Mark Twain called it the greatest luxury in the world and claimed so “Anyone who has tried it knows what angels eat.” He is far from the only enthusiast. Sweet, with red and juicy flesh, the watermelon (Citrullus lanatus) is one of the most popular summer fruits and the result of more than 5,000 years of domestication and artificial selection.
Originally native to northeastern Africa – particularly the regions of Egypt and Sudan – the original wild watermelons were bitterer and harder than those we know today, and had yellower, paler flesh. It was its great content Water and their ability to last for weeks, which made them one valuable resourceparticularly in drought contexts.
Over time, farmers began to select less bitter and sweeter specimens with softer flesh, and as early as the 3rd century AD, Hebrew texts such as the Talmud mentioned watermelons among the sweet fruits.
With its sweet and refreshing taste and a composition that… over 90% waterWatermelon has secured an undisputed place among the most popular summer fruits. Added to this is his low calorie intake – approximately 30 calories per 100 grams – making it a light and filling option at the same time.
In addition, “it provides a variety of bioactive compounds such as: citrulline and lycopene, significant amounts of vitamins A and C, and minerals such as Potassium, copper and magnesium”says Dr. César Casavola, President of the Argentine Society of Nutrition Doctors (SAMENUT).
This nutritional profile offers several benefits, of which nutritionists highlight the following:
1. Helps maintain hydration
Regulation of body temperature, normal organ function, delivery of nutrients to cells, and alertness are just some of the body processes that depend on adequate hydration.
Casavola points out that thanks to their high water content, eating watermelon provides important hydration, especially during heat or physical activity. Helps maintain water balance and regulate body temperature.
“Physical activity worsens when there is some degree of dehydration. Watermelon has a high water content and also contains a precursor of a vasodilator compound (citrulline), which promotes vascular function“, explains Casavola, who recommends incorporating it into smoothies before training, for example.
2. It can reduce inflammation
Initial studies indicate that the Combination of antioxidants, lycopene and vitamin C The vitamin contained in watermelon can be helpful Reduce inflammation and oxidative damage.
He Lycopenea compound found in watermelon and a powerful antioxidant, is associated with positive effects on cardiovascular health and the reduction of certain types of cancersays Casavola. Although the results of studies are mixed and there is a lack of further human research, Lycopene intake has been linked to a lower risk of prostate cancer and cancer colorectal.
On the other hand, that is Citrullinei.e. a non-essential amino acid Nitric oxide precursorsacts as Vasodilator the blood vessels and can improve blood circulation, adds the nutritionist.
In an animal study, mice that were given watermelon powder as a supplement to an unhealthy diet were observed to develop less oxidative stress and lower levels of C-reactive protein – an inflammatory marker – compared to those in the control group.
Possible diuretic effect
Milagros Sympson, nutritionist (MN 12067), explains that the combination of the high water content with the contribution of potassium and citrulline means that the consumption of watermelon can have a certain diuretic effect.
“The large amount of water consumed increases blood flow to the kidneys and stimulates them to produce more urine to maintain water balance.says the specialist. “Potassium for his part “It helps regulate fluid and electrolyte balance and facilitates the elimination of excess sodium and water from the body.”.
consumption
Consumption is ideal to integrate into your daily diet fresh, diced or slicedbut can also be enjoyed indoors Juices, smoothies or even in cold preparations such as salads and gazpachos.
Frozen it represents one Healthy and refreshing alternative to industrial ice cream. Because of its low calorie content and satiating power, it is a common option in low-calorie or weight-control diet plans.
In addition, its juicy consistency and natural sweetness make it particularly attractive to children and people with low fruit consumption.
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