Big, sloppy slices of watermelon served at a picnic table are the quintessential summer snack—sweet enough to be dessert but, as several recent studies remind us, good for our health as well. (And only 84 calories per wedge!)
Some people avoid watermelon because they say it has high levels of sugar. However, according to recent research, the sweet red-fleshed fruit appears to be associated with a wide range of benefits.
Watermelons belong to the Cucurbitaceae family, which also includes cantaloupe, squash, pumpkin, and cucumber.
A fully-ripened watermelon is typically 6 percent sugar and 91 percent water by weight, so it is not surprising why a number of people may wonder about its potential health benefits - apart from being a sweet thirst quencher of course.
Over recent years there have been a number of studies carried out to try and determine whether watermelon might have health benefits, and there have been some very promising results.
Despite being mainly water and sugar watermelons are actually very good for you.Watermelon's nutritional profile Nutrition experts at UT Southwestern Medical Center claim that watermelons are a "nutritional award winner".
Lona Sandon, assistant professor of clinical nutrition at UT Southwestern and a spokesperson for the American Dietetic Association, said:
"Watermelons are a great fruit to help you hydrate and cool down in the summer heat. Also, since it's mostly made up of water, pureed watermelon makes a refreshing drink."
Despite being mainly water and sugar, watermelons are actually a very good source of vitamin C, (which provides protection against immune system deficiencies) and vitamin A (which promotes good eyesight).
The red flesh of a watermelon is also a significant source of phytochemicals, in particular one known as lycopene. Lycopene, which is also found in tomatoes, is a nutrient with proven cancer-protection qualities.
Watermelons can help prevent cardiovascular disease
Researchers at Florida State University found that watermelon is effective at preventing prehypertension (which can lead to cardiovascular disease). The study included nine participants who all benefited from the amino acid L-citrulline/L-arginine from watermelon extract - their aortic blood pressure lowered.
The lead author of the study, Professor Arturo Figueroa, said: "Watermelon is the richest edible natural source of L-citrulline, which is closely related to L-arginine, the amino acid required for the formation of nitric oxide essential to the regulation of vascular tone and healthy blood pressure."
Watermelons may relieve muscle soreness
Eating watermelon could be an effective means of alleviating the pain associated with muscle soreness. A study, published in the Journal of Agricultural and Food Chemistry, revealed that eating watermelon can help treat post-exercise muscle soreness because of its high levels of L-citrulline.
Watermelons may improve male erectile function
A study conducted by researchers at Texas A&M found that phytonutrients in watermelon can relax blood vessels in the same way Viagra does. "Arginine boosts nitric oxide, which relaxes blood vessels, having the same basic effect as Viagra, to treat erectile dysfunction and maybe even prevent it," according to Dr. Bhimu Patil, director of Texas A&M's Fruit and Vegetable Improvement Center in College Station.
The authors of the study said: "We've always known that watermelon is good for you, but the list of its very important healthful benefits grows longer with each study."
The best way of storing watermelons
It might be better to store your watermelons outside the fridge. A group of researchers at the USDA Agricultural Research Service found that watermelons are a lot more nutritious when they are stored at room temperature as opposed to being refrigerated.
The study, published in the Journal of Agriculture and Food Chemistry, revealed that watermelons stored at room temperature contain double the levels of beta carotene (an antioxidant and source of vitamin A) and 20 percent more lypocene, compared to watermelons stored in a fridge - this applies only to the uncut fruit.
Reasons to Eat Watermelon
1. It soothes sore muscles.
According to a new study in the Journal of Agricultural Food and Chemistry, drinking watermelon juice before a hard workout helped reduce athletes' heart rate and next-day muscle soreness. That's because watermelon is rich in an amino acid called L-citrulline, which the body converts to L-arginine, an essential amino acid that helps relax blood vessels and improve circulation.
The study's seven participants, all men, were given 17 ounces (500 mL) of either natural watermelon juice, watermelon juice enriched with additional citrulline, or a placebo drink an hour before their workouts. Interestingly, the natural juice was just as effective as the enriched juice. The researchers also determined that intestinal cells can absorb more citrulline from watermelon juice than from citrulline supplements, especially when the juice is unpasteurized.
2. It helps heart health.
Postmenopausal women experienced improved cardiovascular health after six weeks of taking commercially available watermelon extract supplements containing citrulline and arginine, according to a study published earlier this year by Florida State University physiologist Arturo Figueroa.
And in a 2012 study—also led by Figueroa—such supplements helped alleviate high blood pressure in obese, middle-aged adults. (Not surprisingly, he's received two grants from the Watermelon Promotion Board.)
3. It could be a natural Viagra.
Improved circulation can benefit more than just the heart, as at least one watermelon researcher has pointed out. But you'd probably have to eat an awful lot to achieve the desired effect--and eating too much could cause unfortunate side effects, since watermelon has long had a reputation as a natural diuretic.
4. It's rich in vitamins and minerals, but low in calories.
Given its name, you might assume the fruit has little nutritional value—and it is more than 90 percent water. But a 10-ounce (300-mL) wedge of watermelon packs in about one-third of the recommended daily value of vitamins A and C, as well as a modest amount of potassium (9 percent of the daily value).
5. It could even combat cancer.
Watermelon is among the best dietary sources of lycopene, an antioxidant linked to both the prevention and treatment of prostate cancer, although scientists are still investigating the details of that connection.
No comments:
Post a Comment