Top 9 benefits of watermelon to individuals healthy

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Top 9 benefits of watermelon to individuals healthy
Top 9 benefits of watermelon to individuals healthy
Top 9 benefits of watermelon to individuals healthy
Top 9 benefits of watermelon to individuals healthy

Top 9 benefits of watermelon to individuals healthy

Watermelon is a sweet and refreshing low calorie summer snack. It provides hydration and also essential nutrients, including vitamins, minerals, and antioxidants.

Watermelon is a delicious and refreshing fruit that’s also good for you.
It contains only 46 calories per cup but is high in vitamin C, vitamin A and many healthy plant.

Watermelon is rich in an amino acid called citrulline that may help move blood through your body and can lower your blood pressure.

Your heart also enjoys the perks of all the lycopene watermelon contains. Studies show that it may lower your risk of heart attacks. Of course, your whole lifestyle affects your heart health.

So make sure you also work out, don’t smoke, limit saturated fat, and keep up with your doctor’s advice.

1) Blood pressure

In a 2012 study, researchers found that watermelon extract reduced blood pressure in and around the ankles of middle-aged people with obesity and early hypertension.

The authors suggested that L-citrulline and L-arginine two of the antioxidants in watermelon may improve the function of the arteries.

Lycopene another antioxidant in watermelon may help protect against heart disease.

A 2017 reviewTrusted Source suggested that it might do this by reducing inflammation linked with high-density lipoprotein (HDL) or “good” cholesterol.

2) Helps You Hydrate

Drinking water is an important way to keep your body hydrated.

However, eating foods that have a high water content can also help. Interestingly, watermelon is 92% water. A high water content is one of the reasons why fruits and vegetables help you feel full.

The combination of water and fiber means you’re eating a good volume of food without a lot of calories.

3)Contains Compounds That May Help Prevent Cancer

Researchers have studied lycopene and other individual plant compounds in watermelon for their anti-cancer effects.

Though lycopene intake is associated with a lower risk of some types of cancer, study results are mixed. The strongest link so far seems to be between lycopene and cancers of the digestive system.

It appears to reduce cancer risk by lowering insulin-like growth factor, a protein involved in cell division,high IGF levels are linked to cancer.

4) Asthma prevention
Some expertsTrusted Source believe that free radicals contribute to the development of asthma. The presence of certain antioxidants in the lungs, including vitamin C, may reduce the risk of having asthma.

Studies have not confirmed that taking vitamin C supplements can help prevent asthma, but a diet that is rich in vitamin C may offer some protection.

A cup of watermelon balls weighing around 154 grams (g) provides 12.5 milligrams (mg) of vitamin C, or between 14%.

5) Digestion and regularity

Watermelon has high water content and also provides some fiber. These nutrients help promote a healthy gut by preventing constipation and promoting regularity of bowel movements.

6) May Improve Heart Health
Heart disease is the number one cause of death worldwide.

Lifestyle factors, including diet, may lower your risk of heart attack and stroke by reducing blood pressure and cholesterol levels.

Several nutrients in watermelon have specific benefits for heart health.
Studies suggest that lycopene may help lower cholesterol and blood pressure. It can also help prevent oxidative damage to cholesterol.

According to studies in obese, postmenopausal women and Finnish men, lycopene may also reduce the stiffness and thickness of artery walls.

Watermelon also contains citrulline, an amino acid that may increase nitric oxide levels in the body.

Nitric oxide helps your blood vessels expand, which lowers blood Lower Inflammation and Oxidative.

6)Watermelon may help lower inflammation and oxidative damage, as it’s rich in the anti-inflammatory antioxidants lycopene and vitamin C.

In a 2015 study, lab rats were fed watermelon powder to supplement an unhealthy diet.

Compared to the control group, they developed lower levels of the inflammatory marker C-reactive protein and less oxidative stress.

In an earlier study, humans were given lycopene-rich tomato juice with added vitamin C. Overall, their markers of inflammation went down and antioxidants went up. Watermelon has both lycopene and vitamin C.

As an antioxidant, lycopene may also benefit brain health. For example, it may help delay the onset and progression of Alzheimer’s disease.

7)It boasts key nutrients and few calories

Watermelon is lower in calories and sugar than you may think. One cup of watermelon provides 45 calories from 11 grams of carbohydrate, 9 grams of which are naturally occurring sugar.

But that natural sweetness is bundled with vitamins A and C, which support immune function and skin health, in addition to smaller amounts of potassium, magnesium, B vitamins, and health-protective antioxidants.

8)It reduces muscle soreness

In one study, athletes who consumed 16 ounces of watermelon juice an hour before exercise experienced reduced muscle soreness and a quicker heart rate recovery compared to those who received a placebo drink.

Another study in male runners found that those who drank 16 ounces of watermelon juice enriched in L-citrulline two hours before performing half-marathon races had less perceived muscle soreness for up to 72 hours compared to those who downed a placebo beverage.

9) It can lead to healthy weight

management
Watermelon may help support healthy weight management when it’s consumed in place of a processed sweet snack.

A 2019 study from San Diego State University looked at satiety and weight changes after a four-week intervention in overweight and obese adults.

During the study, one group was asked to consume two cups of fresh watermelon daily, while a second group ate low-fat cookies that had the same number of calories as the watermelon.Participants were allowed to consume their respective snacks any time of day, during one or multiple sittings, or either alone or in combination with other foods.

Watermelon offers digestive support
While watermelon isn’t very high in fiber, the fiber it does contain supports healthy gut function.

The fruit also contains fluid and prebiotics, a type of fiber that stimulates the growth and/or activity of beneficial bacteria in the large intestine.

Prebiotics are tied to healthy immune function, anti-inflammation, and positive mood. Prebiotics also boost mineral absorption, improve blood glucose and insulin levels, and may protect against colon cancer.

Watermelon help to humans to grow rich in the body and enrich the body system.

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