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Friday 20 April 2018

WATERMELON: Nutrition Facts;Health Benefits & Health Risks

Hi friends
You may think you probably know everything there is to know about this thirst quencher summertime fruit WATERMELON, but
Do you know that, just by adding WATERMELON in your diet, you can also fight and prevent various fatal diseases?
Yes it’s true
WATERMELON is more than a thirst quencher summertime fruit. It is amazingly beneficial for our health. Each part of WATERMELON including fruit pulp, fruit rind and, seeds possesses amazing benefits. 
Benefits of WATERMELON
Before proceeding further with the benefits of WATERMELON let’s first investigate

What is so special in WATERMELON, which makes WATERMELON amazingly beneficial?

WATERMELON (Citrullus lanatus) is a delicious, surprisingly nutritious and, healthy fruit belongs to Cucurbitaceae family. It has an association with cucumber, pumpkin, squash and gourds.

nutritional profile of WATERMELON:
Per 100 g serving of WATERMELON provides:
*Calories: 30 kcal;
*Sugar: 6.2 %;
*Carbohydrates: 7.55 %;
*Water content: Almost 92%;
*Dietary Fiber: 0.4 %;
*Total Fat: 0%;
*Cholesterol: 0%;
As you can see from WATERMELON’S nutritional profile that it is very low in calories, furthermore it is free from fats and cholesterol. This makes it a healthy and delicious option for your weight management regime.
Being a low-calorie fruit WATERMELON is also enriched with various amazing health promoting compounds including carotenoids, flavonoids, vitamin A, vitamin C, citrulline, B vitamins(especially B1 and B6), as well as minerals such as magnesium and potassium.
Additionally, watermelon is a rich source of ß-carotene (which acts as an antioxidant and precursor of vitamin A).It also contains an appreciable amount of cis-configured lycopene.
Note: Studies has proved that lycopene contents of red-fleshed watermelon are almost 40 % higher than tomato.
Do you know that every part of WATERMELON (including rind, green scraps and seeds) is edible and serves many health benefits?

Yes it’s true

But, most people spit out the seeds, and rind with that green scraps usually end up in the bin.

Why you should incorporate WATERMELON rind and seeds in your diet?

Being completely edible things WATERMELON rind and seeds contains various other health benefits as well such as:
WATERMELON seeds are the natural way of getting Vitamin B (which helps you get more energy), magnesium (which helps lower blood pressure), zinc, iron and healthy fats.

WATERMELON rind, (which is the green skin that keeps this delicious fruit safe) contains a compound known as citrulline.
Let’s take a closer look at this amazing fruit WATERMELON with its amazing benefits
top 10 Benefits of watermelon
Benefits of watermelon

Top 10 amazing benefits of WATERMELON:


Watermelon contains L-citrulline, which is a nonessential amino acid.
In our body, L-citrulline is converted into L-arginine, which is an essential amino acid that is needed for the production of nitric oxide and;
Nitric oxide is the molecule that expands blood vessels as well as arteries & relaxes them, by virtue of which our blood flow improves all over our body and our blood pressure goes down both systolic and diastolic blood pressure. Furthermore, nitric oxide also displays anti-platelet properties, which helps to prevent inappropriate blood clotting.
According to the study published in the U.S. National library of medicine that Oral L-citrulline is efficiently converted to L-arginine, the precursor for endothelial nitric oxide (NO) synthesis and reduces brachial blood pressure (BP).


By virtue of unhealthy eating habits our blood is contaminated with too many toxins, deposition builds up in the vulnerable kidneys. This can further lead to a high concentration of uric acid in the blood and can potentially cause kidney stones, and other health issues.
Since watermelon has high water content, so it works as a natural diuretic and may help to cleanse the kidneys and bladder of impurities.
Watermelons also contain an appreciable amount of potassium (around 180mg for one cup of serving), which is very helpful in cleaning out the toxic depositions in the kidney and also provide a healthy alternative to sodium-heavy sports drinks as well.
According to the study, an increased potassium intake lowers urinary calcium excretion and plays an important role in the management of hypercalciuria and kidney stone.
Note: If you have kidney disease OR advanced kidney disease, do not change your diet without consulting your nephrologist or renal dietitian and, dialysis patients on a fluid restriction, watermelon may be limited to 1 cup or restricted altogether.


