Watermelon Has Extra Well being Advantages Than You Assume, New Analysis Finds

Watermelon, widespread as a summertime fruit due to its refreshing qualities, has been discovered to be a invaluable addition to a nutritious diet, based on latest analysis printed within the journal Vitamins. The examine highlights the constructive impression of watermelon on nutrient consumption and total food regimen high quality, significantly in youngsters and adults.

The analysis, based mostly on information from the Nationwide Well being and Diet Examination Survey (NHANES), revealed that people who consumed watermelon had greater food regimen high quality in comparison with non-consumers of the fruit. 

The examine discovered that each youngsters and adults who included watermelon of their diets had elevated consumption of significant vitamins similar to dietary fiber, magnesium, potassium, vitamin C, vitamin A, lycopene, and different carotenoids. Moreover, watermelon customers had decrease intakes of added sugars and complete saturated fatty acids, additional contributing to improved total well being.

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Kristen Fulgoni, a analysis analyst and creator of the examine, will current these findings on the upcoming Diet 2023 convention, hosted by the American Society for Diet, in Boston, MA this week.

Watermelon’s function in coronary heart well being

In one other examine printed in Vitamins, researchers at Louisiana State College carried out a randomized, double-blind, placebo-controlled crossover trial to look at the consequences of watermelon juice supplementation on vascular operate throughout hyperglycemia (excessive blood sugar). The examine particularly targeted on the potential advantages of two compounds present in watermelon, L-citrulline and L-arginine, on nitric oxide bioavailability and coronary heart charge variability. 

The examine demonstrated that watermelon juice supplementation protected vascular operate, contributing to improved cardiovascular well being.

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This specific examine had a small pattern measurement however it provides to the rising physique of proof supporting the common consumption of watermelon for cardio-metabolic well being. 

Notably, watermelon’s excessive antioxidant content material, together with its abundance of vitamin C and lycopene, might play an important function in decreasing oxidative stress and stopping coronary heart illness.

“We acknowledge that whereas the pattern measurement was small (18 wholesome younger women and men) and extra analysis is required, this examine provides to the present physique of proof supporting common consumption of watermelon for cardio-metabolic well being,” Jack Losso, PhD, professor at Louisiana State College’s College of Diet and Meals Sciences, mentioned in a press release. 

“Along with L-citrulline and L-arginine, watermelon is a wealthy supply of antioxidants, vitamin C and lycopene—all of which may also help cut back oxidative stress and play a task in coronary heart illness prevention,” Losso mentioned. 

The Dietary Tips for People suggest a every day consumption of 1.5 to 2.5 cups of fruit. Nonetheless, present statistics present that each adults and kids in america fall wanting this goal, consuming solely half the beneficial quantity. 

With its spectacular nutrient profile, together with 25 p.c of the every day worth of vitamin C and 92 p.c water content material, watermelon is a wonderful option to bridge this dietary hole. Furthermore, a two-cup serving of watermelon comprises simply 80 energy, making it a wholesome and hydrating choice.

Notably, because of the varied climates that allow watermelon manufacturing year-round, this nutrient-rich fruit could be loved at any time. The latest vitamin analysis serves as a reminder to include watermelon right into a balanced food regimen, whatever the season.

The well being advantages of fruit

Along with watermelon, many research have researched the advantages of consuming fruit on human well being. One examine printed within the journal Fertility and Sterility earlier this 12 months discovered {that a} food regimen consisting of plentiful fruits is related to a 61 p.c decrease danger of miscarriage. One other examine printed within the American Academy of Neurology’s journal, Neurology, discovered that antioxidants in fruit and greens might cut back the speed of reminiscence decline.

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“One thing so simple as consuming extra vegetables and fruit and ingesting extra tea is a simple approach for folks to take an lively function in sustaining their mind well being,” this examine’s creator Thomas M. Holland, MD, MS of Chicago’s Rush College Medical Heart, mentioned in a press release. 

Moreover, one other examine discovered that consuming strawberries may assist enhance coronary heart well being in various methods, similar to enhancing endothelial operate and blood strain in folks with excessive ldl cholesterol.

“The World Burden of Illness (GBD) examine confirmed {that a} food regimen low in fruit is among the many high three danger components for heart problems and diabetes,” Britt Burton-Freeman, PhD, professor on the Illinois Institute of Know-how and BHBS Coronary heart and Wholesome Ageing Session Chair, mentioned in a press release. 

“To handle the ‘fruit hole’ we have to improve the quantity of complete fruit consumed in addition to the variety of fruit within the food regimen,” Burton-Freeman mentioned. “Accumulating proof in cardiometabolic well being means that as little as one cup of strawberries per day might present helpful results.”