Watermelon is one of the most nutritious fruits available for you. Contrary to popular belief, watermelon is not just a mixture of water and sugar and is packed with nutrients that are beneficial for the body. These delicious fruits have almost become synonymous with the summer season, and for obvious reason. But in addition to the fruit’s succulence, watermelon is also rich in minerals, vitamins and antioxidants. Best of all the fruit has a low caloric value, which makes it a healthy addition to one’s diet without the risk of weight increase.
A few facts about the watermelon fruit: it is a member of the botanical fruit known as the Cucurbitaceae. There are five key types of watermelons available: mini watermelon, seeded, seedless, yellow and orange watermelons. 90% of the watermelon fruit is water, and this explains why it is loved especially during summer. There are many health benefits associated with regular intake of watermelons.
This is important especially since we live in an age where lifestyle diseases are one of the many conditions people suffer from. To get the best of watermelon fruit, consider preparing its juice to enjoy its amazing benefits. Below are simple steps to follow when preparing watermelon juice.
Preparation of Watermelon Juice:
Ingredients: Watermelon chunks (the amount of which will depend on how much juice you want to prepare) and ice cubes.
You will also need a blender.
- Chop the watermelon in big chunks.
- Transfer the watermelon pieces to the blender and add the ice cubes.
- Blend the watermelon and ice cubes until the juice is well mixed.
- Enjoy this fruity goodness in a tall glass without the guilt of calories overload.
Amazing Benefits of Drinking Watermelon Juice:
1. It is Packed with Vitamins and Minerals but has a Low Caloric Value:
It is rather obvious, at least from the fruit’s name, that watermelon has a high value of water. Research indicates that watermelon is made up of 90% water. This not only contributes to your day’s fluid intake, it also goes a long way in supplying the body with nutrients required for optimal cell function.
It is interesting to learn that a just about 500 ml of watermelon juice provides half the amount of Vitamins A and C as required for the Recommended Daily Value of the vitamins. Additionally, watermelon juice also has a high concentration of potassium. Potassium helps to improve muscular strength.
2. It Helps with the Management of Blood Pressure:
Watermelons, as mentioned above, have a high concentration of potassium and magnesium. These are two mineral elements that are beneficial for the regulation of blood pressure, especially in cases of hypertension. The presence of potassium in the circulatory system aids in vasolidation.
This refers to the process through which the blood vessels undergo dilation, effectively releasing the tension and pressure within the blood vessels. The direct benefit of this is the increased amount of blood flow that eases the pressure and stress placed on the cardiovascular system.
Another benefit of taking watermelon juice is that it is packed with carotenoids that come in handy in reducing the risk of plaque formation on the blood vessels. In doing so, watermelons make for an excellent fruit for people suffering from high blood pressure.
3. It Helps with the Management of Kidney Disorders:
Watermelon has a high amount of water, and this usually forms the basis of its amazing benefits for the management of kidney disorders. The fruit is rich in potassium which is very helpful for getting rid of toxins in circulation. By increasing the body’s water intake, watermelon juice is able to flush out toxic deposits through the kidney.
This is also helpful in the elimination of uric acid from the blood, an action which goes a long way in reducing the formation of kidney stones. It is also important to mention that watermelons are rich in antioxidants that help preserve the health of the kidneys from damage caused by free radicals. Note however, that excessive intake of watermelon juice increases diuresis as it induces frequent urination.
4. A Supplement for Diabetes Patients:
One of the challenges that diabetes patients face is the lack of staple diets which are both low in calories and low in sugar. This is where watermelons come in handy. They are a perfectly filling and nutritious supplement. Despite the extremely sweet taste, a thick chunk of watermelon packs up very few calories since more than 90% of the fruit constitutes water and roughage.
What’s more, watermelons create the feeling of satiety, thus preventing the sudden spikes associated with calorie-dense foods. In addition to these benefits, watermelon’s potassium and magnesium are important for the regulation of insulin in the body.
This helps keep blood glucose levels in check. Watermelon is also rich in an amino acid known as arginine. Arginine compliments insulin function, which helps to keep blood sugar levels steady. Best of all, diabetics can prepare salads, steaks and curries using the rinds sourced from watermelon.
5. Helps Maintain Healthy Radiant Skin as an Anti-Aging Agent:
Are you wondering some of the ways in which you can maintain a youthful glow on your skin? Why not add watermelon to your daily diet? A slice a day will go a long way in maintaining healthy skin. These healthy benefits are attributed to the presence of lycopene. Lycopene is a type of antioxidant found in the fruit. Interestingly, while tomatoes are thought to have a high amount of lycopene, watermelons are a more concentrated source of this potent antioxidant.
When taken regularly, the antioxidants help counter the effects of free radicals on the skin. Left unchecked, these free radicals cause cellular damage on the skin. Cellular damage hastens the formation of wrinkles on the skin as well as leads to saggy skin. The presence of Vitamin A in the melon also assists with sebum production in the skin.
Sebum is the natural oil produced by the skin to keep it moisturized. Vitamin C present in watermelons is also helpful for the synthesis and the maintenance of collagen required to maintain skin elasticity. Add to this the fruit’s water content that keeps the skin hydrated and it is easy to see why watermelon is a great addition for healthy radiant skin.
6. Watermelon Helps Relieve Soreness in the Muscles:
Love to work out? You may consider adding watermelon to your daily diet then. Studies show that drinking watermelon juice reduced soreness in the muscles, a factor attributed to the presence of citrulline. Citrulline is an amino acid whose benefits include protection from muscle pain after exercises.
Note too that the presence of flavonoids and carotenoids such as beta carotene and lycopene have been shown to possess some anti-inflammatory properties. The availability of these nutrients makes watermelon a great addition to your pre-workout meals.
Remember, the fruit’s health benefits increase exponentially the more the watermelon ripens. For this reason, allow the watermelons to mature and ripen fully prior to juicing.
7. Watermelon Improves Digestion:
It goes without saying that watermelons are rich in fibre and roughage. When taken on a regular basis, the fruit helps to ‘keep things going’ in the digestive system. This is particularly helpful for people who often get constipation. Add watermelon to your diet for healthy digestion.
Remember, as with any other fruit, it is important to take moderate amounts of watermelon as excessive consumption can disrupt the normal functioning of the cells. This may happen due to the increased concentration of vitamins.
Too much of Vitamin C for instance, irritates the digestive system and may cause discomfort and diarrhea. Extremely high levels of potassium may interrupt the heart’s normal rhythm with potentially fatal complications. At the core of these health benefits is the moderate intake of watermelons.