By Spy Uganda
Kampala: Packed with vitamins and nutrients, watermelon can be enjoyed all year ’round although you might assume it’s mostly sugar and water. But once you dig in and discover its vast array of nutrients, you’ll be surprised how many potential health benefits it has.
Here are some of the health benefits of Water melon and why it should be part of your menu everyday
1. Helps you stay hydrated
Even a little dehydration can take a toll, causing fatigue, muscle cramps and headaches. Watermelon is 92% water, so it’s an easy way to hydrate and support your body.
Try eating a little watermelon sprinkled with salt after physical activity or a strenuous workout to replenish your body’s electrolytes and carbohydrates. It’s amazing what it can do to restore your energy and quench your thirst.
2. Maintain a healthy weight
Watermelon can be a great option if you are trying to maintain or achieve a healthy weight, and resist the temptation of higher-calorie sweet snacks. Because it contains so much water, watermelon has few calories and can make you feel full for longer.
A 2019 study of 33 people who were considered overweight or had obesity showed that those who ate watermelon instead of low-fat cookies daily for four weeks reported lower hunger and less desire to eat. Eating watermelon was associated with lower body weight, body mass index (BMI) and waist-to-hip ratio, and reduced blood pressure.
3. Protects against disease
Early evidence suggests that regularly eating watermelon promotes good health and may reduce your risk of chronic diseases such as diabetes, obesity, cardiovascular disease and cancer. This is likely thanks to its antioxidants, which help protect your body from stress and prevent or slow cell damage.
In fact, watermelon has more lycopene than any other fruit or vegetable including tomatoes. It’s also the highest source of the amino acid citrulline, which produces a molecule called nitric oxide that helps relax blood vessels.
The nutritional benefits of watermelon may help you combat blood pressure, cholesterol and inflammation that can lead to disease. In one small study, researchers found watermelon extract lowered ankle blood pressure in middle-aged adults with early hypertension (high blood pressure) and obesity.
4. Supports eye health
The nutrients in watermelon serve an especially useful purpose when it comes to your eyes. Antioxidants may help prevent or delay the formation of cataracts. They might even reduce your risk of developing age-related macular degeneration, which can cause blindness.
The vitamin A in watermelon also supports the health of your corneas. And it doesn’t take much: Just one medium slice of watermelon contains up to 11% of the vitamin A you need each day.
5. Boosts your immune system
Watermelon’s generous dose of vitamin C (ascorbic acid) supports your immune system, which fights germs and infection. It may also help reduce your risk of developing cancer.
6. Relieves muscle soreness
A benefit of watermelon and watermelon juice may be helping your body recover and feel better after exercise. This may be thanks to citrulline, which helps produce nitric oxide to improve blood flow and muscle function. Citrulline also removes ammonia from your body. This reduces the amount of a substance called lactate that builds up in your body during exercise and can lead to muscle soreness.
7. Aids skin health
Vitamin C in watermelon helps your body produce collagen, which supports your immune system, the health of your cells and your ability to heal from injuries. Collagen gives strength and elasticity to your skin and helps replace dead skin cells. This means eating watermelon could improve your skin and slow age-related effects.
Vitamin A produced by the beta-carotene in watermelon helps repair skin cells, preventing dry skin and flaking. Its vitamin B6 may help prevent acne. You aren’t off the mark if you’re thinking watermelon might even be a good ingredient for a face mask it is.
8. Improves digestion
Plant compounds (polyphenols) in watermelon fuel good bacteria in your gut. This not only eases digestion, but may also boost your immune system and your gut’s production of essential nutrients.
9. Manages blood sugar
Watermelon provides a great alternative if you’re trying to keep your blood glucose levels steady or reduce your risk of diabetes. It has few carbs and a low glycemic load. That means watermelon enters your bloodstream and produces less glucose than other foods, so you can have a slice without a large spike in blood sugar.
