How Eating Watermelon Can Help You Improve Your Heart Health

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New analysis means that watermelon could also be much more nutritious than beforehand thought and it could assist decrease your danger of coronary heart illness, too. Getty Images
  • A brand new research means that consuming watermelon could also be higher for you than beforehand believed.
  • Researchers discovered that research individuals who ate extra watermelon had a higher consumption of important vitamins, together with fiber, potassium, and vitamin C.
  • Watermelon may also assist enhance hydration and decrease your danger of coronary heart illness.

Watermelon could also be much more nutritious than earlier analysis suggests.

According to a brand new research printed in Nutrients, consuming watermelon might truly assist enhance whole nutrient consumption and weight-reduction plan high quality.

The research authors analyzed information from National Health and Nutrition Examination Survey (NHANES) cycles 2003–2018. They discovered individuals who consumed watermelon had a higher consumption of important vitamins together with dietary fiber, magnesium, potassium, vitamin C, and vitamin A, in addition to lycopene and different carotenoids.

This suggests watermelon can enhance nutrient consumption in addition to weight-reduction plan high quality in each kids and grownup Americans, say the research authors.

These findings are just like earlier research which have proven consuming fruit generally contributes to nutrient consumption, however different research have lacked taking a look at watermelon particularly.

People from the information evaluation who consumed watermelon additionally had decrease intakes of added sugars and whole saturated fatty acids.

Kristen Fulgoni, analysis analyst and research writer, is presenting the analysis findings on the American Society for Nutrition annual assembly, Nutrition 2023, held July 22-25 in Boston.

Watermelon is stuffed with water, is sort of fat-free, and is a supply of important nutritional vitamins and minerals. Eating watermelon is related to the next well being advantages:

  • Lower blood strain
  • Reduced insulin resistance
  • Reduced muscle soreness (faster rebound)

Watermelon advantages are additionally linked to higher digestion, improved pores and skin well being, and decrease ranges of irritation.

The vitamins in 2/3 cup (100 grams) of uncooked watermelon in keeping with the USDA are:

  • Calories: 30
  • Water: 91%
  • Protein: 0.6 grams
  • Carbs: 7.6 grams
  • Sugar: 6.2 grams
  • Fiber: 0.4 grams
  • Fat: 0.2 grams

“Watermelon is a fruit that offers a great way to help you stay hydrated (with its large water content), and rich in vitamins C, magnesium, calcium, and potassium,” says Kristin Kirkpatrick, MS, RDN, a nutritionist and the writer of “Skinny Liver.”

“It also is low on the glycemic load, which offsets the idea that eating watermelon will lead to extreme spikes in blood sugar and insulin,” Kirkpatrick explains.

Specifically, although, she hyperlinks the guts well being advantages of watermelon to lycopene, a plant-based antioxidant.

Lycopene is the nutrient that offers the pink or purple pigment to sure fruits.

Research suggests lycopene is related to decreasing your danger of growing coronary heart illness or prematurely dying from coronary heart illness.

The USDA says research have proven {that a} cup and a half of watermelon accommodates about 9 to 13 milligrams of lycopene. So on common watermelon accommodates some 40% extra lycopene than tomatoes, says Kirkpatrick after citing the report.

“It’s also high in an amino acid known as citrulline,” Kirkpatrick provides. Citrulline has change into standard as an train complement as it could dilate blood vessels and will promote muscle development.

Julie Cunningham, a registered dietitian and diabetes educator, additionally brings up citrulline or L-citrulline which is the naturally occurring kind. “Watermelon is an especially good source of L-citrulline, a substance that researchers have found lowers blood pressure and helps prevent clogging of the arteries,” she says.

Kirkpatrick shared the next ideas to assist incorporate extra watermelon into your weight-reduction plan.

  • Replace very high-sugar desserts with watermelon. “For example, having a cup of watermelon instead of ice cream will provide more nutrient density,” says Kirkpatrick.
  • Bring watermelon as a snack throughout actions. “Snacking on watermelon during a hike will help with hydration,” she says.
  • Freeze watermelon and make slushies.
  • Add watermelon to salads. “Grilled watermelon slices go well on arugula salads,” Kirkpatrick says.

Cunningham can also be a fan of including watermelon to salads.

“Cold watermelon salad makes a great summer side dish,” she says. “Just mix cubed watermelon, chopped cucumbers, crumbled feta cheese, and fresh basil and mint leaves,” she says.

Then, it’s not obligatory however really useful to refrigerate for a number of hours forward of time.

“If you want to go a little more fancy, dress with honey and lime juice,” says Cunningham.

“Watermelon also makes a great salsa when mixed with mango, red onion, jalapeno, lime, and cilantro. Serve with chips or over chicken or fish at a meal,” Cunningham suggests.

Healthy consuming doesn’t start and finish with watermelon. There are many different contemporary meals that comprise related nutrient profiles that may be simply added to your weight-reduction plan.

For instance, Cunningham says whereas watermelon is an effective supply of lycopene, so are the next:

  • tomatoes
  • papaya
  • guava
  • pink grapefruit
  • candy purple peppers

If you’re unsure when purchasing what meals have heart-healthy lycopene, search for coloration.

“Foods with a strong red color tend to be high in lycopene,” Cunningham tells Healthline.

Kirkpatrick agrees saying that watermelon is only one plant, nevertheless consuming quite a lot of vegetables and fruit may additionally help with coronary heart well being.

In addition to consuming watermelon, then, Kirkpatrick recommends contemplating incorporating extra wholesome fat (like nuts, seeds, and further virgin olive oil) in addition to fiber-rich meals, akin to beans and legumes and doing all your greatest to take care of or attain a low consumption of added sugar, refined grains, and fried meals.

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