This classic summertime fruit has year-round health perks. See how to choose the right one, and what really happens if you swallow a seed.
The Health Benefits of Watermelon
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Loaded With Lycopene
The cheery red color comes from lycopene, an
antioxidant. Studies show it may help curb your risk of cancer and diabetes as
part of a healthy lifestyle. Watermelon has more of this nutrient than any
other fruit or veggie -- even tomatoes. To load up on lycopene, choose a melon
with bright red flesh rather than yellow or orange. And the riper, the better.
Also, seedless melon tends to have more lycopene than those with seeds.
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Sun Benefit?
Some pigments help protect plants from the
sun. Oddly enough, just eating them may shield your skin, too -- at least a
little. The lycopene in watermelon may make it less likely that you get
sunburned. But that’s not for sure, so keep using your broad-spectrum sunscreen
with SPF of 30 or higher every day.
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Healthier Heart
Watermelon is rich in an amino acid called
citrulline that may help move blood through your body and can lower your blood
pressure. Your heart also enjoys the perks of all the lycopene watermelon contains.
Studies show that it may lower your risk of heart attacks. Of course, your
whole lifestyle affects your heart health. So make sure you also work out,
don’t smoke, limit saturated fat, and keep up with your doctor’s advice.
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Protects Your Joints
Watermelon has a natural pigment called
beta-cryptoxanthin that may protect your joints from inflammation. Some studies
show that over time, it could make you less likely to get rheumatoid arthritis.
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Easy on Your Eyes
Just one serving of watermelon gives you more
than 30% of the vitamin A you need each day. This nutrient is one of the keys
to keeping your eyes healthy. Foods are the best ways to get all the vitamins
and minerals that your body needs.
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Naturally Sweet Hydration
Juicy watermelon is 92% water, so it’s a
simple way to help stay hydrated. Every cell in your body needs water. Even a
small shortage can make you feel sluggish. If you get really dehydrated, it can
become serious enough that you need to get fluids by IV.
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Soothes Your Skin
Vitamins A, B6, and C in watermelon help your
skin stay soft, smooth, and supple. Because it’s loaded with water, melon also
makes a great face mask. Mix 1 tablespoon of watermelon juice with the same
amount of Greek yogurt. Spread over your face and leave on for 10 minutes to
slough off any dry, dull skin. Rinse and pat dry.
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Satisfies Your Sweet Tooth
A cup of ice cream will set you back around
300 calories. You can enjoy the same amount of watermelon for just 40 calories.
And unlike many other desserts, it’s fat-free, low in cholesterol, and has no
sodium. Plus, the water in it will help you stay fuller longer. To make an easy
sorbet, puree some watermelon in your blender, add a squeeze of lime, and pop
in the freezer until it hardens.
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Boosts Your Workout
Watermelon’s high water content, antioxidants,
and amino acids may make for a better workout. It’s also high in potassium, a
mineral that could cut down on cramps at the gym. You can sip watermelon juice
after you sweat, too. Doing so could help prevent muscle soreness, as long as
you don’t push yourself too hard.
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Won’t Spike Your Blood Sugar
Trying to keep your blood glucose levels
steady? You’re in luck. Watermelon has a glycemic index (GI) value of 80, about
the same as a bowl of cornflakes. But it’s got few carbs. That means its
glycemic load (how quickly it enters your bloodstream and how much glucose it
can produce) is a mere 5. Enjoy a slice without guilt!
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Easy to Digest
If you have a digestive condition like Crohn’s
or colitis, the list of what not to eat during a flare can be long. You can put
watermelon on your “yes” list. Its soft, fleshy fruit is easy for even an
inflamed gut to digest. (Just don’t eat the rind or the seeds if you need to
limit fiber.)
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What If I Eat a Seed by Accident?
You may have been told as a kid that if you
swallow watermelon seeds, they’ll grow in your belly. Not true! After all, your
stomach has no sunlight or soil, and a lot of gastric acid. Many melons are
seedless these days, but don’t worry if you do swallow a seed. They’re actually
full of nutrients!
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Choose a Good One
Pick a melon that’s free of dents, nicks, and
bruises. Look for a yellow, not white, spot on the bottom. This signals that
it’s ripe. A juicy, ready-to-eat watermelon will feel heavy for its size. When
you thump it, it should sound hollow.
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Safely Cut and Store Your Melon
Wash the outside of your melon before you
slice into it. You don’t want your knife to transfer any germs to the inside.
While melon tastes best right after it’s cut, you can store it in your fridge
for up to 5 days. Freezing is an option, too. While the watermelon won’t stay
crisp, you can thaw it to use in smoothies.
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Don’t Stop With a Slice
A slice of fresh watermelon tastes great, but
you can do more with it. Top a salad with cubed melon and crumbled feta cheese.
Make a watermelon pizza by topping wedges with yogurt, mint, slivered almonds,
and berries. And save the seeds! Tossed with olive oil and sea salt, they can
be roasted for a tasty (and healthy) snack.
This tool does not provide medical
advice.
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