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8 Amazing Benefits Of Adding Yellow Watermelon In Your Diet

Yellow watermelon, a lesser-known cousin of the more popular red variety, is a tropical fruit with a number of health benefits. Its abundant nutrients and compounds work well to ward off eye diseases, improve digestion, aid in managing weight, and relieve muscle soreness. Not just that, they also enhance immune function, heart health, and kidney function and may even prevent cancer.

Originating in West Africa, watermelons are one of the most wholesome fruits. They’re loaded with nutrients in their pulp and skin with 92% water, which makes them a wonderful snack during the hot summer months. A lesser-known fact about these fruits is that they are a diverse species. They belong to the Cucurbitaceae family, better known as the gourd family, which includes pumpkins, cucumbers, and squash. While the red-fleshed watermelon is the most popular variety, there also exists a type with yellow flesh. Just like its red cousin, the yellow watermelon is a summer fruit, has the best yield during the months of May and June, and thrives in hot and humid environments.

One cup of yellow watermelon can serve as a delicious source of several B vitamins, iron, magnesium, phosphorous, and vitamins A and C. So, including yellow watermelons in your diet can help you enjoy an array of health benefits like the following.

1. Boosts Eye Health

The high vitamin A and carotenoid content of yellow watermelon makes it great for eye health, decreasing the risk of various eye diseases.1 Consuming this fruit regularly also keeps you supplied with vitamin C, an important nutrient for slowing down the occurrence of cataracts.2

2. Promotes Healthy Digestion

Eating yellow watermelon cools the stomach thanks to its high water content. Not just that, the fruit also provides the fiber required to maintain healthy digestion and prevent ulcers of the gastrointestinal tract.3

3. Aids In Weight Management

Yellow watermelon has compounds that have a suppressing effect on adipose cells, which specialize in storing energy as fat.4 In addition to this, the high water and fiber content of the fruit ensure that you feel full without having to consume too many calories. So, yellow watermelon is a great food to include in your diet if you want to keep your weight in check.

4. Enhances Immune Function

Vitamin B6 found in yellow watermelons enhances the production of antibodies, which are responsible for fighting disease-causing microbes. This vitamin also helps in breaking down proteins so that they can be better absorbed by the body. Yellow watermelon is also a good source of vitamin C, which protects the body from harmful free radicals and hence infections.5

5. Improves Heart Health

The white part of the flesh of yellow watermelon, as well as its green skin, is rich in citrulline, an amino acid.6 Regular intake of citrulline maintains blood pressure levels and improves circulation, contributing toward good heart health.7

6. Promotes Healthy Kidney Function

Yellow watermelon keeps you hydrated by meeting up to 30% of your fluid requirements, preventing the likelihood of kidney stones. It also contains potassium, a key mineral required for maintaining healthy kidneys.8

7. Helps Prevent Cancer

Carotenoids, the pigments that give the yellow watermelon its distinct yellow color, are also effective cancer-fighting compounds. Research suggests that cancer risk is likely to be lower among those who consume green and yellow fruits and vegetables, yellow watermelon included. Also, natural carotenoids in fruits like yellow watermelons may even work well as cancer preventive agents.9

8. Relieves Muscle Soreness And Fatigue

The presence of citrulline in yellow watermelon is what makes it a great go-to food for relief from muscle soreness. Citrulline aids in better blood circulation, which is necessary for relieving post-exercise muscle fatigue. This is why watermelon juice is considered an ideal health drink for athletes.10

Cautionary Note

Adding yellow watermelon to fruit salads and smoothies provides you with the nutrition you need. However, eating this fruit in excess may be harmful. People inclined toward rapid weight loss may end up relying only on yellow watermelon because of its high fluid content, which can lead to deficiencies of other nutrients and a loss of muscle. Not just that, eating the fruit in excess can also lead to an increase in potassium in the body, causing irregular heartbeat and a reduction in muscle control.11 The fruit also has a high sugar content, so diabetics should exercise caution when they consume it. Eat yellow watermelon in combination with other nutritional foods to ensure that you live healthily and steer clear of possible side effects.

References   [ + ]

1. Krinsky, Norman I., and Elizabeth J. Johnson. “Carotenoid actions and their relation to health and disease.” Molecular aspects of medicine 26, no. 6 (2005): 459-516.
2. Valero, María Pastor, Astrid E. Fletcher, Bianca L. De Stavola, Jesús Vioque, and Vicente Chaqués Alepuz. “Vitamin C is associated with reduced risk of cataract in a Mediterranean population.” The Journal of nutrition 132, no. 6 (2002): 1299-1306.
3. Full Report (All Nutrients): 45301571, WATERMELON YELLOW SEEDLESS CASE LB $ 7.99 EA, UPC: 713733366151. United States Department of Agriculture.
4. Miyashita, K., H. Maeda, T. Tsukui, T. Okada, and M. Hosokawa. “Anti-obesity effect of allene carotenoids, fucoxanthin and neoxanthin from seaweeds and vegetables.” In II International Symposium on Human Health Effects of Fruits and Vegetables: FAVHEALTH 2007 841, pp. 167-172. 2007.
5. Vitamin C. National Institutes of Health.
6. Rimando, Agnes M., and Penelope M. Perkins-Veazie. “Determination of citrulline in watermelon rind.” Journal of Chromatography A 1078, no. 1 (2005): 196-200.
7. Orozco-Gutiérrez, Juan José, Lilia Castillo-Martínez, Arturo Orea-Tejeda, Oscar Vázquez-Díaz, Adrián Valdespino-Trejo, René Narváez-David, Candace Keirns-Davis, Olín Carrasco-Ortiz, Adolfo Navarro-Navarro, and Rocío Sánchez-Santillán. “Effect of L-arginine or L-citrulline oral supplementation on blood pressure and right ventricular function in heart failure patients with preserved ejection fraction.” Cardiology journal 17, no. 6 (2010): 612-618.
8. Much, William E., and Christopher S. Wilcox. “Disorders of body fluids, sodium and potassium in chronic renal failure.” The American journal of medicine 72, no. 3 (1982): 536-550.
9. Nishino, Hoyoku, Harukuni Tokuda, Michiaki Murakoshi, Yoshiko Satomi, Mitsuharu Masuda, Mari Onozuka, Shino Yamaguchi et al. “Cancer prevention by natural carotenoids.” Biofactors 13, no. 1‐4 (2000): 89-94.
10. Tarazona-Díaz, Martha P., Fernando Alacid, María Carrasco, Ignacio Martínez, and Encarna Aguayo. “Watermelon juice: potential functional drink for sore muscle relief in athletes.” Journal of agricultural and food chemistry 61, no. 31 (2013): 7522-7528.
11. High potassium level. MedlinePlus

Disclaimer: The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional.