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Watermelon: Powerhouse of Health Benefits
Watermelon is a vine-like flowering plant originally from southern Africa.
Its fruit, which is also called watermelon, is a special kind referred to by
botanists as a pepo, a berry which has a thick rind and fleshy center. Pepos are
derived from an inferior ovary, and are characteristic of the Cucurbitaceae. The
watermelon fruit, loosely considered a type of melon � although not in the genus
Cucumis � has a smooth exterior rind (usually green with dark green stripes or
yellow spots) and a juicy, sweet interior flesh (usually deep red to pink, but
sometimes orange, yellow, or white).
A watermelon contains about 6% sugar and 91% water by weight. As with many other
fruits, it is a source of vitamin C. The amino-acid citrulline was first
extracted from watermelon and analyzed. Watermelons contain a significant amount
of citrulline and after consumption of several kilograms, an elevated
concentration is measured in the blood plasma; this could be mistaken for
citrullinaemia or other urea cycle disorders.
Watermelon rinds, usually a light green or white color, are also edible and
contain many hidden nutrients, but most people avoid eating them due to their
unappealing flavor. They are sometimes used as a vegetable. In China, they are
stir-fried, stewed or more often pickled. When stir-fried, the skin and fruit is
removed, and the rind is cooked with olive oil, garlic, chili peppers,
scallions, sugar and rum. Pickled watermelon rind is also commonly consumed in
the Southern US. Watermelon juice can be made into wine.
Watermelon is mildly diuretic and contains large amounts of carotenoids.
Watermelon with red flesh is a significant source of lycopene. Preliminary
research indicates the consumption of watermelon may have antihypertensive
effects.
One cup of diced watermelon (152 grams) contains 43 calories, 0 grams of fat, 2
grams of sodium, 11 grams of carbohydrate (including 9 grams of sugar and 1 gram
of fiber) and 1 gram of fiber. One cup of watermelon will provide 17% of vitamin
A, 21% of vitamin C, 2% of iron and 1% of calcium needs for the day.
Watermelon also contains thiamin, riboflavin, niacin, vitamin B-6, folate,
pantothenic acid, magnesium, phosphorus, potassium, zinc, copper, manganese,
selenium, choline, lycopene and betaine. According to the National Watermelon
Promotion Board, watermelon contains more lycopene than any other fruit or
vegetable. Despite being a great source of the above nutrients, watermelon is
made up of 92% water.
Health Benefits of Watermelon
Consuming fruits and vegetables of all kinds has long been associated with a
reduced risk of many lifestyle-related health conditions. Many studies have
suggested that increasing consumption of plant foods like watermelon decreases
the risk of obesity and overall mortality, diabetes, heart disease and promotes
a healthy complexion and hair, increased energy, overall lower weight.
1. Asthma prevention: The risks for developing asthma are lower in people who
consume a high amount of certain nutrients. One of these nutrients is vitamin C,
found in many fruits and vegetables including watermelon.
 2.
Blood pressure: A study published by the American Journal of Hypertension
found that watermelon extract supplementation reduced ankle blood pressure,
brachial blood pressure and carotid wave reflection in obese middle-aged adults
with prehypertension or stage 1 hypertension and that watermelon extract
improved arterial function.
Diets rich in lycopene may help protect against heart disease.
3. Cancer: As an excellent source of the strong antioxidant vitamin C as well as
other antioxidants, watermelon can help combat the formation of free radicals
known to cause cancer. Lycopene intake has been linked with a decreased risk of
prostate cancer prevention in several studies.
Digestion and regularity: Watermelon, because of its water and fiber content,
helps to prevent constipation and promote regularity for a healthy digestive
tract.
4. Hydration: Made up of 92% water and full of important electrolytes,
watermelon is a great snack to have on hand during the hot winter months to
prevent dehydration.
5. Anti-inflammatory & Antioxidant Support: Choline is a very important and
versatile nutrient in watermelon that aids our bodies in sleep, muscle movement,
learning and memory. Choline also helps to maintain the structure of cellular
membranes, aids in the transmission of nerve impulses, assists in the absorption
of fat and reduces chronic
inflammation. A Watermelon is rich in phenolic compounds like flavonoids,
carotenoids, and triterpenoids. The carotenoid lycopene in watermelon is
particularly beneficial in reducing inflammation and neutralizing free radicals.
The tripterpenoid cucurbitacin E is also present in watermelon, which provides
anti-inflammatory support by blocking activity of cyclo-oxygenase enzymes which
normally lead to increased inflammatory support. Make sure you pick ripe
watermelons, because they contain higher amounts of these beneficial phenolic
compounds.
6. Muscle soreness: Watermelon and watermelon juice have been shown to reduce
muscle soreness and improve recovery time following exercise in athletes.
Researchers believe this is likely do to the amino acid L-citrulline contained
in watermelon.
7. Skin: Watermelon is also great for your skin because it contains vitamin A, a
nutrient required for sebum production that keeps hair moisturized. Vitamin A is
also necessary for the growth of all bodily tissues, including skin and hair.
Adequate intake of vitamin C (one cup of watermelon provides 21% of daily needs)
is also needed for the building and maintenance of collagen, which provides
structure to skin and hair. Watermelon also contributes to overall hydration,
which is vital for having healthy looking skin and hair.
8. A Natural Viagra
Watermelon may be a natural Viagra, says a researcher. That's because the
popular summer fruit is richer than experts believed in an amino acid called
citrulline, which relaxes and dilates blood vessels much like Viagra and other
drugs meant to treat erectile dysfunction (ED).
"We have known that watermelon has citrulline," says Bhimu Patil, PHD, director
of the Fruit and Vegetable Improvement Center at Texas A&M University, College
Station. Until recently scientists thought most of the citrulline was in the
watermelon rind. "Watermelon has more citrulline in the edible part than
previously believed," he says.
How could watermelon be a natural Viagra? The amino acid citrulline is converted
into the amino acid arginine, Patil says. "This is a precursor for nitric oxide,
and the nitric oxide will help in blood vessel dilation." He does know that a
typical 4-ounce serving of watermelon (about 10 watermelon balls) has about 150
milligrams of citrulline. But he can't say how much citrulline is needed to have
Viagra-like effects.
He's hopeful that someone will pick up on his research and study the fruit's
effect on penile erections. On hearing about the Texas finding, Irwin Goldstein,
MD, editor-in-chief of The Journal of Sexual Medicine, was underwhelmed.
Suggesting a man feast on watermelon to boost performance, he says, "would be
the equivalent of someone dropping a beer bottle in Minneapolis, where the
Mississippi River starts, and hoping to see it make an impact on someone in New
Orleans." "To say that watermelon is Viagra-like is sort of fun," says
Goldstein. "But to even vaguely hope that eating watermelon will alleviate ED is
misleading."
"The vast majority of Americans produce enough arginine," adds Goldstein,
medical director of Alvarado Hospital Medical Center, San Diego, and clinical
professor of surgery, University of California San Diego School of Medicine.
"Men with ED are not deficient in arginine." Though arginine is required to make
nitric oxide, and nitric oxide is required to dilate blood vessels and have an
erection, "that doesn't mean eating something that is rich in citrulline will
make enough arginine that it will lead to better penile erections," Goldstein
says.
 Goldstein has served as a consultant for many companies that make ED
drugs.Calling watermelon a natural Viagra is "clearly premature," says Roger
Clemens, DrPH, adjunct professor of pharmacology and pharmaceutical sciences,
University of Southern California, Los Angeles, and a spokesman for the
Institute of Food Technologists.
Clemens studied the amino acid arginine himself, researching a supplement to
improve vascular flow for patients with hardening of the arteries or
atherosclerosis. He has since abandoned that line of research, he says. It can
require a lot of watermelon to boost blood levels of arginine, he adds. In a
study published in 2007 in Nutrition, he says, volunteers who drank three
8-ounce glasses of watermelon juice daily for three weeks boosted their arginine
levels by 11%. Watermelon is low in calories and provides potassium and the
phytonutrients lycopene and beta-carotene, in addition to the citrulline.
9. Cardiovascular & Bone Health: The lycopene in watermelon is especially
important for our cardiovascular health and is now being recognized as an
important factor in promoting bone health. Consuming large amounts of watermelon
has also been correlated with improved cardiovascular function because it
improves blood flow via vasodilation (relaxation of blood pressure). Dietary
lycopene (from foods like watermelon or tomatoes) reduces oxidative stress which
normally reduces the activity of osteoblasts and osteoclasts (the two major bone
cells involved in the pathogenesis of osteoporosis) � this means stronger bones
for those consuming lycopene-rich foods. Watermelon is also rich in potassium
which helps to retain calcium in your body, resulting in stronger bones and
joints.
10. Reduces Body Fat: The citrulline in watermelon has been shown to reduce the
accumulation of fat in our fat cells. Citrulline is an amino acid which converts
into arginine with help from the kidneys.
When our bodies absorb citrulline it can take the step of converting into
arginine if so required. Citrulline, when consumed, has the ability to (through
a series of steps) block the activity of TNAP (tissue-nonspecific alkaline
phosphatase) which makes our fat cells create less fat, and thus helps prevent
over-accumulation of body fat.
11. Diuretic & Kidney Support: Watermelon is a natural diuretic which helps
increase the flow of urine, but does not strain the kidneys (unlike alcohol and
caffeine). Watermelons helps the liver process ammonia (waste from protein
digestion) which eases strain on the kidneys while getting rid of excess fluids.
12. Muscle & Nerve Support: Rich in potassium, watermelon is a great natural
electrolyte and thus helps regulate the action of nerves and muscles in our
body. Potassium determines the degree and frequency with which our muscles
contract, and controls the excitation of nerves in our body.
13. Alkaline-forming; Watermelons have an alkaline-forming effect in the body
when fully ripe. Eating lots of alkaline-forming foods (fresh, ripe, fruit and
vegetables) can help reduce your risk of developing disease and illness caused
by a high-acid diet (namely, meat, eggs and dairy).
14. Improves Eye Health: Watermelon is a wonderful source of beta-carotene (that
rich red hue of watermelon = beta carotene) which is converted in the body to
vitamin A. It helps produce the pigments in the retina of the eye and protects
against age-related macular degeneration as well as prevents night blindness.
Vitamin A also maintains healthy skin, teeth, skeletal and soft tissue, and
mucus membranes.
15. Immune Support, Wound Healing & Prevents Cell Damage: The vitamin C content
in watermelon is astoundingly high. Vitamin C is great at improving our immune
system by maintaining the redox integrity of cells and thereby protecting them
from reactive oxygen species (which damages our cells and DNA). The role of
vitamin C in healing wounds has also been observed in numerous studies because
it is essential to the formation of new connective tissue. The enzymes involved
in forming collagen (the main component of wound healing) cannot function
without vitamin C. If you are suffering from any slow-healing wounds, up your
intake of vitamin C heavy fruit!
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Dated 13 June 2014
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