11 watermelon benefits to enjoy this delicious fruit

Watermelon is one of the most consumed fruits in the world. With high nutritional content and low caloric value, it originates from tropical Africa and is cultivated and highly appreciated in Brazil. Discover the health benefits of watermelon and learn how to prepare delicious recipes with the fruit!

11 Watermelon Benefits You Didn’t Know

Watermelon is not only a tasty and refreshing fruit, it also has significant health benefits. We consulted functional nutritionist and herbalist Adriana Stavro (CRN 43576), who listed the main ones. Follow:

• Decreases muscle soreness in athletes: The nutritionist reports that, according to a 2017 study, during a half-marathon, the authors showed that a watermelon juice enriched with L-citrulline decreased the perception of muscle soreness from 24 to 72 hours after the race . In addition, watermelon is a natural source of L-citrulline, an amino acid that increases physical performance.
• Watermelon Skin Benefits: Watermelon is a natural source of vitamin C, an antioxidant that helps prevent cell damage caused by free radicals. The vitamin acts as a cofactor for the hydroxyl groups proline and lysine, which stabilize the tertiary structure of the collagen molecule. In addition, it can also provide significant protection against skin changes and regeneration after injury.
• Reduces the risk of chronic diseases: Adriana says that the fruit “is one of the best sources of lycopene, an antioxidant known to fight oxidative stress, which occurs when there is an imbalance between the production of free radicals. Lycopene also reduces the risk of chronic diseases, including heart disease, type 2 diabetes and cancer, as well as neurodegenerative diseases like Alzheimer’s.”
• Benefits during pregnancy: because it is rich in water, watermelon helps to reduce swelling, relieve morning sickness and contributes to glowing skin. Also, eating the fruit regularly during pregnancy can reduce your risk of developing preeclampsia, constipation, and hemorrhoids.
• Controls hypertension: “The 2017 study, which evaluated the influence of L-citrulline + watermelon supplementation on vascular function and exercise performance, showed that the antihypertensive effect of L-citrulline + watermelon supplementation is evident in adults with pre-hypertension or hypertension”, informs the nutritionist.
• Improves heart health: the fruit is a natural source of the non-essential amino acid (AA) citrulline. This is used in the nitric oxide system and has an antioxidant and vasodilator function. Citrulline converts to the amino acid arginine and promotes blood flow, improving cardiovascular health.
• Low caloric value: “considering the nutritional profile, the consumption of 100g provides 30 kcal. Watermelon contains almost 92% water and 7.55% carbohydrates, of which 6.2% is dietary fiber. It is enriched with carotenoids, vitamin C, citrulline, flavonoids and is free of fats and cholesterol. Therefore, it is considered a low-calorie fruit”, explains the nutritionist.
• Watermelon Benefits for Digestion: According to Adriana, “Watermelon contains a lot of water and a small amount of fiber – both of which are important for healthy digestion.”
• Hydrates the body: the fruit is about 90% water and also provides electrolytes such as potassium. It is one of the most hydrating foods, which makes it perfect for replacing fluids lost through sweat. Basically, it’s a great food to be eaten with snacks during the hot summer months.
• Source of carotenoid antioxidants: This potent antioxidant provides the red pigmentation to plant foods such as tomatoes and watermelon. It also provides many benefits such as heart and bone health and the prevention of prostate cancer, as well as being a powerful antioxidant with anti-inflammatory properties.
• Helps in good bowel function: “The fiber present in watermelon can provide bulk for the stool, while the water helps keep the digestive tract moving efficiently. Therefore, eating fruits and vegetables rich in water and fiber, such as watermelon, can be very helpful in promoting normal bowel movements and preventing constipation.

Although the fruit is full of nutrients, the nutritionist points out that its consumption is not suitable for people with kidney failure, due to excess fluid in the body.

Is watermelon bad?

“Fruit contains natural sugar content, so people with diabetes should account for these carbohydrates in their daily eating plan. It is better to consume the whole watermelon rather than its juice, as this removes the fiber, making the sugar easier to absorb, which can cause a glucose spike”, warns the nutritionist.

As for consuming watermelon at night, “there is no scientific proof that it can be harmful. However, according to Ayurvedic medicine, it can cause irritable bowel syndrome and other digestive problems. Because it is rich in water, it can lead to frequent trips to the bathroom, leading to unsatisfactory sleep, causing fatigue the next day. In addition, it has a natural sugar content that can favor weight gain”, he comments.

7 watermelon recipes for the whole family

Now that we have learned more about the benefits of watermelon, enjoy and see how to make nutritious and tasty recipes with the fruit. Watch the videos:

1. Watermelon juice

In this video, you learn how to make a detox juice with diuretic power. In addition to watermelon, you will also need lemon and ginger to make the recipe even tastier. Check out!

2. Juice with watermelon rind

Watermelon rind is also rich in nutrients and can be used very well in cooking. If you didn’t know, be sure to watch the video and learn how to make a delicious juice with it.

3. Italian watermelon soda

On hotter days, our body asks for something more refreshing and tasty. How about enjoying the benefits of watermelon in an Italian soda recipe? Watch the video and learn how to do it!

4. Watermelon mousse

Mousse is a dessert originally from France that is very successful among Brazilians. In addition to the traditional flavors of passion fruit and chocolate, the candy can also be made with watermelon. Follow the step by step in the video!

5. Watermelon gelatin

This recipe is ideal for those who don’t have time to make something more elaborate, but want to eat something tasty. Watermelon Jelly is very simple and easy to make!

6. Watermelon peel candy

In this video, you check out another delicious recipe using the watermelon rind. To make this candy, you will need a few ingredients: watermelon rind, sugar, water and cloves. See how simple it is to do!

7. Watermelon pie

This pie recipe is filled with cashew nut cream and watermelon jelly. Learn how to do it by watching the video!

The benefits of watermelon are many, right? Enjoy and also learn about the benefits of beet juice for your health!

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.