Watermelon is a delicious and refreshing fruit. But in addition it also amazing properties. We will explore the following benefits of watermelon, showing what use this fruit in terms of health and fitness.
- 1 What is the watermelon?
- 2 Watermelon properties
- 3 Watermelon Benefits - What is
- 4 1) The watermelon has anti-inflammatory activity
- 5 2) Watermelon is good for the heart
- 6 3) Watermelon is good for the kidneys
- 7 4) Watermelon is good for the eyes
- 8 5) Watermelon is good for muscles
- 9 6) Watermelon is good for bones
- 10 7) Watermelon assists in preventing and fighting cancer
- 11 8) Watermelon helps prevent erectile dysfunction
- 12 9) The watermelon helps slimming
- 13 Some important care
What is the watermelon?
Watermelon is a tasty and refreshing fruit, a good choice for the summer. It can be consumed in slices or pieces, as juice or fruit salads.
She is very consumed in dry regions in Africa since about 92% of its content is water.
But it is not only the pulp that is edible. Many sites make use of the shell and watermelon seeds. With the shell can be made preserves. To this end, the fruits of organic cultivation of plants because the shells are free of pesticides are preferable. roasted seeds are eaten by Middle Eastern people. The Indians, in turn, prepare bread with a flour made from these seeds.
As we have seen, watermelon is mostly composed of water, making it therefore a little calorie food: 100g fruit provides only 30 calories mainly from sugars because the amounts of proteins and fats are meaningless.
Despite the low calories, the fruit is very nutritious. Watermelon is an excellent source of vitamin C and has good quantities of carotenoids (such as lycopene and beta-carotene), vitamin B1, vitamin B2, vitamin B3, pantothenic acid, vitamin B6, biotin, folic acid, calcium, phosphorus, magnesium, potassium, copper and citrulline. In watermelon also we found the phytonutrient cucurbitacin E. Already its seeds contain significant amounts of lipids.
In summary, the main medicinal properties of watermelon is its antioxidant capacity and anti-inflammatory. then let's see what the consumption of watermelon can bring benefits to our health.
Watermelon Benefits - What is
Next, know what benefits of watermelon and their properties to fitness and health.
1) The watermelon has anti-inflammatory activity
The cucurbitacin E is a molecule of triterpenoid type, present in watermelon, which presents an important anti-inflammatory activity. It is capable of inhibiting the enzyme cyclooxygenase (or COX), which is involved in inflammatory processes.
It also has an antioxidant action, it helps to combat reactive oxygen species.
2) Watermelon is good for the heart
A cup watermelon pulp has approximately 250 mg of citrulline. When we eat the fruit, citrulline is converted by the body, specifically in the kidney and blood vessel wall in another amino acid, arginine. The enzyme nitric oxide synthase (NOS) produced by several cell types, whether it arginine gas to synthesize nitric oxide, a potent vasodilator, because it can relax this muscle in blood vessels. This provides a reduction in blood pressure which, when high, is an important risk factor for heart disease. In a survey, middle-aged obese adults who consumed watermelon extract containing these amino acids, experienced a blood pressure attenuation.
Another constituent of the watermelon, potassium, also has a vasodilatory effect.
Already antioxidants such as lycopene, beta-carotene, vitamin C, avoid frames oxidative stress situation that promotes the oxidation of proteins and lipids, leading to the formation of atherosclerotic plaques.
3) Watermelon is good for the kidneys
Watermelon intake increases the excretion of urine flow. It is considered a natural diuretic and not pressing the kidneys to it. Deleting more urine is good for the kidneys and for the whole body, since in this way we can get rid of bacteria (and hence prevent and stop cystitis), residues and other xenobiotics (compounds foreign to the human body).
Potassium present in watermelon this cleaning also stimulates the kidneys. Moreover, the presence of the chemical in blood prevents the formation of uric acid, which it passes to accumulate can give the known renal calculi, as well as diseases affecting the joints (such as drop).
4) Watermelon is good for the eyes
Watermelon is a good source of beta carotene, which our body is transformed into vitamin A. The beneficial of this vitamin for eye health are notorious: Vitamin A prevents night blindness and prevents the occurrence of macular degeneration related to age.
