The Heart-Healthy Advantages of Watermelon

Recent studies show that eating watermelon helps reduce the amount of saturated fatty acids, added sugars, and improves heart health.

Research published in the Journal of Nutrients that analyzed data from more than 56,000 participants found that adults consume an average of 125 g of watermelon a day, while children consume 162 g a day. 98% of the participants ate watermelon, the rest drank juice. As a result, those who consumed watermelon absorbed fiber, magnesium, potassium, and vitamin A 5% higher than those who did not. These people also had 5% lower levels of added sugar and total saturated fatty acids.

In general, people who ate watermelon and other fruits reduced their consumption of sweetened beverages or foods high in fructose.

Another study, on 18 healthy men and women, averaging 23 years old, weighing 66-67 kg. Participants randomly drank 500 ml of watermelon juice or a placebo per day, for 2 weeks. As a result, watermelon was effective in improving autonomic dysfunction, which occurs when the autonomic nervous system is damaged by metabolic diseases related to the heart.

According to Dr. Kelly Johnson-Arbor, co-medical director and interim executive director at the National Toxicology Center in the US, watermelon juice contains large amounts of nitric acid precursors, but also antioxidants. eg vitamin C. As a result, watermelon can affect nitric oxide, which affects heart rate, function and blood flow. However, the exact mechanism of action of watermelon juice in controlling heart rate variability was not clearly defined in this study, so further clarification is still needed.

In addition, scientists also need to do more research to see if these findings can be applied to people with obesity and underlying heart disease.

However, watermelon is high in sugar, so it is not considered by many as part of a heart-healthy diet. Experts believe that the sugar in fruit has less of an impact on blood sugar than sugar from other sources. The high water and fiber content in fruit can also minimize the impact on blood sugar when consumed in moderation.

In addition, watermelon contains many bioactive substances that are good for the heart, such as lycopene, which has antioxidant properties and has been linked to a reduced risk of coronary artery disease and stroke. The high potassium content in watermelon can help regulate blood pressure, being high in water helps maintain fluid in the blood and reduces blood clots. Vitamin C in watermelon supports tissue, maintaining the integrity of blood vessels.

In addition to watermelon, experts also recommend that people drink milk and eat more fruit each day to supplement anti-inflammatory, fiber, and water. Fruits help improve heart, brain, and skin function and reduce the risk of cancer, increasing digestive health. Meanwhile, milk helps to protect the walls of blood vessels, helping the body to have a strong heart. Some of the popular kinds of milk on the market that are recommended by experts include Royal Jelly.