New research has unearthed a range of unexpected health benefits from watermelon and its juice.
Multiple studies published in the science journal Nutrients found that those who regularly eat the fruit tend to have diets with more vitamins and antioxidants and less sugar and saturated fat.
A long-time summer favorite because of its high water content, one report found that watermelon juice may also help enable blood vessel function and support heart health.
That’s according to a placebo-controlled clinical trial from Louisiana State University involving 18 healthy young adults drinking watermelon juice daily for two weeks.
Researchers focused on two watermelon compounds involved in producing nitric oxide – L-citrulline and L-arginine – which helps blood vessels relax and expand, a crucial characteristic of healthy circulation and cardiovascular function.
They found that the watermelon juice supported vascular function during periods of hyperglycemia (period of excess glucose, often associated with diabetes) and influenced heart rate variability.
“We acknowledge that while the sample size was small (18 healthy young men and women) and more research is needed, this study adds to the current body of evidence supporting regular intake of watermelon for cardio-metabolic health,” said Dr Jack Losso, Ph.D., professor at Louisiana State University’s School of Nutrition and Food Sciences.
Red watermelon should be especially sought after as they contain the highest levels of antioxidant lycopene.
It was found to be especially effective at fighting ‘free radicals’ in the body, highly reactive molecules which can lead to premature aging, cancer, and dementia.
Lycopene is also a naturally occurring pigment which gives many other fruits and vegetables like tomatoes their red color.
“Watermelon is a rich source of antioxidants, vitamin C and lycopene – all of which can help reduce oxidative stress and play a role in heart disease prevention,” Dr Losso added.
Data analysed by the National Health and Nutrition Examination Survey found that regular watermelon eaters consumed high amounts of dietary fiber, magnesium, potassium, vitamin C, vitamin A, and lycopene.
A two cup serving is only 80 calories yet it provides 25 percent of the daily recommended intake for vitamin C and 8 percent for vitamin B6.
The fact the fruit is also made up of about 92 percent water also makes it an easy hydrating option during warm weather or after a work out.