5) Watermelon is good for muscles
Watermelon is rich in potassium, an essential electrolyte to the process of muscle contraction and the transmission of nerve impulses.
The citrulline found in watermelon also brings benefits to the muscles. In a survey published in the Journal of Agricultural Food and Chemistry, seven male athletes, consumed one hour before training, 500 ml of natural watermelon juice, enriched or watermelon juice with citrulline or placebo. The results showed that they had a decrease in heart rate, as well as the post-workout muscle pain (ie, the next day). As we have seen, citrulline is converted to arginine in our body, and this in turn provides the synthesis of the vasodilator nitric oxide. The study also revealed that the natural juice was as effective as the enriched form and the intestines can absorb more citrulline derived from the watermelon juice, especially if it is not pasteurized, than from supplements of this amino acid.
6) Watermelon is good for bones
One of the antioxidants found in watermelon, lycopene, stimulates bone formation process, thereby preventing the development of osteoporosis. The postmenopausal period is very conducive to the occurrence of this disease. In a survey, women postmenopausal consumed lycopene, and it was found a link between the consumption of lycopene and its antioxidant effect and reducing the process of "degradation" bone.
Other studies have reported such as lycopene can provide this benefit to the bone: it drives the differentiation and proliferation of osteoblasts (cells responsible for formation of bone matrix), and the functioning of the enzyme alkaline phosphatase (enzyme synthesized by himself osteoblast, which participates in this process of bone formation). Furthermore, lycopene prevents the differentiation of osteoclasts (responsible for cell reabosorção bone matrix) and the synthesis of reactive oxygen species which are harmful oxidizing agents.
7) Watermelon assists in preventing and fighting cancer
The antioxidant defense of our body is due to the activity of certain enzymes and non-enzymatic agents of action, as some dietary nutrients. Watermelon is a food with a great antioxidant power it has significant amounts of lycopene, beta-carotene and vitamin C. With the fruit consumption, have a synergistic antioxidant action, which is a way to prevent and combat all kinds of cancer.
A study revealed that in patients with c ancer, oxidative stress, that is, when the amount of oxidizing agent surpasses that the antioxidant defense of the body, modify the expression of tumor suppressor genes (cell cycle related genes), promoting proliferation rampant cancerous tissue.
Research also ém show that lycopene helps prevent the occurrence of breast cancer, endometrial, prostate, lung and colon.
8) Watermelon helps prevent erectile dysfunction
Nitric oxide generated from watermelon intake (i.e., citrulline, which is immediately transformed into arginine) is also effective against erectile dysfunction. The gas promotes relaxation of the muscles of blood vessels, which increases blood flow to the penis. The most famous drug for erectile dysfunction has the same mechanism of action.
9) The watermelon helps slimming
When we diet or enter into a process of nutritional education, we miss eating sweets. Watermelon is an excellent option to circumvent this approach: it is sweet, low in calories and a much healthier choice.
The consumption of fruit also decreases the feeling of hunger, thanks to its large water content.
See too: Fattening watermelon or Lose weight?
Some important care
- Studies in humans claim to experience the benefits of watermelon for the heart and for erection difficulties, you need to eat in large quantities (and eat something exaggeratedly is never advisable). Eating watermelon is valid, but be sure to use their antihypertensive medication or against erectile dysfunction.
- Patients with hyperkalemia should avoid consumption of watermelon and other foods rich in potassium. To get an idea, 3 fruit cups have 560 mg of potassium. Its excess in the body can lead to an irregular heartbeat, even the occurrence of a cardiac arrest. Furthermore, the excretion of large amounts of potassium overload the kidneys.
- Excess consumption of food containing lycopene can cause problems of indigestion, gas, diarrhea, nausea and vomiting.
- People who are allergic to cucumber, carrot or latex, may also have some sensitivity to the watermelon.
- Prefer eating the fruit itself, than eat in the form of juice. Watermelon is rich in sugar and diabetic patients have to consume it quite sparingly.