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9 Health Benefits of Watermelon

Watermelon is a sweet, refreshing, and low-calorie fruit. It contains essential nutrients like vitamins, minerals, and antioxidants. It is a member of the Cucurbitaceae (also called cucurbits or gourd) family, along with cantaloupe, honeydew, and cucumber. There are five types of watermelon — seeded, seedless, mini, yellow, and orange. In this article, we will discuss nine health benefits of watermelon.

Health Benefits of Watermelon

1. Contains Nutrients and Beneficial Plant Compounds

Nutrition Profile of WatermelonOne cup of watermelon (154 grams) contains many nutrients, including these vitamins and minerals:

• Vitamin C: 21% of RDI
• Vitamin A: 18% of RDI
• Potassium: 5% of RDI
• Magnesium: 4% of RDI
• Vitamins B1, B5, and B6: 3% of RDI

RDI = Reference Daily Intake

Watermelon is also rich in carotenoids such as beta-carotene and lycopene. It also has citrulline, an important amino acid that has antioxidant and anti-inflammatory properties. When it comes to fruits, watermelon is one of the lowest in calories. One cup of watermelon only contains 46 calories. That’s lower when compared to other low-sugar fruits such as berries.

2. Helps You Hydrate

Drinking water is the best way to keep the body hydrated. That said, eating foods with a high water content can also serve the same purpose. Did you know that watermelon is 92% water?

Eating fruits and vegetables with high water content can help you feel full. Also, the combination of water and fiber means you are eating a good volume of food without so much calories.

3. May Improve Heart Health

Watermelon Is Good for the HeartLifestyle factors, including diet, may reduce the risk of heart attack by reducing blood pressure and cholesterol levels.

Some nutrients in watermelon are beneficial for heart health. For example, studies suggest that lycopene may help lower blood pressure and cholesterol. Studies in obese, post-menopausal women and Finnish men show that lycopene may also reduce the thickness and stiffness of artery walls.

Watermelon also contains citrulline, an amino acid which can increase nitric oxide levels in the body. Nitric oxide helps blood vessels expand, which in turn lowers blood pressure. Other vitamins and minerals in watermelon, including vitamins A, B6, C, magnesium, and potassium, are also good for the heart.

4. Can Improve Digestion

Watermelon has lots of water and a small amount of fiber, which are both important for healthy digestion. Eating water-rich and fiber-rich foods such as watermelon can be helpful for promoting normal bowel movements. Fiber provides bulk for the stool, while water helps keep the digestive tract moving efficiently.

5. Good for Skin and Hair

Beautiful Hair and SkinTwo vitamins in watermelon – vitamin A and C – are important for skin and hair health. Vitamin A is important for healthy skin because it helps create and repair skin cells. If your body doesn’t have enough vitamin A, your skin may look dry and flaky. Meanwhile, vitamin C helps the body make collagen, a protein that keeps the skin supple and the hair strong.

In addition, the lycopene and beta-carotene in watermelon may also help protect the skin from sunburn.

6. Contains Compounds That May Help Prevent Cancer

Researchers have studied lycopene and other plant compounds in watermelon for their anti-cancer effects. Although lycopene is associated with a lower risk of certain types of cancer, study results are mixed. The strongest link so far is between lycopene and cancers of the digestive system.

It appears to reduce the risk of cancer by lowering insulin-like growth factor (IGF), which is a protein involved in cell division. High IGF levels are linked to cancer. Also, cucurbitacin E has been studied for its ability to inhibit tumor growth.

7. May Lower Oxidative Stress and Inflammation

Inflammation is a key driver of several chronic diseases. Watermelon can help reduce oxidative damage and inflammation as it is rich in anti-inflammatory antioxidants such as lycopene and vitamin C.

In one study, lab rats were given watermelon powder to supplement their diet. Compared to the control group, the subjects developed less oxidative stress and lower levels of the inflammatory marker C-reactive protein.

In another study, humans were given lycopene rich tomato juice with added vitamin C. Antioxidant levels went up while markers of inflammation went down. Watermelon contains both lycopene and vitamin C.

Lycopene may also be beneficial to brain health. It can help delay the onset and progression of Alzheimer’s disease.

