Watermelon, one of the summerβs main fruits, is low in calories and rich in water. It provides an excellent source of vitamins A and C and lycopene and is less acidic than citrus fruits and tomatoes. The whole fruit is edible. The watermelon can be used as frozen chunks for water or seltzer drinks, smoothies, salsas, and salads; the rind can be stir-fried, stewed, or pickled, and the subtle sweetness pairs well with cheese, nuts, and other protein sources.
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Watermelon poses few risks, with research deeming the fruit nontoxic. Side effects from eating too much watermelon can include abdominal discomfort, bloating, and gas.
The fruit does contain sugar, recommending individuals with diabetes should be careful to avoid sugar spikes.
Watermelon can benefit health in several ways.
Bailey, Stephen J et al. βTwo weeks of watermelon juice supplementation improves nitric oxide bioavailability but not endurance exercise performance in humans.β Nitric oxide: biology and chemistry vol. 59 (2016): 10-20. doi:10.1016/j.niox.2016.06.008
Burton-Freeman, Britt, et al. βWatermelon and L-Citrulline in Cardio-Metabolic Health: Review of the Evidence 2000-2020.β Current atherosclerosis reports vol. 23,12 81. 11 Dec. 2021, doi:10.1007/s11883-021-00978-5
Figueroa, Arturo, et al. βWatermelon extract supplementation reduces ankle blood pressure and carotid augmentation index in obese adults with prehypertension or hypertension.β American Journal of Hypertension vol. 25,6 (2012): 640-3. doi:10.1038/ajh.2012.20
Glenn, J.M., Gray, M., Wethington, L.N. et al. Acute citrulline malate supplementation improves upper- and lower-body submaximal weightlifting exercise performance in resistance-trained females. Eur J Nutr 56, 775β784 (2017). doi.org/10.1007/s00394-015-1124-6
MartΓnez-SΓ‘nchez A., Ramos-Campo D. J., FernΓ‘ndez-Lobato B., Rubio-Arias J. A., Alacid F., & Aguayo E. (2017). Biochemical, physiological, and performance response of a functional watermelon juice enriched in L-citrulline during a half-marathon race. Food & Nutrition Research, 61. Retrieved from foodandnutritionresearch.net/index.php/fnr/article/view/1203
Naz, Ambreen, et al. βWatermelon lycopene and allied health claims.β EXCLI journal vol. 13 650-60. 3 Jun. 2014
Panche, A N et al. βFlavonoids: an overview.β Journal of nutritional science vol. 5 e47. 29 Dec. 2016, doi:10.1017/jns.2016.41
Volino-Souza, MΓ΄nica et al. βCurrent Evidence of Watermelon (Citrullus lanatus) Ingestion on Vascular Health: A Food Science and Technology Perspective.β Nutrients vol. 14,14 2913. 15 Jul. 2022, doi:10.3390/nu14142913
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The information herein on "Watermelon Nutrition: EP's Chiropractic Functional Clinic" is not intended to replace a one-on-one relationship with a qualified health care professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional.
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Dr. Alex Jimenez DC, MSACP, RN*, CCST, IFMCP*, CIFM*, ATN*
email: coach@elpasofunctionalmedicine.com
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Dr. Alex Jimenez DC, MSACP, RN* CIFM*, IFMCP*, ATN*, CCST
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