Watermelon, well-liked as a summertime fruit due to its refreshing qualities, has been discovered to be a precious addition to a nutritious diet, in accordance with latest analysis revealed within the journal Vitamins. The research highlights the constructive influence of watermelon on nutrient consumption and general weight loss program high quality, significantly in kids and adults.
The analysis, based mostly on knowledge from the Nationwide Well being and Vitamin Examination Survey (NHANES), revealed that people who consumed watermelon had greater weight loss program high quality in comparison with non-consumers of the fruit.
The research discovered that each kids and adults who included watermelon of their diets had elevated consumption of significant vitamins reminiscent of dietary fiber, magnesium, potassium, vitamin C, vitamin A, lycopene, and different carotenoids. Moreover, watermelon shoppers had decrease intakes of added sugars and complete saturated fatty acids, additional contributing to improved general well being.
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Kristen Fulgoni, a analysis analyst and writer of the research, will current these findings on the upcoming Vitamin 2023 convention, hosted by the American Society for Vitamin, in Boston, MA this week.
Watermelon’s function in coronary heart well being
In one other research revealed in Vitamins, researchers at Louisiana State College carried out a randomized, double-blind, placebo-controlled crossover trial to look at the results of watermelon juice supplementation on vascular operate throughout hyperglycemia (excessive blood sugar). The research particularly targeted on the potential advantages of two compounds present in watermelon, L-citrulline and L-arginine, on nitric oxide bioavailability and coronary heart charge variability.
The research demonstrated that watermelon juice supplementation protected vascular operate, contributing to improved cardiovascular well being.
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This explicit research had a small pattern dimension nevertheless it provides to the rising physique of proof supporting the common consumption of watermelon for cardio-metabolic well being.
Notably, watermelon’s excessive antioxidant content material, together with its abundance of vitamin C and lycopene, could play a vital function in decreasing oxidative stress and stopping coronary heart illness.
“We acknowledge that whereas the pattern dimension was small (18 wholesome younger women and men) and extra analysis is required, this research provides to the present physique of proof supporting common consumption of watermelon for cardio-metabolic well being,” Jack Losso, PhD, professor at Louisiana State College’s Faculty of Vitamin and Meals Sciences, mentioned in an announcement.
“Along with L-citrulline and L-arginine, watermelon is a wealthy supply of antioxidants, vitamin C and lycopene—all of which may help cut back oxidative stress and play a job in coronary heart illness prevention,” Losso mentioned.
The Dietary Pointers for People advocate a day by day consumption of 1.5 to 2.5 cups of fruit. Nonetheless, present statistics present that each adults and kids in america fall in need of this goal, consuming solely half the really helpful quantity.
With its spectacular nutrient profile, together with 25 % of the day by day worth of vitamin C and 92 % water content material, watermelon is a superb option to bridge this dietary hole. Furthermore, a two-cup serving of watermelon incorporates simply 80 energy, making it a wholesome and hydrating possibility.
Notably, because of the varied climates that allow watermelon manufacturing year-round, this nutrient-rich fruit could be loved at any time. The latest vitamin analysis serves as a reminder to include watermelon right into a balanced weight loss program, whatever the season.
The well being advantages of fruit
Along with watermelon, many research have researched the advantages of consuming fruit on human well being. One research revealed within the journal Fertility and Sterility earlier this 12 months discovered {that a} weight loss program consisting of plentiful fruits is related to a 61 % decrease danger of miscarriage. One other research revealed within the American Academy of Neurology’s journal, Neurology, discovered that antioxidants in fruit and greens may cut back the speed of reminiscence decline.
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“One thing so simple as consuming extra vegetables and fruit and ingesting extra tea is a simple method for individuals to take an lively function in sustaining their mind well being,” this research’s writer Thomas M. Holland, MD, MS of Chicago’s Rush College Medical Middle, mentioned in an announcement.
Moreover, one other research discovered that consuming strawberries would possibly assist enhance coronary heart well being in various methods, reminiscent of bettering endothelial operate and blood stress in individuals with excessive ldl cholesterol.
“The World Burden of Illness (GBD) research confirmed {that a} weight loss program low in fruit is among the many prime three danger elements for heart problems and diabetes,” Britt Burton-Freeman, PhD, professor on the Illinois Institute of Expertise and BHBS Coronary heart and Wholesome Ageing Session Chair, mentioned in an announcement.
“To deal with the ‘fruit hole’ we have to enhance the quantity of complete fruit consumed in addition to the range of fruit within the weight loss program,” Burton-Freeman mentioned. “Accumulating proof in cardiometabolic well being means that as little as one cup of strawberries per day could present useful results.”
