5 Heath Benefit of eating Watermelon, and Side Effects.

BENEFITS

Full of antioxidants and super-hydrating, find out why you should turn to this sweet treat all summer long.
Slicing into a chilled watermelon on a hot summer afternoon is nothing short of a celebration. Like their cucumber cousins, the entire watermelon can be eaten, although people tend to only eat the inner pink or yellow flesh. Here’s why you should consider watermelon more than just a refreshing summer treat:



1. Watermelons are good for your heart
   Watermelons are high in vitamin C, which is well researched in its ability to prevent the hardening of the arteries, increase the elasticity of the blood vessels and decrease inflammation. All of these factors can help prevent high blood pressure and heart disease.

Read more: Detox, reduce stress and lose belly fat with vitamin C



2. They may prevent prostate cancer
   Watermelons are high in lycopene, which gives them the same red pigment as tomatoes. Lycopene is a potent antioxidant studied extensively for its ability to protect men against prostate cancer. Try pairing your watermelon with some iced green tea — the antioxidants found in both may help prevent cancer in the way they work together in the body.

Read more: 5 fruits and vegetables that can save your life

3. Watermelons are high in vitamin B1
   This vitamin ensures a healthy nervous system and a lack of it — known as a thiamine deficiency — and can result in confusion and memory loss. Alcohol can also lead to thiamin depletion, which makes watermelon a great breakfast food after a night of indulgence.
4. They increase the production of arginine
   Watermelons contain a unique amino acid called citrulline, which our bodies use to manufacture another amino acid called arginine. Arginine plays a direct role in the volume and direction of blood flow in the body. It’s currently being researched in treating erectile dysfunction, with promising results.
5. Watermelons are the perfect post-workout snack
   Not only are watermelons 92 percent water, they’re also full of magnesium and potassium. We often lose these two minerals, along with sodium, in our sweat during exercise, and they need to be replenished immediately. Potassium and magnesium are known as electrolytes because they help carry the electrical signals in the body and allow our muscles to contract and relax.

Try this recipe to reap the health benefits of this juicy fruit:

Watermelon, celery, fennel, mint and grilled halloumi cheese recipe
This is a recipe created by Ezra Title, owner of Chez Vous Dining and my co-host on Healthy Gourmet. The salty cheese is a wonderful contrast to the sweet watermelon, and this salad is a popular dish in Israel.

Ingredients
¼ watermelon, peeled in cubes
5 stalks celery, chopped
½ fennel, shaved
¼ red onion, shaved
½ bunch mint, torn
2 tsp red wine vinegar
1 tbsp extra virgin olive oil
½ lb halloumi cheese, grilled and crumbled

Directions

1. Add ingredients into a bowl and mix well. Makes eight servings.

Nutritionist Julie Daniluk hosts Healthy Gourmet, a reality cooking show that looks at the ongoing battle between taste and nutrition. Her book, Meals That Heal Inflammation, advises on allergy-free foods that both taste great and assist the body in the healing process.

SIDE EFFECT

watermelon is said to have many side-effects. You heard us! Despite its marvelous benefits, eating watermelon in large quantity can actually cause harm to your.



1. May Cause Diarrhoea And Other Digestive Problems

Watermelon is an excellent source of water and an equally great source of dietary fibre. However, consuming in large quantity may give rise to digestive problems like diarrhoea, bloating, flatulence, gas, et al. The fruit contains sorbitol that is a sugar compound, which is known to encourage loose stools and gas issues. Another common cause of such issues is the lycopene content, which is a pigmented antioxidant that gives the watermelon its bright colour.
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2. May Up Glucose Levels

If you are a diabetic, chances are loading up on, too, much watermelon may increase blood sugar levels. It may be a healthy fruit, but it has high glycaemic index (72). Always ensure consulting a doctor before you consume it on a daily basis.

Watermelon is an excellent source of water and an equally great source of dietary fibre​2. May Up Glucose Levels

If you are a diabetic, chances are loading up on, too, much watermelon may increase blood sugar levels. It may be a healthy fruit, but it has high glycaemic index (72). Always ensure consulting a doctor before you consume it on a daily basis.

3. May Increase The Risk Of Developing Liver Inflammation

People who drink alcohol regularly should avoid having large quantities of watermelon as the high level of lycopene may react with alcohol, further causing liver inflammation. Excessive oxidative stress on the liver can be harmful.

People who drink alcohol regularly should avoid having large quantities of watermelon​

4. May Cause Over-Hydration Or Water Intoxication

Water intoxication or over-hydration is a condition when your body has excess of water in it, which leads to loss of sodium content. Consuming large quantity of watermelon may increase the level of water in our body. If the excess water is not excreted, it can lead to an increase in the volume of the blood, further causing swelling in the legs, exhaustion, weak kidneys, et al. It may also lead to loss of sodium levels in the body.

5. May Cause Cardiovascular Problems

Watermelon is known to be a great source of potassium that is a vital nutrient playing numerous roles in keeping the body healthy. It helps maintain electrolyte function, keeps our heart healthy and makes our bones and muscles stronger. However, too much of potassium can lead to cardiovascular problems like irregular heartbeat, weak pulse rate, et al.

heart
Watermelon is known to be a great source of potassium that is a vital nutrient

According to Nutritionist and Physiologist Ritesh Bawri, “100 grams of watermelon has about 30 calories. Given that it is mostly water, it is easy to consume even 500 grams, which means you just ate 150 Calories. Considering it is light on stomach, you may not feel full, which is why you tend to eat more. Also, it has six grams of sugar per 100 grams, so the same portion of watermelon would end up having 30 grams of sugar. Ideally, most people should eat between 100 to 150 grams of sugar per day from all their food combined. The sugar from watermelon is racking up your count.”

Eating watermelon is not bad, but excess of anything can be unhealthy, even it is as healthy a watermelon. Moderate amounts of the fruit will ensure a healthy and hydrated you.



Watermelon flesh, raw
Nutritional value per 100 g (3.5 oz)
Energy 127 kJ (30 kcal)
Carbohydrates
7.55 g
Sugars 6.2 g
Dietary fiber 0.4 g
Fat
0.15 g
Protein
0.61 g
Vitamins Quantity%DV†
Vitamin A equiv.
beta-Carotene
4%28 μg
3%303 μg
Thiamine (B1) 3%0.033 mg
Riboflavin (B2) 2%0.021 mg
Niacin (B3) 1%0.178 mg
Pantothenic acid (B5) 4%0.221 mg
Vitamin B6 3%0.045 mg
Choline 1%4.1 mg
Vitamin C 10%8.1 mg
Minerals Quantity%DV†
Calcium 1%7 mg
Iron 2%0.24 mg
Magnesium 3%10 mg
Manganese 2%0.038 mg
Phosphorus 2%11 mg
Potassium 2%112 mg
Sodium 0%1 mg
Zinc 1%0.1 mg
Other constituents Quantity
Water 91.45 g
Lycopene 4532 µg
Link to USDA Database entry
Units
μg = micrograms • mg = milligrams
IU = International units
†Percentages are roughly approximated using US recommendations for adults.
Source: USDA Nutrient Database