Watermelon: The Refreshing Fruit That Supports Heart Health
Watermelon is more than just a refreshing summer treat - it's a heart-healthy powerhouse! Discover how this juicy fruit helps lower blood pressure, reduce inflammation, and boost circulation in our in-depth article.
Watermelon is a beloved summer fruit known for its refreshing sweetness and hydrating properties. But beyond its delicious taste, watermelon packs an impressive nutritional punch that can benefit your heart health. This article will explore the origins and varieties of watermelon, its nutritional profile, and the specific ways in which it supports cardiovascular wellness.
The History and Diversity of Watermelon
Watermelon is thought to have originated in southern Africa over 5,000 years ago, where the tough, drought-tolerant ancestors of the modern fruit thrived4. The ancient Egyptians were among the first to cultivate watermelon, with seeds and paintings of the fruit discovered in tombs dating back over 4,000 years412.
From Egypt, watermelon spread to other parts of the world, reaching India by the 7th century, China by the 10th century, and Europe by the 13th century412. European colonists and the African slave trade introduced watermelon to the New World in the 16th century4.
Today, there are over 1,200 varieties of watermelon worldwide, with around 200-300 varieties cultivated in North America813. These include:
- Seeded and seedless watermelons
- Picnic watermelons weighing up to 45 pounds
- Icebox watermelons perfect for smaller households
- Yellow and orange-fleshed varieties
Seedless watermelons, which have been bred to produce only soft, immature seeds, now make up around 90% of the watermelon market13. Advances in breeding have also led to the development of square and pyramid-shaped watermelons in Japan4.
Watermelon's Impressive Nutritional Profile
Watermelon is not only refreshing, but also packs an array of nutrients. Here are some key facts about watermelon's nutritional content:
- 46 calories
- 0.9g protein
- 11.5g carbohydrate
- 0.2g fat
- 170mg potassium (4% DV)
- 12.3mg vitamin C (14% DV)
- 865 IU vitamin A (5% DV)
- Watermelon is a good source of vitamins A, B6, and C, as well as potassium, magnesium, and antioxidants137
- Watermelon contains more lycopene than any other fruit or vegetable, even tomatoes14
How Watermelon Supports Heart Health
1. Lowers Blood Pressure
Watermelon's high potassium content helps counteract the blood pressure-raising effects of sodium1. The fruit is also rich in citrulline, an amino acid that the body converts to arginine, which is important for blood vessel health and maintaining healthy blood pressure710.
Studies have found that watermelon extract can significantly reduce blood pressure in people with hypertension710. The combination of citrulline and arginine in watermelon may improve the function of the arteries and lower blood pressure10.
2. Reduces Inflammation
Chronic inflammation is a risk factor for heart disease. The lycopene, vitamin C, and other antioxidants in watermelon can help reduce inflammation in the body110.
One study found that lycopene-rich tomato juice reduced inflammatory markers in overweight women10. Researchers believe the lycopene in watermelon likely has similar anti-inflammatory effects.
3. May Lower Cholesterol
Some evidence suggests that lycopene may help lower LDL ("bad") cholesterol levels, in turn reducing the risk of heart disease10. In one study, taking a lycopene supplement for 8 weeks decreased LDL cholesterol by 10%10.
While more research is needed specifically on watermelon, the high lycopene content suggests it may offer similar cholesterol-lowering benefits.
4. Improves Circulation
Watermelon's citrulline content may help improve circulation and blood flow. Citrulline is converted to arginine in the body, which is used to make nitric oxide, a compound that relaxes and dilates blood vessels710.
A small study found that drinking watermelon juice enriched with citrulline increased arginine levels by 11% compared to plain watermelon juice7. This suggests adding extra citrulline to watermelon juice may boost its circulatory benefits.
Enjoying Watermelon's Heart-Healthy Benefits
To reap the most rewards, choose watermelons that are heavy for their size with a dull (not shiny) rind18. The underside should have a creamy yellow spot from where it sat on the ground and ripened in the sun18.
Once cut, watermelon will keep for 3-5 days tightly wrapped or stored in an airtight container in the fridge18. You can freeze watermelon for smoothies or cold soups, but it will be softer in texture when thawed18.
Some delicious ways to enjoy watermelon include:
- Eating it fresh by the slice or cut into cubes
- Blending it into an agua fresca or smoothie
- Tossing it into salads for a sweet contrast
- Grilling watermelon slices for a unique side dish
- Pureeing and freezing it into popsicles or sorbet
Conclusion
From its fascinating history to its impressive nutrient profile, watermelon is a true powerhouse when it comes to heart health. Its rich stores of lycopene, citrulline, potassium, and vitamin C work in synergy to help lower blood pressure, reduce inflammation, improve cholesterol levels, and boost circulation.
As you enjoy watermelon's sweet juiciness, remember that every refreshing bite is also nourishing your cardiovascular system. Let this delicious summer staple become a regular part of your heart-healthy lifestyle.
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