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- 知识就是力量 • 快乐有益健康
Lower Risk of Heart Disease-Eat Watermelon
Healthline May 13, 2023
Share on PinterestNew research suggests that watermelon may be even more nutritious than previously thought and it can help lower your risk of heart disease, too. Getty Images
Watermelon may be even more nutritious than previous research suggests. According to a new study published in Nutrients, eating watermelon could actually help increase total nutrient intake and diet quality. The study authors analyzed data from National Health and Nutrition Examination Survey (NHANES) cycles 2003–2018. They found people who consumed watermelon had a greater intake of essential nutrients including dietary fiber, magnesium, potassium, vitamin C, and vitamin A, as well as lycopene and other carotenoids. This suggests watermelon can increase nutrient intake as well as diet quality in both children and adult Americans, say the study authors. These findings are similar to previous studies which have shown eating fruit in general contributes to nutrient intake, but other studies have lacked looking at watermelon specifically. People from the data analysis who consumed watermelon also had lower intakes of added sugars and total saturated fatty acids. Kristen Fulgoni, research analyst and study author, is presenting the research findings at the American Society for Nutrition annual meeting, Nutrition 2023, held July 22-25 in Boston. Watermelon is full of water, is nearly fat-free, and is a source of essential vitamins and minerals. Eating watermelon is associated with the following health benefits:
Watermelon benefits are also linked to better digestion, improved skin health, and lower levels of inflammation. The nutrients in 2/3 cup (100 grams) of raw watermelon according to the USDATrusted Source are:
“Watermelon is a fruit that offers a great way to help you stay hydrated (with its large water content), and rich in vitamins C, magnesium, calcium, and potassium,” says Kristin Kirkpatrick, MS, RDN, a nutritionist and the author of “Skinny Liver.” “It also is low on the glycemic load, which offsets the idea that eating watermelon will lead to extreme spikes in blood sugar and insulin,” Kirkpatrick explains. Specifically, though, she links the heart health benefits of watermelon to lycopene, a plant-based antioxidant. Lycopene is the nutrient that gives the pink or red pigment to certain fruits. Research suggestsTrusted Source lycopene is associated with lowering your risk of developing heart disease or prematurely dying from heart disease. The USDA says studies have shown that a cup and a half of watermelon contains about 9 to 13 milligrams of lycopene. So on average watermelon contains some 40% more lycopene than tomatoes, says Kirkpatrick after citing the report. “It’s also high in an amino acid known as citrulline,” Kirkpatrick adds. Citrulline has become popular as an exercise supplement as it can dilate blood vessels and may promote muscle growth. Julie Cunningham, a registered dietitian and diabetes educator, also brings up citrulline or L-citrulline which is the naturally occurring form. “Watermelon is an especially good source of L-citrulline, a substance that researchers have foundTrusted Source lowers blood pressure and helps prevent clogging of the arteries,” she says. How to tell a watermelon is ripe:When a watermelon is immature, the rind has a sheen to it. As a watermelon ripens, the sheen disappears and the rind becomes dull. Experienced watermelon farmers also say that the surface changes from feeling smooth to having an almost wavy or rough feel to it. If your watermelon variety has stripes on the fruit, you'll notice a strong contrast between the stripe and background colors when the melon is ripe.当西瓜未成熟时，果皮会有光泽。当西瓜成熟时，光泽会消失，果皮会变得暗淡。经验丰富的西瓜种植者也表示，西瓜的表面会从光滑变为波浪状或粗糙。如果你的西瓜品种在果实上有条纹，当瓜成熟时，你会注意到条纹和背景颜色之间的强烈对比
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