Cancer-fighting and heart-healthy: what scientists say about watermelon health

Watermelon is a good hydrator, has a very low calorie content (30 kcal per 100 grams), but is rich in fiber. One serving (154 grams) of watermelon contains:

• Vitamin C: 21% of the daily value;
• Vitamin A: 18% of the daily value;
• Potassium: 5% of the daily value;
• magnesium: 4% of the daily value;
• Vitamins B1, B5 and B6: 3% of the daily value.

All this makes watermelon a healthy delicacy that can be used for preventive and even therapeutic purposes.

Potential anticancer activity

Scientists know the anti-cancer properties of lycopene, one of the organic pigments found in watermelon. It can potentially reduce the risk of some cancers. However, there are few studies on the preventive effectiveness of watermelons, so it is impossible to firmly state their anti-cancer properties. At the same time, regular consumption of fruit and adherence to a plant-based diet do reduce the likelihood of developing cancer.

Impact on heart health

Studies have shown that the same lycopene can help reduce the level of "bad" cholesterol and prevent its oxidation. This pigment also has a beneficial effect on blood pressure.

The amino acid citrulline, which is abundant in watermelon, increases the level of nitric oxide, which helps to dilate blood vessels and reduce blood pressure. Vitamins A, B6, C, magnesium and potassium, which are found in watermelon, also have a beneficial effect on heart health. However, there are no studies on the connection between watermelon consumption and a reduced risk of cardiovascular disease.

Inflammation and oxidative stress

Watermelon is high in anti-inflammatory antioxidants and vitamin C, which may help reduce inflammation, which is a cause of many chronic diseases. In one study, scientists fed lab rats watermelon powder in addition to an unhealthy diet. Compared to a control group of rodents that did not receive watermelon, they had lower levels of C-reactive protein (a marker of inflammation) and less oxidative stress (cell damage due to oxidation).

Blood pressure in women after menopause

A study of postmenopausal women found that drinking watermelon extract for six weeks reduced arterial stiffness and normalized blood pressure. The researchers attributed this to the citrulline and arginine.

Urolithiasis

Since childhood, we have been told that watermelon helps to "flush the kidneys", and there is some truth in this: it has a diuretic effect. That is why urologists sometimes recommend it to patients with urolithiasis. However, it is worth mentioning that the studies that confirmed the effectiveness of watermelon in the treatment of this disease were conducted only on rats, which, unfortunately, are very "far from the people". Therefore, people with urolithiasis should use this method of "treatment" with caution and after consulting a doctor.

Skin and hair health

Watermelon contains two vitamins that are essential for beauty - A and C. Vitamin C promotes the production of collagen, which makes the skin elastic and fresh. Vitamin A helps restore skin cells; its deficiency often causes dryness and flaking.

Watermelon contains a large amount of citrulline. This amino acid helps improve blood flow, and at the same time improves erectile function. However, in order to achieve the desired effect of "Viagra", you will have to eat a lot of watermelons.

It should be noted that the effect of watermelon on potency has only been studied on rats. The effect of citrulline on humans has only been tested in small studies.

How to choose a watermelon

Remember that watermelons can absorb heavy metals contained in car exhaust gases, so they should never be bought in stores near roads. There are several rules that should be followed when choosing and eating watermelon:

• The place where watermelons are sold must be fenced and under a canopy; the watermelons must be covered with an awning and stored on special shelves, and not on the ground in a pile;
• You cannot cut out pieces “to try” or cut the watermelon into pieces - harmful microorganisms multiply very quickly in the cut areas;
• A good, ripe watermelon is large, has a whole cover, the color of the rind is bright and contrasting, the light spot on the side where the watermelon has been lying should be as yellow as possible, even orange. A ripe watermelon is necessarily covered with a hard shiny rind, if a fingernail easily pierces the watermelon skin, it means the watermelon is unripe. The tendril and stalk of a ripe watermelon are dry. When struck with a palm, a ripe watermelon vibrates, when tapped, it makes a moderately ringing sound, when squeezed along the longitudinal axis - a weak crunch.
• The size of a watermelon does not affect its degree of ripeness;
• Wash the watermelon thoroughly with soap and warm water before cutting it, as soil particles, dust and microorganisms on the rind will quickly multiply when they come into contact with the flesh;
• Store cut watermelon only in the refrigerator.