Benefits of watermelon for the heart

Recent studies show that eating watermelon helps reduce saturated fat and added sugar intake, improving heart health.

The study, published in the Journal of Nutrients, analyzed data from more than 56,000 participants and found that adults consumed an average of 125 grams of watermelon a day, while children consumed 162 grams a day. Ninety-eight percent of the participants ate watermelon, while the rest drank juice. Those who consumed watermelon had a 5 percent higher intake of fiber, magnesium, potassium, and vitamin A than those who did not. They also had a 5 percent lower intake of added sugar and total saturated fatty acids.

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

Watermelon is a refreshing summer fruit and has many health benefits. Photo: Freepik — Watermelon is a refreshing summer fruit and has many health benefits. Photo: *Freepik*

Another study, on 18 healthy men and women, average age 23, weighing 66-67 kg. Participants were randomly assigned to drink 500 ml of watermelon juice or a placebo every day for 2 weeks. The results showed that watermelon improved autonomic dysfunction, a disease that occurs when the autonomic nervous system is damaged due to heart-related metabolic diseases.

Watermelon juice contains a high amount of nitric acid precursors, but also antioxidants such as vitamin C, so it may affect nitric oxide, which affects heart rate, function, and blood flow, according to Kelly Johnson-Arbor, PhD, co- medical director and interim executive director of the National Poison Center. However, the exact mechanism of action of watermelon juice in controlling heart rate variability was not clearly identified in this study, so further investigation is 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 and is not yet considered by many to be part of a heart-healthy diet. Experts say that the sugar in fruit has a smaller 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 cardiovascular system, for example, lycopene has antioxidant properties and is associated with a reduced risk of coronary artery disease and stroke. The high potassium content in watermelon can help regulate blood pressure, and the high water content helps maintain fluid in the blood and reduce blood clots. Vitamin C in watermelon supports tissues and maintains the integrity of blood vessels.

In addition to watermelon, experts also recommend people eat more fruit every day to supplement anti-inflammatory substances, fiber and water. Fruit helps improve heart, brain and skin function, reduce the risk of cancer and increase digestive health.

Chile (According to Medical News Today )

Source link