Watermelon is an excellent source of carotenoid phytonutrient lycopene and its antioxidant activity has long been suggested to be more powerful than that of other carotenoids, such as beta-carotene and, has been linked to fighting breast and prostate cancer.
The study has proved that dietary lycopene may protect against the risk of ovarian cancer among postmenopausal women.
Note: The red-fleshed watermelon contains significantly more lycopene than yellow-fleshed watermelon.

Watermelon is also enriched with antioxidants such as vitamin A and, vitamin C, both of which help to fight free radical damage and prevent the formation of cancerous tumours.


Now a day’s Cardiovascular diseases (CVD) are elevated due to the sedentary lifestyle and by consumption of high cholesterol diet.
Being a generous source of vitamin A, B6, C, magnesium, potassium and especially lycopene WATERMELON can prevent and lessen cardiovascular disease (CVD).
Because all these antioxidants along with Lycopene are health-promoting functional ingredients of WATERMELON, associated with reduced risk of cardiovascular disorders and also prevent LDL cholesterol from oxidizing (Oxidization of LDL cholesterol is the procedure that initiates cardiovascular disease).


WATERMELON has been shown to reduce muscle soreness and improve recovery time following exercise in athletes.
Because it is a rich source of potassium, magnesium, vitamin C and, l-Citrulline(which is an amino acid).
Potassium and magnesium plays a very important role in muscle recovery and reducing pain because of both assists in the prevention of muscle cramping following exercise and helps to heal from injury more quickly.
Vitamin C has been shown to protect cartilage and bones, be used in repairing tendons and ligaments, and help speed wound healing and scar tissue.
l-Citrulline which is an amino acid that seems to protect against muscle pain.
According to the study, l-Citrulline is an excellent candidate to reduce muscle soreness.


WATERMELON is an immunity booster fruit because of its rich vitamins and antioxidants profile.

WATERMELON contains vitamin A and, vitamin C that strengthens and regulates our body’s immune system and protects it from infections. The fruit also contains vitamin B6 that helps the immune system to produce antibodies and prevent us from various infections.
The study has proved that adequate daily intake of vitamin C improves symptoms and shortens the duration of infections.


For healthy and strong hairs watermelon should be an essential part of everyone’s diet.
Because WATERMELON contains a generous amount of vitamin A(which plays a significant role in sebum production, which keeps hair moisturized), vitamin C and ascorbic acid, which plays a significant role in hair growth by virtue of stimulating human fibroblasts and osteoblasts.
The study has suggested that vitamin C supplement can be useful for hair growth. 


Watermelon is great for the skin, by virtue of its high antioxidant contents such as Lycopene, vitamin C and vitamin A. These antioxidants play a very important role in maintaining the health of the skin.
Vitamin A repairs and creates new skin cells and,
Vitamin C promotes collagen synthesis that keeps our skin soft and supple, lightens skin hyperpigmentation, and prevents photoaging.
Antioxidants like these protect our skin from damaging free radicals that are produced when skin is exposed to harmful ultraviolet light or allowed to age naturally.


Being a great source of essential nutrient Watermelon is very low in calories and, high water content, which makes it great for weight loss.

Watermelon also contains L-citrulline, which is converted into L-arginine within our body and according to study Arginine supplementation can promote weight loss and, may represent a safe and efficient nutritional treatment for obesity.
WATERMELON is also great for those who are physically active OR doing exercise to boost their weight loss, because of its potassium and magnesium content.

If you are exercising to help with weight loss, watermelon can also help your performance and recovery time.


Watermelon, because of its water and fibre content promotes a healthy digestive tract and helps to keep us regular by preventing constipation.


Although WATERMELON is a healthy, fat-free and a rich source of lycopene, vitamins A, B6 and C, potassium and many more, excessive consumption of this fruit potentially can result in adverse effects especially for those who are suffering from diabetes, kidney disease or advanced kidney disease.
So diabetic patients should always eat watermelon in moderation, like any other fruit that they are allowed to eat. The person suffering from kidney disease OR advanced kidney disease should not change his diet without consulting his nephrologist or renal dietitian and, dialysis patients on a fluid restriction, watermelon may be limited to 1 cup or restricted altogether.
Overeating watermelon is also bad for those who eat a lot of bananas, oranges, and tomatoes because these fruits are already very high in potassium.


So incorporate this amazing thirst quencher summertime fruit WATERMELON in your diet and enjoy amazing benefits of WATERMELON for your whole body and overall health.
If you have any query or suggestion you can write it in the comment section or at
Ms P Rajeshwari
Diet & Beauty Consultant


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