Watermelons has a high bioavailability of antioxidants, lycopene, and I-citrulline. It also contains many nutrients, such as potassium, magnesium and vitamin C.
According to studies, watermelon supplements and extracts reduces blood pressure and cholesterol levels.
Two studies investigated the health effects of watermelon consumption. The first study published in Nutrients, found that individuals who consumed watermelon had a higher intake of various nutrients, including potassium, magnesium and dietary fiber, than non- consumers. Their intake of saturated fatty acids and added sugars were quite less.
The second study, also published in Nutrients, found that, drinking watermelon juice for two weeks will protect vascular function.
According to research, among adults and children the average watermelon consumption was 125 and 162 grams per day. Around 98% of participants consumed raw watermelon, whereas 2% consumed watermelon juice.
The researchers were able to estimate an overall nutrient intake among watermelon consumers and non-consumers, by analyzing the dietary information. They controlled factors such as physical activity, poverty income ratio (PIR), smoking status and alcohol intake, to ensure accuracy in their results. They also controlled for the consumption of other foods, such as, non-watermelon fruits, total vegetables and dairy intake.
At the end they found that, adults and children who consumed watermelon had over 5% higher intake of, vitamin A, potassium, magnesium and dietary fiber and a higher intake of lycopene and other carotenoids, but a 5% low intake of added sugars and total saturated fatty acids.
Researchers sought to understand more about the biological mechanisms underlying watermelons health benefits, in the second study.
When the nerves of the autonomic nervous system are damaged, it causes autonomic dysfunction. This is linked to the development of cardiometabolic disease. Heart rate variability (HRV)- the variation from two consecutive heartbeats- is a simple and reliable method for assessing autonomic dysfunction.
Watermelons are rich in L-citrulline and L-arginine. Researchers investigated after high glucose consumption; how consuming watermelon juice affects HRV.
To do so, they recruited, 18 healthy men and women, who were an average age of 23 years and had an average weight of 147lbs. for two weeks, every day the participants were randomly assigned to either drink a 500ml watermelon juice or a placebo every day.
At the end of the research, they concluded that consuming watermelon juice protects against impaired HRV following high sugar consumption.
Since most individuals enjoy consuming watermelons already, nevertheless, extra investigations are required to establish clear guidelines and recommendations on how watermelon fits into a heart healthy diet.
