare that with grapes or bananas, which
have more than double the carbs!
Meanwhile, no one can argue with watermelon's low-calorie count
for weight loss. At just 46 calories per cup, you can eat a large portion while
taking in just a fraction of your daily calorie target.
6. You could experience digestive problems.
It's common to eat watermelon as a healthy snack or barbecue side,
but too much of it can pose digestive problems–and not from accidentally eating
seeds. (Childhood myth busted: you won't sprout a watermelon vine in your
belly.) On the other hand, watermelon's high water content may cause pain. In
addition, excess fluid in your digestive tract can cause abdominal distention
or diarrhea.
Watermelon may be a no-no for persons with Irritable Bowel Syndrome for another reason. The fruit contains fructans, fructose, and polyols—all of which fall under the umbrella of FODMAPs. These fermentable carbohydrates can be complicated for people with IBS to digest. If you're an IBS sufferer, don't miss our list of high- and low-FODMAP foods.