- Two research studies examined the impacts of watermelon on diet plan quality and cardiometabolic function.
- They discovered that watermelon intake is connected to greater nutrient consumption and much better heart health.
- Further research study is required to comprehend how watermelon impacts cardiometabolic health.
Watermelons consist of lots of nutrients, such as potassium, vitamin C, and magnesium. The fruit likewise has a high bioavailability of anti-oxidants, consisting of lycopene and l-citrulline.
Studies have actually revealed that watermelon supplements and extracts reduce high blood pressure and cholesterol levels.
Comparably less research studies examine raw watermelon, nevertheless, and those that do tend to include big amounts of over 2 pounds daily.
Nevertheless, these research studies likewise report that intake of the fruit is connected to lower cholesterol and body weight, in addition to a lower danger of
Further research study of raw watermelon’s health impacts might enhance dietary standards and avoidance techniques for cardiometabolic health.
Recently, 2 research studies that examined the health impacts of watermelon intake.
The very first research study, released in Nutrients, discovered that kids and grownups who took in watermelon had a greater consumption of numerous nutrients, consisting of dietary fiber, magnesium, and potassium, than non-consumers. They likewise had a lower consumption of sugarcoated and saturated fatty acids.
The 2nd research study, likewise released in Nutrients, discovered that drinking watermelon juice for 2 weeks safeguards vascular function.
Dr. John A. Galat, heart cosmetic surgeon at Novant Health, Charlotte, North Carolina, who was not associated with the research studies, informed Medical News Today:
“As the hot summer months approach these two studies, incidentally both funded by the National Watermelon Promotion Board, suggest that the regular enjoyment of watermelon might be good for you! In fact, over indulging likely would not have any adverse effects unlike so many other things that we enjoy.”
He kept in mind, nevertheless, that based upon these 2 research studies alone, he would not always promote watermelon intake to those who don’t already delight in the fruit.
For the very first research study, scientists evaluated information from 56,133 people from the National Health and Nutrition Examination Survey (NHANES) research study.
They looked at the information in between 2003 and 2018, and consisted of 2 24-hour dietary recalls from people ages 2–18 years along with grownups.
The typical watermelon intake amongst grownups and kids was 125 and 162 grams daily. Around 98% of individuals taken in raw watermelon, whereas 2% taken in watermelon juice.
By examining the dietary info, the scientists had the ability to approximate general nutrient consumption amongst watermelon customers and non-consumers.
To guarantee precision in their outcomes, they managed for elements consisting of exercise, hardship earnings ratio (PIR), cigarette smoking status and alcohol consumption. They likewise managed for the intake of other foods, consisting of overall veggies, non-watermelon fruits, and dairy consumption.
In completion, they discovered that kids and grownups watermelon customers had more than 5% greater consumption of:
- dietary fiber
- magnesium
- potassium
- vitamin A
They likewise had 5% lower consumption of sugarcoated and overall saturated fatty acids, and a greater consumption of lycopene and other carotenoids.
The scientists noted their findings reveal that taking in watermelon might likewise be connected to sticking to general dietary suggestions.
Dr. Michelle Pearlman, cofounder of Prime Institute and a board-certified gastroenterologist and doctor nutritional expert, who was likewise not associated with the research study, informed MNT that it stays uncertain whether the results are because of watermelon or a general much healthier diet plan.
“Those that eat watermelon and other fruits likely eat them to satisfy their sweet tooth. By eating fruits [they consume] less processed items that often contain high fructose corn syrup,” she said.
In the 2nd research study, scientists looked for to comprehend more about the biological systems underlying watermelons’ health advantages.
Autonomic dysfunction, which takes place when the nerves of the free nerve system are harmed, is connected to the advancement of cardiometabolic illness. Heart rate irregularity (HRV)—the variation from 2 successive heart beats—is a basic and dependable approach for evaluating free dysfunction.
