Aside from being sweet and refreshing, the health benefits of watermelon are undeniable. Various nutrients in it are believed to increase stamina, improve digestion, and prevent heart disease. Watermelon is a fruit consumed by many Indonesians. Because of its delicious flavor and high water content, watermelon is often consumed as a thirst quencher in hot weather. In addition to being consumed directly, the watermelon can also be processed into delicious and healthy juice or ice cream. Not infrequently, watermelon is also used as a mixture for fruit ice cream or salad.
Nutrient content in watermelon
100 grams of watermelon contains about 30 calories and a variety of nutrients, such as:
Various types of vitamins such as vitamin A, vitamin B1, vitamin B2, vitamin B3 and vitamin C. In addition, watermelon also contains the amino acid citrulline and various types of antioxidants such as beta-carotene, lycopene and cucurbitacin E.
Health benefits of watermelon
Thanks to its rich nutrient content, there are several benefits you can derive from eating watermelon, including:
1. Healthy digestive tract
Various fruits, including watermelon, are a good source of fiber for the digestive tract. This is because watermelon is a type of fruit with a very high water content, reaching 92%. The water and fiber content makes watermelon good to consume to help smooth bowel movements and prevent constipation.
2. prevent dehydration
To keep your body hydrated and prevent dehydration, you need to drink about 7-8 glasses of water every day. Aside from water, your body’s fluid intake can also be met by consuming a variety of foods to treat dehydration, including watermelon.
3. maintain heart health
Several studies have shown that the antioxidant, vitamin, and fiber content of watermelon is useful for lowering bad cholesterol levels in the body and preventing blood vessel constriction. In addition, watermelon also contains citrulline, a type of amino acid that can lower blood pressure while controlling blood sugar levels. Therefore, watermelon is also good for people with high blood pressure and diabetes. The combination of these benefits makes watermelon good for consumption to maintain heart health and prevent various types of cardiovascular diseases such as heart attack and stroke.
4. Maintain eye health
Watermelon contains vitamin A, vitamin C and the antioxidant lycopene. These three nutrients are known to improve eye health and prevent the risk of age-related vision problems such as cataracts and macular degeneration.
5. Maintain joint health
Several studies have shown that the compound beta-cryptoxanthin, a type of antioxidant found in watermelon, can help maintain joint health. In fact, this antioxidant is also believed to prevent rheumatoid arthritis or arthritis. So far, however, these studies have been limited to laboratory experiments. Therefore, the effectiveness and safety of consuming watermelon to maintain joint health needs more research.
6. Counteract the effects of free radicals
Various antioxidants and vitamins in watermelon play an important role in boosting the immune system and protecting body cells from the effects of free radicals, which can trigger various diseases such as cancer. The antioxidant and vitamin content in watermelon is also believed to be useful for reducing inflammation, maintaining healthy skin and hair, and inhibiting the development of degenerative diseases such as Alzheimer’s disease.
7. Relieves sore muscles
Not only is citrulline in watermelon good for heart health, it’s also believed to relieve muscle pain. This is backed up by studies showing that consuming watermelon juice can reduce the effects of muscle pain, which often occurs after high-intensity activities like exercise. However, studies on watermelon’s benefits for relieving pain and muscle stiffness are still limited, so more research is needed.
Aside from providing the various benefits mentioned above, watermelon is also believed to be beneficial for maintaining ideal body weight, relieving asthma symptoms, and preventing anemia. However, various claims about watermelon benefits still need more research to ensure its effectiveness
To get the maximum benefit from watermelon, you need to take care of cleanliness and processing. Choose a watermelon that is still in good condition and has no blemishes on the rind. Don’t forget to wash the watermelon first before slicing and consuming it. Aside from consuming watermelon, you also need to meet your daily nutritional needs by consuming other healthy foods like vegetables, fruits, and protein-rich foods.