Huge slices of watermelon served after a meal are the quintessential summer snack: sweet enough to be a dessert, but incredibly beneficial for our health (and with only 84 calories per serving!), as several recent studies reveal.
1. Relieves muscle pain
According to a study in the Journal of Agricultural Food and Chemistry , drinking watermelon juice after a hard workout helps reduce athletes' heart rates as well as muscle soreness . That's because watermelon contains an amino acid called L-citrulline, which the body converts into L-arginine, an essential amino acid that helps relax blood vessels and improve circulation.
To arrive at these results, the seven study participants, all men, were given 500 milliliters of either natural watermelon juice, watermelon juice fortified with additional citrulline, or a placebo drink one hour after their workout. Interestingly, the natural juice was just as effective as the fortified juice . The researchers also determined that intestinal cells can absorb more citrulline from watermelon juice than from citrulline supplements , especially when the juice is unpasteurized.
2. Contributes to heart health
Postmenopausal women experienced improved cardiovascular health after six weeks of taking watermelon extract supplements containing citrulline and arginine , according to a 2013 study by University of Florida physiologist Arturo Figueroa.
3. It serves as a natural energizer
Better circulation doesn't just benefit the heart, as at least one researcher has noted. However, you'll probably have to eat a lot of watermelon to achieve the desired potency , and eating too much can lead to unwanted side effects, as this fruit has a reputation for being a natural diuretic .
4. Rich in vitamins and minerals, low in calories
You might assume that this fruit, being more than 90% water , has little nutritional value. However, 300 ml of watermelon has at least a third of the recommended daily amount of vitamins A and C , as well as a small amount of potassium (9% of the daily amount).
5. It can fight cancer
Watermelon is among one of the best sources of lycopene, an antioxidant linked to both the prevention and treatment of prostate cancer , although scientists are still researching the details of that connection.