Super fruit watermelon... summer fruit that may help care for the heart
Super fruit named watermelon... summer fruit that may help take care of the heart more than you think.
Watermelon and Heart Health: Could This Summer Fruit Help Protect Your Heart?
🍉 Watermelon is not good, just luscious and hot!
Research has shown that watermelons are rich in lycopene, L-citrulline and potassium, which may contribute to cardiovascular health.
When it comes to summer fruits, many people think of "watermelon" as the top with its luscious, refreshing taste and good thirst quench, but do you know that in addition to its deliciousness, watermelons are rich in nutrients and many chemical substances that can contribute to cardiovascular health?
While watermelons are not a miracle food that can directly prevent heart disease, current scientific evidence suggests that eating watermelons is part of a balanced diet pattern, potentially contributing to heart health and reducing some risk factors associated with cardiovascular disease.
What important nutrients do watermelons contain?
Watermelon is more than 90% water-based fruit, thus enhancing body hydration well. It is also a source of many nutrients and antioxidants, e.g.
* Vitamin C
* Vitamin A (in the form of beta-carotene)
* Potassium
* Magnesium
* Lycopene (Lycopene)
* L-Citrullean (L-Citrulline)
These nutrients play an important role in cardiovascular function, as well as helping to reduce free radical stress and inflammation within the body.
What does the research say?
Many studies have found that people who eat watermelon often receive higher amounts of vital nutrients, such as dietary fiber, potassium, vitamin C, vitamin A, lycopene, and carotenoids, which are nutrients important for overall health.
Also, a review of research in recent years has found that watermelons may contribute to promoting cardiovascular health, particularly in the areas of blood pressure control and vascular function.
However, experts emphasize that most of the evidence is also association studies or short-term studies, so it is not yet possible to conclude that eating watermelon alone directly prevents heart disease.
L-Citrullean: An Important Substance That May Help Care for Atherosclerosis
One of the most interesting substances in watermelons is "L-citrulene," an amino acid that can be converted into L-Arginine and used to create nitric oxide.
Nitric oxide plays an important role in
* Helps blood vessels expand better
* Promote blood flow.
* Support blood pressure control.
* Helps reduce the hardness of blood vessels.
Some studies have found that exposure to the right amount of L-citrulline may reduce blood pressure and improve vascular function, especially in people with risk factors for cardiovascular disease.
However, the dose of L-citrullean obtained by taking a typical watermelon may be lower than the dose used in clinical studies, so the effect of treating or controlling blood pressure from eating watermelon alone should not be expected.
Lycopene with heart protection
Watermelon is one of the fruits high in lycopene, the same carotenoid group antioxidant found in tomatoes.
Lycopene may play a role in
* Reduce free radical damage.
* Reduce chronic inflammation
* Helps protect the blood vessel wall
* Support cardiovascular health.
Although several studies have found an association between high dose lycopene exposure and lower heart disease risk, further longitudinal studies are still needed to confirm that effect.
Other health benefits of watermelons
In addition to heart health, watermelons may also be useful in other areas, including:
Helps moisturize the body
With more than 90% water content, watermelons are a good choice for those who want to increase their drinking water, especially during hot weather or after exercise.
Support muscle recovery.
Some research has shown that L-citrulline may reduce muscle aches after exercise.
Helps control weight
Watermelons provide low energy, with 100 grams of fresh watermelons providing about 30 kilocalories of energy, so they can be a good snack for those who want to control their weight when eating the right amount.
Support skin health
Vitamin C and beta-carotene in watermelons contribute to collagen formation and protect skin cells from free radical damage.
Nutrition information of watermelon
100 grams of fresh watermelon provides the estimated nutrients as follows:
* Energy 30 kcal
* 91.4 grams of water
* 7.6 g carbohydrates
* 6.2 g natural sugar
* 0.4 grams of fiber
* 0.6 grams of protein
* 0.2 grams of fat
Despite watermelons having natural sugar, the overall energy content is still considered relatively low compared to the size of the fruit eaten.
Can diabetics eat watermelon?
Diabetic patients can eat watermelon, but the dosage should be controlled appropriately.
Although watermelons have a relatively high Glycemic Index (GI), because they are very water-based, they do not have very high carbohydrate content per unit.
The instructions are
* Eat in moderation.
* Avoid eating a lot at a time.
* It should be eaten in conjunction with foods that contain protein or good fat, such as Greek yogurt, nuts or seeds, to help slow down sugar absorption.
Should kidney disease patients be careful?
Watermelons contain moderate levels of potassium.
For people with severe chronic kidney disease, or who are advised to limit potassium, a doctor or dietitian should be consulted before regularly increasing their intake of watermelon birthmarks.
How to get more watermelon
In addition to eating fresh, watermelons can be applied in a variety of ways, such as
* Spun into smoothies together with fruit and yogurt
* Put in a fresh vegetable salad
* Dine with Greek yogurt
* Dine with almond beans or walnuts.
* Made into homemade fruit ice cream
* Make a Gazpacho style cold soup (Gazpacho)
Eating in combination with a good source of protein and fat also improves satiety and reduces the increase in blood glucose after a meal.
Summary
Watermelons are highly nutritious fruits, rich in water, vitamins, minerals, and many antioxidants, especially lycopene and L-citrulline, which may contribute to cardiovascular health.
However, watermelons are not foods that can prevent or treat heart disease directly. The best care of heart health still relies on a balanced diet, consistent exercise, weight control, abstain from smoking, and control a combination of risk factors.
Eating the right amount of watermelon is part of a healthy lifestyle. It may therefore be another option that promotes heart health and overall health in the long run.
Watermelon
Benefits of Watermelon
