Watermelon(Citrullus lanatus) known for its large edible fruit which is a special kind of berry with a hard rind and no internal division. It has a sweet, juicy flesh that is usually deep red to pink with many black seeds, although seedless varieties are now available. Watermelon is believed to have originated from Africa and it is now cultivated all over the world with China ranked as the highest producer by F.A.O. It Watermelon is a delicious and refreshing fruit containing minerals, vitamins, phytochemicals and antioxidant which makes it to be healthy choice as fruit to be consumed. The health and nutritional benefits are explained below in order to make it known that watermelon is not just about water and sweetness.
***Health Benefits***
Watermelon is such an amazing fruit that majority of people are unaware of the health benefits. The aim of this write-up is to shed light on the key important health and nutritional benefits of watermelon, watermelon diet and risk involved in consuming watermelon.
**Prevents Kidney Disorder**
Watermelon contains substantial amount calcium and potassium, they both plays vital role in flushing toxins out of the kidney. Calcium and potassium are needed for maintain cell structure, regulating cell functions and also helps in reducing concentration of uric acid in the body which may cause ”hyperuricemia”. Antioxidants present in watermelon helps in keeping the kidney in good shape and due to high water content of watermelon, they also help to flush toxin out of the kidney.
**Prevents Cancer**
Watermelon as a fruit is made up huge level of antioxidants, carotenoid, vitamins and phytonutrient which are quite helpful in preventing the growth of cancer in the body. One that stands out of the compound among the antioxidants is Lycopene. Lycopene has been found out to interfere with numerous stages of cancer development and it also helps in diminishing insulin growth which is a very important step in decreasing cancer formation in the body. The lycopene present in watermelon is totally different to the one found in other fruit because it is Cis-isomeric form which is the most potent form of lycopene.
**Reduces Inflammation**
It also contains anti-inflammatory compound which helps in reducing any form of inflammation in the body. Inside the watermelon there is a compound known as choline, choline is very important and versatile nutrient; it helps in muscle movement, learning, memory and also maintains the structure of cellular membranes. One of the most known functions of choline is that it reduces inflammation.
** Promotes Skincare**
Inside watermelon there are several vitamins but vitamin C and E stands out of the rest as antioxidants that provide anti-aging benefits because their small molecular weights allows them to penetrate the skin and induce the production of collagen which helps in keeping skin smooth and healthy. Collagen production protects the skin from sun damage, extrinsic skin aging and wrinkles.
**Promotes Weight Loss**
Watermelon, due to its high water content it helps in reducing body fat thereby leading to loss of weight and the level of citrulline in the fruit is quite high. The body processes this amino acid into arginine, this process block the activity of an enzyme known as tissue-nonspecific alkaline phosphatase(TNAP) which may help in preventing excess storage of fat in the fat cells.
**Promotes Bones Health**
Watermelon contains calcium which helps improving bone health and apart from this, the lycopene present in the fruits also improve bone health and prevent unnecessary bone loss as we grow. Lycopene reduces oxidative stress caused by free radicals which in turn reduces the activity of osteoblast and osteoclasts. Lycopene suppresses bone resorption.
***Nutritional Benefits***
Watermelon is made up of vitamins, minerals, antioxidants, essential nutrients and phytonutrient. According to the National watermelon Promotion Board, watermelon contains more lycopene than any other fruit or vegetable.
***Watermelon Diets***
- Watermelon due to its versatility could be incorporated into diet with other food.
- Watermelon can be processed into smoothies.
- Watermelon can be eaten raw but must be clean and washed with water.
***Risks***
Consumption of watermelon could lead to some complicated health conditions, due to its high content of vitamins, consuming of watermelon on the extreme side could lead to overabundance of vitamin C which could lead to diarrhea and gastrointestinal issues. Minerals such as potassium when beyond normal level in the body could lead to hyperkalemia which may cause abnormal heart rhythm.