- Two research investigated the results of watermelon on food plan high quality and cardiometabolic operate.
- They discovered that watermelon consumption is linked to increased nutrient consumption and higher coronary heart well being.
- Additional analysis is required to grasp how watermelon impacts cardiometabolic well being.
Watermelons comprise many vitamins, resembling potassium, vitamin C, and magnesium. The fruit additionally has a excessive bioavailability of antioxidants, together with lycopene and l-citrulline.
Research have proven that watermelon dietary supplements and extracts lower blood strain and levels of cholesterol.
Comparably fewer research examine uncooked watermelon, nevertheless, and people who do are likely to contain giant portions of over 2 lbs per day.
Nonetheless, these research additionally report that consumption of the fruit is linked to decrease ldl cholesterol and physique weight, in addition to a decrease threat of
Additional research of uncooked watermelon’s well being results might enhance dietary pointers and prevention methods for cardiometabolic well being.
Just lately, two research that investigated the well being results of watermelon consumption.
The primary research, revealed in Vitamins, discovered that kids and adults who consumed watermelon had a better consumption of assorted vitamins, together with dietary fiber, magnesium, and potassium, than non-consumers. In addition they had a decrease consumption of added sugars and saturated fatty acids.
The second research, additionally revealed in Vitamins, discovered that ingesting watermelon juice for 2 weeks protects vascular operate.
Dr. John A. Galat, cardiac surgeon at Novant Well being, Charlotte, North Carolina, who was not concerned within the research, informed Medical Information At present:
“As the new summer season months method these two research, by the way each funded by the Nationwide Watermelon Promotion Board, counsel that the common enjoyment of watermelon could be good for you! The truth is, over indulging seemingly wouldn’t have any hostile results not like so many different issues that we get pleasure from.”
He famous, nevertheless, that primarily based on these two research alone, he wouldn’t essentially promote watermelon consumption to those that don’t already benefit from the fruit.
For the primary research, researchers analyzed information from 56,133 people from the Nationwide Well being and Vitamin Examination Survey (NHANES) research.
They collated the information between 2003 and 2018, and included two 24-hour dietary recollects from people ages 2–18 years alongside adults.
The common watermelon consumption amongst adults and kids was 125 and 162 grams per day. Round 98% of contributors consumed uncooked watermelon, whereas 2% consumed watermelon juice.
By analyzing the dietary info, the researchers had been capable of estimate total nutrient consumption amongst watermelon shoppers and non-consumers.
To make sure accuracy of their outcomes, they managed for elements together with bodily exercise, poverty revenue ratio (PIR), smoking standing and alcohol consumption. In addition they managed for the consumption of different meals, together with whole greens, non-watermelon fruits, and dairy consumption.
Ultimately, they discovered that kids and adults watermelon shoppers had over 5% increased consumption of:
- dietary fiber
- vitamin A
In addition they had 5% decrease consumption of added sugars and whole saturated fatty acids, and a better consumption of lycopene and different carotenoids.
The researchers famous their findings present that consuming watermelon may additionally be linked to adhering to total dietary suggestions.
Dr. Michelle Pearlman, cofounder of Prime Institute and a board-certified gastroenterologist and doctor nutritionist, who was additionally not concerned within the research, informed MNT that it stays unclear whether or not the outcomes are because of watermelon or an total more healthy food plan.
“People who eat watermelon and different fruits seemingly eat them to fulfill their candy tooth. By consuming fruits [they consume] much less processed gadgets that always comprise excessive fructose corn syrup,” she mentioned.
Within the second research, researchers sought to grasp extra concerning the organic mechanisms underlying watermelons’ well being advantages.
Autonomic dysfunction, which occurs when the nerves of the autonomic nervous system are broken, is linked to the event of cardiometabolic illness. Coronary heart charge variability (HRV)—the variation from two consecutive heartbeats—is an easy and dependable technique for assessing autonomic dysfunction.
Amino acid L-citrulline converts to L-arginine within the physique, which promotes the formation of NO. Research have discovered that NO-promoting therapies, together with
As watermelons are wealthy in L-citrulline and L-arginine, researchers investigated how consuming watermelon juice impacts HRV after excessive glucose consumption.
