Watermelon Benefits in Summer and When to Avoid It!

Overview of Watermelon as the Fruit for Summers

Watermelon provides a variety of health benefits, including hydration and essential nutrients. Watermelons belong to the Cucurbitaceae family (Cucurbitaceae), the same family as melons, honeydew melons, and cucumbers. Citrulline is found in watermelon that removes ammonia from the body, it also has shown effects on exercise performance.

It has a great role in reducing muscle soreness. There are generally five types of watermelons: seedless, mini, yellow, and orange. Watermelon is rich in antioxidants and nutrients, serving as an important source of moisture while providing many health benefits.

A variety of antioxidants support heart health and may help prevent a variety of health conditions. Watermelon’s high water content not only refreshes you, but also contributes to your overall health, making it a delicious and healthy addition to any meal. In this article we will talk about the benefits of consuming watermelon and what happens when you eat a lot of it.

Nutrient Content in (Approx 1/16 of melon) (286g) Watermelon

Source (nutritionix.com)

Health Benefits of Watermelon

Hydration

•  Hydration is very important for bodily functions like temperature regulation and organ function.
• Water-rich foods such as watermelon help meet your daily fluid needs.
• Watermelon’s high water content and low-calorie density support hydration and weight management.
• Incorporating watermelon into your daily routine helps maintain fluid balance and overall health.
• Researchers highlight the important role of hydration in cognition, kidney stone risk, and weight management.

Nutrient-rich and beneficial to the body

• Watermelon has a rich nutritional profile containing essential nutrients such as potassium, magnesium, and vitamins A and C.
• Low in calories,  guilt-free fun, hydrating, and added fiber and protein in 1 cup of diced fruit.
• High doses of citrulline, an amino acid, can improve athletic performance.
• Notable antioxidants include vitamin C, carotenoids, lycopene, and cucurbitacin E, which protect against oxidative damage.
• Consumption may reduce the risk of chronic diseases such as diabetes, heart disease, and cancer.
• Antioxidants fight oxidative stress and protect against cell damage and disease.

Anti-Cancer effects

• Watermelon contains plant compounds with potential anti-cancer properties.
• Lycopene and cucurbitacin E are the identified compounds.
• Taking lycopene may reduce the risk of certain cancers, such as prostate and colon cancer.
• Lycopene is thought to reduce blood levels of IGF, a hormone associated with cell division and cancer development.
• Cucurbitacin E may inhibit tumor growth by helping the body eliminate cancer cells.
• Further human studies are needed to confirm these results and fully understand watermelon’s anti-cancer properties.

Heart Health

• Watermelon provides nutrients that support heart health.
• Heart disease is the leading cause of death worldwide.
• Lycopene, found in watermelon, can help lower cholesterol and blood pressure.
• Citrulline, an amino acid found in watermelon, may increase nitric oxide levels and help dilate blood vessels.
• Watermelon contains important vitamins and minerals such as magnesium, potassium, and vitamins A, B6, and C, which have positive effects on your heart and overall health.
• These elements combine to contribute to improved heart health, highlighting the importance of watermelon in a balanced diet.

Bone and joint health benefits

• Watermelon may have a positive impact on bone and joint health, due in part to its anti-inflammatory effects.
• Beta-cryptoxanthin, a natural pigment found in watermelon, protects joints from inflammation.
• Limited research suggests that reducing inflammation over time may reduce the risk of osteoporosis or rheumatoid arthritis.
• Further research is needed to fully understand the effects of watermelon on bone and joint health.

But Wait? Let’s learn when not to eat watermelon.

• Diabetic Patients: Watermelon does contain natural sugars but in smaller amounts than many other fruits. A medium-sized slice, about 1/6 of a watermelon, contains about 17.7 grams of total carbohydrates. This makes it a great option for diabetics and those monitoring their blood sugar levels, but controlling intake is still important. If you are managing sugar intakes be aware of the amount of watermelon consumption. 
• Caloric content: Although watermelon’s calorie content is relatively low compared to many snack foods. But overconsumption can still contribute to your overall calorie intake. Moderation is very important here. People who are managing their weight should consider this. Watermelon, when eaten in appropriate amounts, can add nutritional value to your diet without contributing too much to your calorie intake.
• Allergies and Sensitivities: Allergies and sensitivities such as pollen-related allergies or reactions to citrulline. Some people may experience allergic reactions or sensitivities due to these compounds. It is important for people with known allergies or sensitivities to monitor their watermelon intake. They need to be careful when consuming watermelon to avoid side effects.
• People with Kidney Problems: The high potassium content in watermelon may pose a risk for people with kidney problems. Such as kidney stones or impaired kidney function. Therefore it is very important to get in touch with your doctor for nutritional advice. 
• Drug Interactions: Certain medications, especially those used to regulate blood pressure and potassium-sparing diuretics, can interact with watermelon’s potassium content. Patients should consult their doctor to ensure safe consumption.
• Bacterial Contamination: In rare cases, watermelon can harbor harmful bacteria, especially if not handled or stored properly. People with weakened immune systems, pregnant women, and small children should be careful. You should choose watermelons that have been properly cleaned and stored.

How to incorporate watermelon into your daily life with 3 simple recipes?

Watermelon Salad with Feta and Mint:

• Cut fresh watermelon into bite-sized cubes.
• Crumble the feta cheese and chop the fresh mint leaves.
• Combine watermelon, feta cheese, and mint in a bowl.
• Pour in a little olive oil and a little balsamic vinegar.
• Season with salt and pepper.
• Stir gently and serve chilled.

Watermelon Smoothie:

• Mix fresh watermelon pieces with Greek yogurt, ice cubes, and a squeeze of lime juice.
• Add a handful of berries or bananas if desired for extra flavor.
• Sweeten with honey or agave syrup if desired.
• Blend until smooth and creamy.
• Pour into a glass and garnish with a watermelon slice.

Watermelon skewers:

• Cut watermelon into cubes and thread on skewers.
• Brush the watermelon cubes with the olive oil and honey mixture.
• Grill the skewers over medium heat for 2-3 minutes on each side until grill marks form.
• For a sweet and savory taste, sprinkle with a pinch of salt and a pinch of chilli powder.
• Serve as a side dish or appetizer at your next barbecue or summer gathering.

Sum up,

Watermelon provides moisture, essential nutrients, and antioxidants. This makes it a refreshing and nutritious choice during the summer months. Having so much versatility as a fruit allows it to be incorporated into a variety of dishes. From salads to smoothies, improving both taste and health.

Make sure that you consume watermelon in moderation. This can be a delicious addition to your summer diet. It will promote good health while preventing potential health risks.