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By GreenMedInfo Research Group
The ultimate summer fruit, watermelon, is ripe for the picking when it comes to a wealth of health benefits.
More than just a refreshing dessert or treat for the hotter days, watermelon is a proven medicinal food at any season of the year.
With the scientific name Citrullus lanatus, watermelon is a fruit that belongs to the Cucurbitaceae family. While native to the Kalahari Desert in Africa, it is cultivated in the world’s various tropical regions today.
Watermelons are a much-valued source of antioxidants, particularly lycopene, ascorbic acid, and citrulline, and may help protect against chronic conditions, such as cardiovascular disease and cancers.1
Lycopene gives fruits and vegetables their distinctive red color. According to a 2003 study, regularly consuming watermelon juice led to significant increases in blood plasma concentrations of lycopene and beta-carotene.2
Additionally, watermelon is 92 percent water, helping you not only stay hydrated but also satiated.3 Interestingly, a 2011 study highlighted watermelon seeds as a good source of dietary protein.4 Here are some of the top benefits of watermelons for lasting health and wellbeing.
Cancer Prevention
According to a study published in the International Journal of Cancer, increased intake of fruits and vegetables was linked to a decreased risk of breast cancer among Chinese women. The tested fruit and vegetable groups included dark leafy greens, cruciferous vegetables, carrots, tomatoes, bananas, and watermelon.5
The Shanghai Men’s Health Study from 2002 to 2009 found an inverse relationship between carotenoid-rich vegetables and lung cancer risk. Similar results were observed in a case-control study examining the association between vegetables and fruits rich in both lycopene and carotenoids, and prostate cancer risk in.6 7
The reduction of cancer risk appears to be due, in part, to the lowering of insulin-like growth factor (IGF)—a protein that plays a role in cell division. High IGF levels are associated with cancer.8
Watermelon Improves Metabolic Syndrome
A promising preclinical study in 2007 showed that watermelon pomace—an abundant source of L-citrulline—significantly improved metabolic syndrome in diabetic and overweight animal models.9
A 2020 study demonstrated that the juice exhibited anti-diabetic action in an experimental diabetic animal model through modulation of glucose transporters, anti-inflammatory activities, and an antioxidant defense system.10
High Blood Pressure and Weight Regulation
Supplementing with watermelon extract had a beneficial effect on arterial function and blood pressure, particularly among obese middle-aged adults with prehypertension or stage 1 hypertension.11
Watermelon juice also prevented increased post-exercise systolic and diastolic blood pressure in females, but not in males, in a 2019 study. “More research is warranted to examine the effect of sex on the efficacy of watermelon consumption for controlling BP,” the researchers noted.12
Among prehypertensive individuals, supplementing with the fruit also improved aortic blood pressure and wave reflection—an indicator of arterial function.13 Further, with its pro-cardiovascular properties, the lycopene in watermelon was found in studies among obese, postmenopausal women, and Finnish men to reduce the stiffness and thickness of artery walls.14
In a 2019 study, consuming two cups of watermelon daily reduced not only blood pressure but body weight as well. The study compared the effects of consuming the fruit versus a low-fat snack for four weeks on body weight, blood pressure, glucose and insulin levels, and biomarkers for inflammation, oxidative stress, and liver function.15
“As a natural food that provides fiber, micronutrients, and bioactive phytochemicals, watermelon may be a healthier alternative to conventional snacks,” the researchers concluded.
Prevention of Macular Degeneration
Lycopene is found in parts of the human eye and helps protect against both oxidative damage and inflammation. Thus, it may also help prevent age-related macular degeneration—a common blindness-causing condition in the elderly.16
In an experimental study, subjects with low lycopene serum concentrations were at a high risk of macular degeneration. Lycopene was also seen in a separate study to effectively address immunodeficiency disorders, including HIV and cerebral microangiopathy—a cause of cognitive impairment.17
There are many reasons to love watermelon. Enjoy all summer long in salads, blended into soup, frozen into popsicles, dipped into dark chocolate, or simply on its own.
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Well Being Journal adapted this article from the previously published original article at greenmedinfo.com titled “Four Top Reasons to Love Watermelon,” August 10, 2021.
References available at the following web address:
https://www.wellbeingjournal.com/healing-properties-of-watermelon-wbj-summer-2022-references/
