The Health Benefits of Watermelon

Brief History of Watermelon
Nutrients in Watermelon
Watermelon for Cancer Prevention
Watermelon for Boosting the Immune System
Watermelon for Impotence
Watermelon for Heart Health
Glycemic Index of Watermelon

Brief History of Watermelon

Watermelon is believed to have to have originated from the Kalahari Desert in Southern Africa, where the great explorer David Livingstone described it as being abundant. Watermelons were first cultivated in Egypt, and hieroglyphics depicting watermelon have been found in tombs. Japanese farmers invented the idea of forcing their watermelons to grow into a square shape by inserting them into glass boxes while still growing. The square shape makes it easier to pack and transport watermelon.

Nutrients in Watermelon

Watermelon is a very good source of vitamin C, beta-carotene and lycopene. Watermelon is a good source of vatamins B1 and B6, pantothenic acid, biotin, magnesium, potassium and dietary fiber.

NUTRITIONAL HIGHLIGHTS
Watermelon, raw	Nutritional value per 100 g (3.5 oz)
Energy	127 kJ (30 kcal)
• Carbohydrates	7.55 g
Dietary fiber	0.4 g
• Fat	0.15 g
• Protein	0.61 g
• Vitamin A equiv.	28 μg
Thiamine (Vit. B₁)	0.033 mg
Riboflavin (Vit. B₂)	0.021 mg
Niacin (Vit. B₃)	0.178 mg
Pantothenic acid (B₅)	0.221 mg
• Vitamin B₆	0.045 mg
• Folate (Vit. B₉)	3 μg
• Vitamin C	8.1 mg
• Calcium	7 mg
• Iron	0.24 mg
• Magnesium	10 mg
Phosphorus	11 mg
Potassium	112 mg
Zinc	0.10 mg
A comprehensive breakdown of nutrients can be found in the Nutrition Database where this food can also be added to a meal planner.

Watermelon for Cancer Prevention

Watermelon is a rich natural source of lycopene, a carotenoid of great interest because of its antioxidant capacity and potential health benefits. Dietary consumption of the carotenoid lycopene has been associated with a lower risk of prostate cancer. Data from studies provides evidence that increased consumption of lycopene-containing foods might reduce the occurrence or progression of prostate cancer.

The results of a study suggest that vegetables and fruits rich in lycopene and other carotenoids may be protective against prostate cancer. To determine whether dietary intake of lycopene and other carotenoids has an etiological association with prostate cancer, a study was conducted of 130 prostate cancer patients. The prostate cancer risk declined with increasing consumption of lycopene, alpha-carotene, beta-carotene, beta-cryptoxanthin, lutein and zeaxanthin. Intake of tomatoes, pumpkin, spinach, watermelon and citrus fruits were also inversely associated with prostate cancer risk.

Watermelon for Boosting the Immune System

Watermelon is a rich source of citrulline, an amino acid that can be metabolized to arginine, an essential amino acid. A controlled human study investigated if watermelon juice consumption increases fasting concentrations of plasma arginine, ornithine, and citrulline in healthy adult humans. The results of the study demonstrated that plasma concentration of arginine could be increased through intake of citrulline from watermelon.

Arginine plays an important part in the healing of wounds and the removal of ammonia from the body. Excess ammonia in the blood can lead to fatigue, kidney and liver disease.

Arginine is the physiologic precursor in the synthesis of nitric oxide (NO), which plays a pivotal role in many biological processes such as platelet aggregation and immune system modulation. A study involving 40 children demonstrated an increase in lymphocytes, which play an important role in the immune system after oral administration of arginine.

Watermelon for Impotence

Arginine seems to improve sexual function in men with impotence. Arginine boosts nitric oxide, which relaxes blood vessels. A study of 50 men with impotence reported significant improved sexual function after arginine supplementation.

Watermelon for Heart Health

The arginine that is available from watermelon has been shown to have beneficial effects in patients with heart failure.

Glycemic Index of Watermelon

Watermelon has a high glycemic index of 72 -80.

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Brief History of Watermelon Nutrients in Watermelon

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References:
1. The Encyclopedia of Healing Foods by Michael Murray, Joseph Pizzorno, and Lara Pizzorno.
2. Benders' Dictionary of Nutrition and Food Technology.
3. USDA National Nutrient Database for Standard Reference.
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7. Chen J, Wollman Y, Chernichovsky T, Iaina A, Sofer M, Matzkin H. Effect of oral administration of high-dose nitric oxide donor L-arginine in men with organic erectile dysfunction: results of a double-blind, randomized, placebo-controlled study. BJU Int. 1999 Feb;83(3):269-73. PMID: 10233492.
8. Rector TS, Bank AJ, Mullen KA, Tschumperlin LK, Sih R, Pillai K, Kubo SH. Randomized, double-blind, placebo-controlled study of supplemental oral L-arginine in patients with heart failure. Circulation. 1996 Jun 15;93(12):2135-41. PMID: 8925582.
9. Edwards AJ, Vinyard BT, Wiley ER, Brown ED, Collins JK, Perkins-Veazie P, Baker RA, Clevidence BA. Consumption of watermelon juice increases plasma concentrations of lycopene and beta-carotene in humans. J Nutr. 2003 Apr;133(4):1043-50. PMID: 12672916.
10. Gann PH, Ma J, Giovannucci E, Willett W, Sacks FM, Hennekens CH, Stampfer MJ. Lower prostate cancer risk in men with elevated plasma lycopene levels: results of a prospective analysis. Cancer Res. 1999 Mar 15;59(6):1225-30. PMID: 10096552.
11. Image by giniger
12. Image of square watermelon by laughlin