Consumption of
Amino acid L-citrulline transforms to L-arginine in the body, which promotes the development of NO. Studies have actually discovered that NO-promoting treatments, consisting of
As watermelons are abundant in L-citrulline and L-arginine, scientists examined how consuming watermelon juice impacts HRV after high glucose intake.
To do so, they hired 18 healthy males and females who were on typical 23 years of age and had a typical weight of 147 pounds. The individuals were arbitrarily appointed to either consume a 500ml watermelon juice or a placebo every day for 2 weeks.
In completion, the scientists discovered that drinking watermelon juice safeguards versus impaired HRV following high sugar intake.
“Although watermelon juice is known to contain high amounts of nitric acid precursors, it also contains antioxidants (like vitamin C) that can also affect nitric oxide. Because of this, the exact mechanism of action of watermelon juice in the control of heart rate variability was not clearly defined in this study,” Dr. Kelly Johnson-Arbor, medical toxicologist, co-medical director, and interim executive director at the National Capital Poison Center, who was not associated with the research study, informed MNT.
“Although this study did not conclusively prove an association between watermelon juice consumption and a decreased risk of cardiovascular disease, the results of this study suggest that further research should be performed to more extensively evaluate this possible connection.”
— Dr. Kelly Johnson-Arbor
She included that additional research study is required to see whether the findings use to other age or those with other conditions such as weight problems or underlying heart problem.
To comprehend more about watermelons’ possible health advantages, MNT talked with Dr. Rigved Tadwalkar, a board-certified cardiologist at Providence Saint John’s Health Center in Santa Monica, California, who was not associated with these research studies.
Dr. Tadwalkar said that some might rule out watermelon as part of a heart-healthy diet plan due to its high sugar material. He kept in mind, nevertheless, that the sugars in the fruit have a low glycemic index significance they affect blood sugar level less than sugars from other sources.
He included that the fruit’s high fiber and water material might likewise reduce the impacts on blood sugar level when taken in reasonably.
“Beyond this, watermelon contains a variety of bioactive compounds that are good for the heart. [Lycopene, for example, carries antioxidant properties, and] has been associated with a reduced risk of cardiovascular disease, such as coronary artery disease and stroke.”
— Dr. Rigved Tadwalkar
“The high potassium content of watermelon can help regulate blood pressure. High water content ensures proper hydration. Appropriate hydration is key for indirectly maintaining blood viscosity and reducing thrombosis,” he kept in mind.
“Vitamin C found in watermelon supports endothelial health, maintaining the integrity of the blood vessels. There are a host of other vitamins and minerals found within watermelon that can provide potential cardiovascular benefits, including beta-carotene, vitamin B6, magnesium and folate,” he even more explained.
When inquired about a crucial takeaway from the research studies, Dr. John P. Higgins, a sports cardiologist at McGovern Medical School at The University of Texas Health Science Center at Houston (UTHealth), who was likewise not associated with these research studies, informed MNT that consuming fruits has lots of health advantages.
“Eat more fruits each day, especially watermelon and the citrus fruits. It’s important to consider daily fruits as an important part of the diet as they are packed with antioxidants, anti-inflammatories, dietary fiber, and water—all of which can improve cardiovascular function, brain function, skin function, and reduce certain cancers.”
— Dr. John P. Higgins
“[Fruits] also improve digestive health, boost our energy, and improve our mood. So remember the old saying ‘an apple a day keeps the doctor away’ but apply this now to all fruits ‘a few fruits a day keeps the doctor away’,” he said.
“If research with appropriate design and methodology continues to remain positive on watermelon consumption and its cardiovascular benefit, it may become a food that is a mainstay of a heart-healthy diet, especially given its wide availability and affordability,” Dr. Tadwalkar included.
“This is welcome news since many people enjoy consuming watermelon already. Nevertheless, additional investigation is required to establish clear guidelines and recommendations on how watermelon fits into a heart healthy diet.”
— Dr. Rigved Tadwalkar
