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2. Watermelon provides nutrients and beneficial plant compounds

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Of the fruit families, watermelon provides the lowest calorie content. A 154-gram cup of watermelon provides only 46 calories, lower than other fruits like berries. A 154-gram cup of watermelon also contains many other nutrients including vitamins and minerals. Nutritional value in watermelon includes:

  • Vitamin C: 21% of the recommended daily dose
  • Vitamin A: 18% of the recommended daily dose

Watermelon contains many vitamins and nutrients

  • Potassium: 5% of recommended daily dose
  • Magnesium: 4% recommended daily dose
  • Vitamins B1, B5 and B6: 3% of the recommended daily dose

Watermelon is also high in carotenoids, including beta-carotene and lycopene. In addition, it contains citrulline, an important amino acid. Here is an overview of watermelon's most important antioxidants:

  • Vitamin C: Vitamin C is an antioxidant that helps prevent cell damage from free radicals.
  • Carotenoids are a group of plant compounds including alpha-carotene and beta-carotene, which your body converts into vitamin A.
  • Lycopene: Lycopene is a type of carotene that is not converted to vitamin A. This powerful antioxidant gives plant foods their red color like watermelon or tomatoes and has been linked to many health benefits.
  • Cucurbitacin E: Cucurbitacin E is a plant compound with antioxidant and anti-inflammatory effects. Bitter melon, a relative of watermelon, contains even more cucurbitacin E.

9 Benefits of Watermelon Juice

Watermelon is a fresh, delicious, cool and very healthy fruit. One cup of watermelon juice contains only 46 calories but provides a lot of vitamin C, vitamin A and healthy compounds.

1Watermelon provides water for the body

Drinking water daily is the most important way to stay hydrated. You can also eat foods with a high water content. The high water content in fruits and vegetables helps you feel full and provides a lot of vitamins and minerals. Interestingly, watermelon is 92% water. The combination of water and fiber in watermelon makes you feel full without providing as many calories as other foods, so watermelon also helps in weight loss.

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2Watermelon provides nutrients and beneficial plant compounds

Of the fruit families, watermelon provides the lowest calorie content. A 154-gram cup of watermelon provides only 46 calories, lower than other fruits like berries. A 154-gram cup of watermelon also contains many other nutrients including vitamins and minerals. Nutritional value in watermelon includes:

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3Watermelon contains many compounds that may prevent cancer

Scientists have studied that lycopene and other individual compounds in watermelon have anti-cancer effects. Although lycopene intake is thought to help reduce the risk of some types of cancer, research results have been mixed. Several studies have shown that lycopene has the ability to reduce cancer in the digestive system, by reducing insulin-like growth factor (IGF), a protein involved in cell division. If the IGF level is high, it can lead to cancer. In addition, cucurbitacin E in watermelon has been shown to inhibit tumor growth.

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4Watermelon improves heart health

Heart disease is the number one cause of death worldwide. Dietary lifestyle changes can reduce the risk of heart attack and stroke by lowering blood pressure and cholesterol levels. In addition, several other nutrients in watermelon have specific benefits for heart health. Studies show that lycopene can help lower cholesterol and blood pressure. In obese people, postmenopausal women, and some men, lycopene helps reduce the stiffness and thickness of artery walls.

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5Watermelon reduces inflammation and oxidative stress

Inflammation is a major cause of many chronic diseases. Watermelon can help reduce inflammation and oxidative damage, as it is rich in the anti-inflammatory antioxidants lycopene and vitamin C. In one study in humans who supplemented with lycopene-rich tomato juice along with vitamin C, their inflammatory markers were reduced and antioxidant levels increased. Watermelon is rich in both lycopene and vitamin C. As an antioxidant, lycopene may also benefit brain health. For example, it may help delay the onset and progression of Alzheimer's disease.

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6 Watermelon helps prevent macular degeneration

Lycopene, found in certain parts of the eye, helps protect against oxidative damage and inflammation. It can also prevent age-related macular degeneration, a common eye problem that can cause blindness in older adults. Lycopene acts as an antioxidant and anti-inflammatory compound that can help prevent macular degeneration from developing and getting worse.

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7Watermelon helps relieve muscle pain

Citrulline, an amino acid in watermelon, can reduce muscle soreness. Watermelon juice enhances the absorption of citrulline. One small study gave athletes watermelon juice alone, watermelon juice mixed with citrulline, or a drink that included only citrulline. Both drinks with

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8Good for skin and hair

The two vitamins in watermelon, A and C, are very important for skin and hair health. Vitamin C helps your body make collagen, a protein that keeps your skin smooth and hair strong.

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9 Watermelon improves digestion

Watermelon contains a lot of water and a small amount of fiber, both of which are important for maintaining a healthy digestive system. Eating fruits and vegetables rich in water and fiber, including watermelon, can be very helpful for promoting normal bowel movements.

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