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3 Aug 2017
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For anyone that’s into the fun, random holidays…. August 3rd is National Watermelon Day! We all know that watermelon is a staple for the cooler and fridge while taking a beach vacation. Here are the 9 health benefits of watermelon:

  • Helps you hydrate: staying hydrated is crucial. Drinking water is a critical step in staying hydrated at the beach, but watermelon can certainly help! Watermelon is 92% water, so the combination of fiber & water helps you feel full, keeps you hydrated, and also allows you to maintain that bikini body during a long day of snacking on the beach!
  • Watermelon contains nutrients and plant compounds that are a huge part of the recommended daily intake. These nutrients include Vitamin C (21% RDI), Vitamin A (18% RDI), Potassium (5% RDI), Magnesium (4% RDI), Vitamins B1 B5 & B6 (3% RDI). Watermelon is also high in carotenoids including beta-carotene and lycopene. PLUS it has citrulline, an important amino acid.
  • Contains compounds that may help prevent cancer. Researchers have studied lycopene and other individual plant compounds in watermelon for their anti-cancer effects. Although lycopene intake is linked to a lower risk of some types of cancer, the results are mixed. The strongest link so far seems to be between lycopene and cancers of the digestive system (1). Lycopene appears to reduce cancer risk by lowering insulin-like growth factor (IGF), a protein involved in cell division. High IGF levels are linked to cancer (3). In addition, cucurbitacin E has been investigated for its ability to inhibit tumor growth (45).
  • Watermelon is heart-healthy with several nutrients… you guessed it, the same suspects lycopene and cucurbitacin E that are linked to lower cholesterol, blood pressure, and reduced stiffness and thickness of artery walls. The citrulline in watermelon also helps to lower blood pressure by increasing nitric oxide levels in the body. Combine these super nutrients with the heart healthy vitamins we all know and love, vitamins A, B6, C, magnesium & potassium and you have a fabulous fruit to fill your beach bag and *warm* your heart!
  • May decrease inflammation and oxidative stress! Inflammation is a known factor for many chronic diseases. Since watermelon is rich in lycopene and Vitamin C, it is linked to decreased inflammation and oxidative damage. In a 2015 study, lab rats were fed watermelon powder to supplement an unhealthy diet. Compared with the control group, they developed lower levels of C-reactive protein (a marker of inflammation) and less oxidative stress (6).
  • Could prevent macular degeneration! The lycopene found in watermelon is known to help prevent age related macular degeneration (7).
  • Prevents muscle soreness. One small study gave athletes plain watermelon juice, watermelon juice mixed with citrulline or a citrulline drink. Both watermelon drinks led to less muscle soreness and quicker heart rate recovery, compared to citrulline on its own (8). It’s clear the health benefits of watermelon far outweigh any reason you have to NOT eat this delicious fruit this summer… so pack your bag with some juicy deliciousness and let’s go to the beach!
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