Watermelon is drawing attention as more than a summer snack, emerging as a food that supports gut health and cardiovascular health. With its high water content, it is effective at quenching thirst, and its dietary fiber, antioxidants, and the amino acid L-citrulline have also raised interest in its health benefits.
According to the medical community on Wednesday, the water, dietary fiber, lycopene, and L-citrulline contained in watermelon can help promote gut and vascular health. Recent studies have also continued to report that eating watermelon lowers the risk of colorectal cancer and has a positive effect on improving vascular function.
Watermelon can play a positive role in maintaining gut health. When the body lacks water, stool becomes hard and the intestine's peristalsis slows, making constipation more likely. The abundant water and dietary fiber in watermelon facilitate bowel movements and help intestinal activity. In addition, antioxidants such as L-citrulline, lycopene, vitamin C, and beta-carotene are known to contribute to improving the intestinal environment.
Related research has also been published. According to a meta-analysis published in the World Journal of Gastroenterology in 2023, groups that consumed more watermelon tended to have about a 26% lower risk of colorectal cancer than those who did not. Researchers analyzed that the lycopene and various antioxidants in watermelon may have influenced the reduction of inflammatory responses in the gut and the suppression of cell damage.
Effects in promoting cardiovascular health are also expected. The L-citrulline abundant in watermelon serves to enhance the body's use of L-arginine. L-arginine is a substance needed to produce nitric oxide, which is involved in dilating blood vessels. When nitric oxide production increases, blood vessels relax and blood circulation improves, which can help with blood pressure management and maintaining cardiovascular health. Johanna Katz, a registered dietitian in the United States, explained through the health media outlet Verywell Health that "watermelon is one of the natural foods rich in L-citrulline," adding that it can have a positive effect on heart health.
Similar results have been confirmed in actual studies. According to a U.S. study published in the journal Nutrients, when adults consumed 500 mL of watermelon juice daily for two weeks, flow-mediated dilation (FMD), an indicator used to assess vascular endothelial function, improved. FMD values are used as a representative indicator for evaluating vascular health.
There are research findings that it can also help arterial health. According to a paper by a research team at Maastricht University in the Netherlands, published in the British Journal of Nutrition, watermelon consumption had a positive effect on improving arterial stiffness. When arteries stiffen, vascular elasticity declines and blood pressure rises, which can increase the risk of hypertension, myocardial infarction, and stroke.
However, it is best to avoid excessive consumption. The fructose and cold properties contained in watermelon can cause abdominal pain, diarrhea, and bloating. In addition, because its sugar content is not low, experts advise that diabetic patients or those who need to manage blood sugar should regulate their intake to about one to two slices, or 150 to 300 grams per day.
