Study reveals watermelon may boost heart health and diet quality

Watermelon has long been a summer staple, but emerging research suggests this 92%-water fruit offers cardiovascular and metabolic benefits that extend well beyond refreshment.

Two studies reviewed NHANES data and clinical trials from Louisiana State University that showed that individuals who consume watermelon on a regular basis generally enjoy better dietary patterns and may also exhibit improvements in their cardiovascular functions.

A 2022 analysis that appeared in Nutrients looked at NHANES data, and it essentially compared the eating patterns of people who regularly ate watermelon versus people who didn’t, all across the United States.

They reported that both kids and adults who took in watermelon on a regular basis tended to get noticeably more dietary fibre, magnesium, potassium, vitamin C, vitamin A, lycopene and also carotenoids. At the same time, these same groups showed lower levels of added sugars and saturated fat, which is a type of eating style that a lot of Americans really struggle 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 someone wants a simple way to raise fruit intake, watermelon is kind of an obvious candidate, with its lots-of-water feel and low-calorie profile (roughly 80 calories per 2-cup serving) making it pretty easy to fit in.

There was another study conducted by Louisiana State University regarding the cardiovascular benefits of watermelon.

The study involved 18 healthy volunteers who were subjected to a randomised, double-blind, placebo-controlled study and were observed to maintain good vascular functionality during high blood-sugar levels. This was also found to be affecting their heart rate variability.

The advantage results 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, who is a professor at the Louisiana State University School of Nutrition and Food Sciences, watermelons are one of the most abundant natural sources of L-citrulline.