If ever there was a flavor of summer, that first juicy bite of ripe watermelon has got to be it. This summertime treat is packed with lycopene, a phytonutrient that is important for cardiovascular health, and citrulline, which has been shown to help improve blood flow. This sweet, succulent fruit also offers healthy doses of vitamin A and C within its beloved green-striped rind. The flesh is the most widely desired, consumed part of the watermelon, but don’t skip on the seeds, either — they’re packed with nutrients and are just as edible as the sweet pink fruit. (Source)
Watermelon for Iron and Zinc
Speaking of watermelon seeds, these little nutrient-dense gems are great sources of iron and zinc. While the watermelon flesh is nothing to dismiss, as it offers smaller amounts of the minerals, the seeds have a high bioavailability of 85-90 percent, as was found in one study. (Source)
Watermelon for Anti-Inflammatory and Antioxidant Support
Lycopene, the chief nutrient in watermelon, has many anti-inflammatory properties, as it has the ability to neutralize free radical molecules, which cause inflammation. The lycopene content of watermelons increases as it ripens, so the fruit needs to be quite ripe in order to get the greatest benefits of lycopene. (Source)
Watermelon for Hypertension
Watermelon has been shown to help alleviate hypertension, as was demonstrated by one study that examined L-citrulline-rich watermelon supplementation on aortic hemodynamic responses in obese adults. It was shown that watermelon reduced aortic blood pressure (blood pressure at the root of aorta) and myocardial oxygen demand (amount of oxygen heart consumes per minute) during cold-pressure treatments. It was concluded from the study that watermelon may have cardioprotective benefits. (Source)
Watermelon for Prostate Cancer Risk
Research has shown that lycopene acts as a powerful antioxidant. Found in abundance in watermelon, lycopene may help to lower the risk of prostate cancer, among other types of cancer, in people who have diets rich in lycopene. While more evidence is needed to substantiate the preventative effects of lycopene on prostate cancer, multiple studies have shown inverse relationships between lycopene supplementation and prostate cancer incidence. (Source)
NUTRITIONAL PROFILE
Watermelon, 1 cup , diced
Calories: 46
Total Fat: 0g
Sodium: 2mg
Total Carbohydrate: 12g
Dietary Fiber: 1g
Sugars: 10g
Protein: 1g
Vitamin A: 18% Daily Value
Vitamin C: 21%
Thiamin: 3%
Riboflavin: 2%
Vitamin B6: 3%
Calcium: 1%
Iron: 2%
Magnesium: 4%
Potassium: 5%
Manganese: 3%