8. May Help Prevent Macular Degeneration

Lycopene is found in different parts of the eye, helping protect against inflammation and oxidative damage. It can also prevent age-related macular degeneration (AMD). This is an eye problem which can cause blindness in older adults. Lycopene’s antioxidant and anti-inflammatory properties may help prevent AMD from developing and getting worse.

9. May Help Relieve Muscle Soreness

An amino acid found in watermelon, citrulline, may reduce muscle soreness. It is also available as a supplement. Watermelon juice can enhance the absorption of citrulline.

One study involved giving athletes plain watermelon juice, watermelon juice mixed with citrulline, or a citrulline drink. The watermelon drinks resulted in less muscle soreness and quicker heart rate recovery, when compared to citrulline on its own.

Researchers also studied the absorption of citrulline. The findings suggest that citrulline absorption is most effective when it is consumed as a component of watermelon juice.

Tips for Buying and Serving Watermelon

Buying Watermelon

When buying watermelon, look for one that’s firm, heavy, and symmetrical. It also should have no soft spots or bruising. Tapping the outside can provide a clue to the texture of the fruit inside. Listen for a light and hollow-sounding thud. This indicates that the fruit is intact and has a stable structure.

How to Serve Watermelon

How to Serve WatermelonJuice – Place diced watermelon and ice cubes in a blender for a cold and refreshing drink that’s perfect for rehydrating.

Salad – Add watermelon, mint, and mozzarella to spinach leaves for a tasty and healthy salad. Drizzle with balsamic dressing.

Smoothies – Make a watermelon smoothie or mix with orange juice for extra tang. Juicing breaks down fiber, making sugar easier to absorb. Those with diabetes should consider eating fresh watermelon rather than drinking juice.


Watermelon is a delicious and refreshing fruit that’s good for you. It is rich in vitamin C, vitamin A, and contains several healthy plant compounds. After knowing the health benefits of watermelon, consider adding this fruit to your diet.

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What is Good Health?

The word “health” came from the Old English word “hælth”, which means “wholeness”. If you are healthy, you are “whole” in every sense of the word. Good health is essential to living a longer and happier life. In this article, we will discuss what is good health, the types of health, and most importantly, how to preserve good health.

What is Good Health?

In 1948, the World Health Organization (WHO) defined health as the state of having complete physical, mental, and social well-being; not merely the absence of sickness or infirmity.

In 1986, the WHO further clarified the definition — health is a positive concept that emphasizes physical capacities, as well as social and personal resources. This means that health is an asset that will support a person’s function in wider society and not an end in itself. A healthy lifestyle provides the means to live a life full of meaning and purpose.

Types of Health

Physical Health

Physical HealthPersons who have good physical health have body functions and processes working at their peak. This is not only due to an absence of disease. Balanced nutrition, adequate rest, and regular exercise all contribute to good health. That said, some people seek medical treatment to maintain balance, whenever necessary.

Physical well-being necessitates pursuing a healthy lifestyle to minimize the risk of disease. Maintaining a regular physical fitness program, for example, can improve a person’s respiratory and heart function, flexibility, muscular strength, and body composition.

Good physical health works in tandem with good mental health in improving a person’s overall quality of life.

Mental Health

Mental HealthMental health refers to an individual’s emotional, social, and psychological well-being. It is more difficult to define mental health than it is to define physical health because psychological diagnosis will depend on a person’s perception of their experiences.

Good mental health is not only characterized by the absence of depression, loneliness, anxiety, or any other mental disorder. It will also depend on a person’s ability to:

  • enjoy life
  • bounce back after difficult experiences and adapt to adversity
  • balance the different elements of life (family, finances, etc.)
  • feel safe and secure
  • achieve their full potential

Factors That Can Affect Health

Genetic Factors

All of us are born with a variety of genes. In some people, having an unusual genetic pattern can lead to having a less than optimum level of health. A person may inherit genes from his/her parents that may increase the risk for certain health conditions.

Environmental Factors

Environmental FactorsEnvironmental factors may also affect the health of a person. There are times when the environment alone can impact health. There are also instances wherein an environmental trigger may cause illness to a person who has a genetic risk of a particular disease.

Access to healthcare services also plays a role, but the WHO says that the following can have a more significant impact on health:

  • where a person lives
  • the state of the surrounding environment
  • income
  • level of education
  • employment status

How a person manages stress can also affect his/her health. The National Institute of Mental Health says that people who drink alcohol, smoke tobacco, or take illegal drugs to manage stressful situations are more likely to develop diseases than those who manage stress through exercise, healthy diet, and relaxation techniques.