To take action, they recruited 18 wholesome women and men who had been on common 23 years of age and had a mean weight of 147 lbs. The contributors had been randomly assigned to both drink a 500ml watermelon juice or a placebo each day for 2 weeks.
Ultimately, the researchers discovered that ingesting watermelon juice protects towards impaired HRV following excessive sugar consumption.
“Though watermelon juice is thought to comprise excessive quantities of nitric acid precursors, it additionally accommodates antioxidants (like vitamin C) that may additionally have an effect on nitric oxide. Due to this, the precise mechanism of motion of watermelon juice within the management of coronary heart charge variability was not clearly outlined on this research,” Dr. Kelly Johnson-Arbor, medical toxicologist, co-medical director, and interim government director on the Nationwide Capital Poison Middle, who was not concerned within the research, informed MNT.
“Though this research didn’t conclusively show an affiliation between watermelon juice consumption and a decreased threat of heart problems, the outcomes of this research counsel that additional analysis needs to be carried out to extra extensively consider this attainable connection.”
— Dr. Kelly Johnson-Arbor
She added that additional analysis is required to see whether or not the findings apply to different age teams or these with different situations resembling weight problems or underlying coronary heart illness.
To grasp extra about watermelons’ potential well being advantages, MNT spoke with Dr. Rigved Tadwalkar, a board-certified heart specialist at Windfall Saint John’s Well being Middle in Santa Monica, California, who was not concerned in these research.
Dr. Tadwalkar mentioned that some could not think about watermelon as a part of a heart-healthy food plan because of its excessive sugar content material. He famous, nevertheless, that the sugars within the fruit have a low glycemic index which means they influence blood sugar lower than sugars from different sources.
He added that the fruit’s excessive fiber and water content material may additionally mitigate the results on blood sugar when consumed reasonably.
“Past this, watermelon accommodates quite a lot of bioactive compounds which might be good for the guts. [Lycopene, for example, carries antioxidant properties, and] has been related to a lowered threat of heart problems, resembling coronary artery illness and stroke.”
— Dr. Rigved Tadwalkar
“The excessive potassium content material of watermelon might help regulate blood strain. Excessive water content material ensures correct hydration. Applicable hydration is essential for not directly sustaining blood viscosity and lowering thrombosis,” he famous.
“Vitamin C present in watermelon helps endothelial well being, sustaining the integrity of the blood vessels. There are a number of different nutritional vitamins and minerals discovered inside watermelon that may present potential cardiovascular advantages, together with beta-carotene, vitamin B6, magnesium and folate,” he additional defined.
When requested a few key takeaway from the research, Dr. John P. Higgins, a sports activities heart specialist at McGovern Medical College at The College of Texas Well being Science Middle at Houston (UTHealth), who was additionally not concerned in these research, informed MNT that consuming fruits has many well being advantages.
“Eat extra fruits every day, particularly watermelon and the citrus fruits. It’s necessary to contemplate day by day fruits as an necessary a part of the food plan as they’re full of antioxidants, anti-inflammatories, dietary fiber, and water—all of which may enhance cardiovascular operate, mind operate, pores and skin operate, and scale back sure cancers.”
— Dr. John P. Higgins
“[Fruits] additionally enhance digestive well being, increase our vitality, and enhance our temper. So bear in mind the outdated saying ‘an apple a day retains the physician away’ however apply this now to all fruits ‘a number of fruits a day retains the physician away’,” he mentioned.
“If analysis with applicable design and methodology continues to stay constructive on watermelon consumption and its cardiovascular profit, it could turn into a meals that could be a mainstay of a heart-healthy food plan, particularly given its extensive availability and affordability,” Dr. Tadwalkar added.
“That is welcome information since many individuals get pleasure from consuming watermelon already. Nonetheless, extra investigation is required to ascertain clear pointers and suggestions on how watermelon matches right into a coronary heart nutritious diet.”
— Dr. Rigved Tadwalkar