Watermelon has long been a summer staple, but new research shows that this fruit, which is 92% water, provides cardiovascular and metabolic benefits that go far beyond refreshment.
Two studies reviewed NHANES data and clinical trials from Louisiana State University, which found that individuals who regularly consume watermelon tend to have better dietary patterns and may also show improvements in their cardiovascular functions.
A 2022 analysis published in Nutrients looked at NHANES data and essentially compared the eating patterns of people who regularly ate watermelon with those who didn’t, across the United States.
They reported that both children and adults who regularly consumed watermelon received noticeably more dietary fiber, magnesium, potassium, vitamin C, vitamin A, lycopene and carotenoids. At the same time, these same groups showed lower levels of added sugars and saturated fat, a type of eating style that many Americans find difficult to maintain.
That said, this matters because the Dietary Guidelines for Americans recommend about 1.5 to 2.5 cups of fruit each day, but most children and adults end up averaging closer to half of that. So if anyone wants an easy way to increase fruit intake, watermelon is an obvious candidate, with its high-water feel and low calorie content (about 80 calories per 2-cup serving) making it quite easy to incorporate.
There was another study conducted by Louisiana State University on the cardiovascular benefits of watermelon.
The study involved 18 healthy volunteers who were subjected to a randomized, double-blind, placebo-controlled trial and were observed to maintain good vascular functionality during high blood sugar levels. This also appeared to affect their heart rate variability.
The benefit comes from the presence of two natural elements, known as L-citrulline and L-arginine, which stimulate the release of nitric oxide. This substance facilitates the expansion of blood vessels.
According to Dr. Jack Losso, professor at Louisiana State University School of Nutrition and Food Sciences, watermelons are one of the most common natural sources of L-citrulline.