Preserving Health

The best way to maintain health is to preserve it by having a healthy lifestyle rather than addressing the health problems when the sickness is already there. People use the word wellness to describe the continuous state of enhanced well-being.

Steps that can help people attain wellness include:

  • eating a nutritious and balanced diet from as many natural sources possible
  • engaging in moderate to high-intensity exercise every week for at least 150 minutes
  • learning to manage stress effectively
  • screening for diseases which may present a risk
  • engaging in activities that provide purpose
  • connecting with or caring for other people
  • maintaining a positive outlook on life


So what is good health? People may have their own definition; but in general, it means having a healthy body as a result of good nutrition, regular physical activity, adequate rest, and having a healthy mental and emotional state.

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What Is the Best Sport for Your Body Type?

Your body type and shape are largely dependent on your genes. Body types can be classified into three main categories: ectomorph, mesomorph, and endomorph. If you are curious which sports are best for you, knowing your body type may become an important factor in making your decision. In this post, we will answer the question, “what is the best sport for your body type?”

Different Body Types


EctomorphEctomorphs have a slender and thin body, with little muscle or fat. Their face, chest, shoulders, and hips are narrow. They also usually have skinny arms and legs. Ectomorphs often have trouble gaining weight due to their fast metabolism. If you belong to this body type, you can eat lots of food without necessarily gaining weight. Additionally, it takes longer for people with an ectomorph body type to build muscles.

Because of their slim build, ectomorphs may be more susceptible to injury. That said, ectomorphs have an advantage over other body types — better thermoregulation (the ability to keep body temperature within certain boundaries, even if surrounding temperature is different).

Hence, people with an ectomorph body type are suited for endurance events, long-distance running, marathons, soccer, cycling, and triathlons. They can also do well in other endurance sports such as basketball, gymnastics, and tennis. It’s important to note that ectomorphs have the ability to gain strength. A home fitness program like FITin56, together with proper nutrition, may be able to help.


MesomorphMesomorphs, sometimes called “genetically gifted” people, typically have a natural build and ability for sports. Men with a mesomorph body shape have a classic V-shape body, with wide shoulders, narrow waist, and a muscular core. Meanwhile, women with a mesomorph body type usually have an hourglass figure and are often slim.

Their body shape and minimal body fat make mesomorphs a good candidate for any sport because they respond very well to cardio and resistance training. Also, their ability to gain/lose weight and build muscle quickly allows them to adapt to the requirements of a specific sport.

If you belong to this body type and are wondering what is the best sport for your body, well, mesomorphs can do well at many sports, including American football, rugby, bodybuilding, hockey, running (sprints), rowing, swimming, and more. To perform at their best, mesomorphs need cardio, strength, aerobic, and flexibility training.


EndomorphEndomorphs have a tendency to gain weight and keep it on. They have a pear-shaped body with some fat in the body, upper arms, and thighs. Their build is a little wider than ectomorphs and mesomorphs.

Endomorphs should watch what they eat more carefully. They also have to work a little harder to maintain ideal body weight. A home fitness program like FITin56 can help people with this body type to lose weight.

This body type isn’t usually suited for speed and agility. On the bright side, endomorphs are naturally strong-boned and build muscles more quickly. For this reason, endomorphs are ideal for sports that involve strength. The best sports for endomorphs include weightlifting, wresting, heavyweight boxing, shot put, discus, and hammer throwing.


After knowing what is the best sport for your body type, you now have a better understanding of the sports you’re suited to and may even discover some you never thought of trying. Choosing a sport that fits your body type won’t only develop you physically, but also make it easier for you to succeed.

Do you want to learn more about how to become fit and healthy? Sign up to FITin56!

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FITin56® is a revolutionary fitness program that helps anyone get fit in 56 days — and stay fit! Members get online access to workout videos, exercise videos, and a nutrition plan. Lose weight, tone, or build muscle — follow the plan that best meets your goals. Get fit and healthy in only 30 minutes per day!

FITin56® is a registered trademark of CREATIVE PRODUCTS, LLC.

Founded in 1989, CREATIVE PRODUCTS was built with the vision of providing hard to find, innovative, useful, and creative products to customers worldwide. We strive to bring our customers only the best products and services available.