Watermelon and Blood Vessels
- Rayki Goh, MSc
- Feb 18
- 3 min read
Dear food people,
In this series of articles, we challenge ourselves to explain shocking food facts in the simplest way possible and within just 1-minute, so you can learn to make wiser food choices each week!
Always remember, FOOD IS MEDICINE.. and if you eat right, you might even find yourself losing some excess weight without breaking a sweat.
Now, let’s get to it~
WATERMELON
Watermelon, with its vibrant red flesh and thirst-quenching sweetness, is more than just a staple of summer picnics. Scientifically speaking, this fruit is packed with health benefits, primarily due to its rich content of the amino acid citrulline.
Citrulline is a naturally occurring compound in watermelon, known for its remarkable ability to enhance blood circulation. When consumed, citrulline is converted into another amino acid called arginine, which plays a pivotal role in the production of nitric oxide.
Nitric oxide is a crucial molecule in the body, responsible for the relaxation and dilation of blood vessels—a process known as vasodilation. This process allows blood to flow more freely throughout the body, leading to several cardiovascular benefits. Improved blood flow can lower blood pressure, reduce the risk of heart disease, and support overall cardiovascular health.
One particularly intriguing aspect of citrulline is its efficiency in bypassing the digestive system, making it more effective than directly consuming arginine supplements. Watermelon, therefore, becomes a natural and effective way to boost nitric oxide levels, offering a sustained increase in blood arginine levels.
This increase not only supports heart health but also enhances physical performance and recovery by ensuring that muscles receive the necessary oxygen and nutrients during and after exercise.
Thus, the health benefits of watermelon extend far beyond its refreshing taste. Its high citrulline content makes it a natural ally in promoting vasodilation, enhancing circulation, and supporting heart health, making it a valuable addition to a heart-healthy diet.
Here are Some Scientific Facts on Watermelon:
Hydration: Watermelon consists of 92% water, making it an excellent choice for staying hydrated, especially in hot weather.
Citrulline Content: A 100-gram serving of watermelon provides around 112 mg of citrulline, which can boost blood arginine levels by 22-55%.
Muscle Recovery: Drinking watermelon juice may reduce muscle soreness in athletes by up to 40% after intense exercise.
Nitric Oxide Production: Regular consumption of citrulline-rich foods like watermelon can increase nitric oxide production by up to 20%.
Blood Pressure: Studies suggest that eating watermelon may lower blood pressure by up to 9 mmHg in individuals with prehypertension.
Glycaemic Load: Despite containing 6% sugar by weight, watermelon’s high water content helps moderate its glycaemic load, making it a suitable option for those monitoring blood sugar levels.
5 Popular Dishes You Can Prepare at Home:
Watermelon Feta Salad – A delightful combination of sweet watermelon, tangy feta cheese, and fresh mint, perfect for a light summer dish.
Watermelon Gazpacho – A refreshing twist on the traditional cold Spanish soup, blending watermelon with tomatoes, cucumbers, and a hint of basil.
Grilled Watermelon Steaks – Thick slices of watermelon grilled to perfection, topped with a balsamic glaze for a savoury treat.
Watermelon Smoothie – A hydrating and revitalising drink made with watermelon, Greek yoghurt, and a touch of honey, ideal for a post-workout boost.
Watermelon Sorbet – A simple and refreshing frozen dessert made with pureed watermelon, a splash of lime, and a hint of mint.
The information provided in our articles is for educational and entertainment purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition. The content on our website, including articles, is not meant to endorse or promote any specific medical treatments, products, or procedures. The information provided is based on general knowledge and research at the time of writing. Medical practices and knowledge are constantly evolving, and what may have been accurate at the time of publication may not be current or applicable today.
