Citrullus Vulgaris (Watermelon): Benefits, Uses, Side Effects, Interactions
In-depth research reveals Watermelon or Citrullus vulgaris offers powerful health benefits.
Fact Checked
Citrullus vulgaris or watermelon as it is commonly known is a nutrient-dense fruit species native to northeastern Africa with over 5,000 years of documented medicinal use.
The fruit contains 92% water and significant levels of lycopene, vitamins A, C, and B6, potassium, and magnesium. Its primary benefits include improved hydration, enhanced muscle recovery, antioxidant protection, and support for skin health through collagen production.
While generally safe, caution is warranted for individuals on blood pressure medications or those with kidney conditions.
What is Citrullus vulgaris?
Watermelon, scientifically known as Citrullus vulgaris, is a member of the gourd family and is native to northeastern Africa.
Sweet and refreshing, this fruit has been cultivated for over 5,000 years, with evidence of its early use found in ancient Egyptian tombs.
The fruit was initially grown for its high water content, providing a crucial source of hydration and nutrition in dry regions.
Throughout history, various civilizations, including the Greeks and Romans, recognized the medicinal properties of watermelons, using them to treat conditions such as heatstroke.
Domestication of sweet varieties likely occurred around 2000 years ago, significantly enhancing its consumption and cultivation.
The fruit was introduced to the Iberian Peninsula by the Moors and later spread throughout southern Europe by the 17th century, leading to its worldwide cultivation.
Over centuries, selective breeding has transformed the original bitter, yellowish-white flesh of watermelons into the sweet, red-fleshed varieties we enjoy today.
With over 1,200 varieties cultivated across 96 countries, watermelon has become a staple in diets globally. The fruit’s adaptability and cultural significance have made it a beloved and essential crop around the globe.
Citrullus vulgaris vs Citrullus lanatus
Citrullus vulgaris and Citrullus lanatus are scientific names associated with watermelon plants, but they are used in different ways. Let’s break down the details:
Summary Table
| Feature | Citrullus vulgaris | Citrullus lanatus |
|---|---|---|
| Status | Older or less common synonym | Accepted scientific name |
| Meaning | “Common watermelon” | “Woolly watermelon” |
| Usage | Rarely used in modern taxonomy | Widely used for cultivated watermelons |
| Fruit Characteristics | Smaller, less sweet, sometimes bitter | Large, sweet, juicy flesh |
| Growing Conditions | Warm climates, well-drained soil | Same as C. vulgaris |
| Nutritional Value | General watermelon benefits | High in water and vitamins A and C |
In short, while the two names are related, Citrullus lanatus is the scientifically accurate name for watermelon, both wild and cultivated. Citrullus vulgaris is mostly a historical term.
Citrullus Vulgaris (Watermelon) uses and health benefits?
Citrullus vulgaris offers a range of health benefits due to its rich nutritional profile.
It is an excellent source of hydration, containing 92% water, which aids in digestion and supports overall health.
Additionally, watermelon is rich in vitamins A, C, and B6, which contribute to immune function, skin health, and the nervous system’s proper functioning.
High in potassium, it also plays a crucial role in muscle function and blood pressure regulation.
Moreover, watermelon contains significant amounts of lycopene, an antioxidant linked to heart health and cancer risk reduction.
While watermelon is mostly eaten for its nutrients rather than for medicine, studies have looked into its healing properties. In animal studies, a watermelon extract was used at a dose of 55mg/kg/day, but there is no standard dose for humans yet.
Different parts of the fruit offer various benefits: the flesh has vitamin C and lycopene, the rind contains citrulline, and the seeds have antioxidants. Traditional medicine uses many parts of the plant, including the leaves and fruits.
The presence of flavonoids and other compounds adds to its medicinal value, but more research is needed to find the best doses for specific uses.
1. Hydration Booster
Watermelon is a great natural way to stay hydrated and healthy because it is made up of about 90% water. Eating watermelon helps prevent dehydration, which can affect how well you perform physically and mentally. It replenishes the fluids your body loses when you sweat, helping you maintain the right hydration levels.
Watermelon also contains important minerals like potassium that help balance the fluids in your body. Having enough potassium keeps the right amount of fluids inside and outside your cells, preventing dehydration.
The fiber in watermelon also helps keep you hydrated. Fiber soaks up water in your digestive system, making it easier to go to the bathroom regularly and avoid constipation.
The combination of water and fiber in watermelon supports both hydration and digestive health.
2. Nutrient Rich
This hydrating fruit is refreshing and full of important nutrients. Watermelon is packed with vitamin A and vitamin C, which are good for your immune system and skin.
Just for the record, research shows that one cup provides 25% of daily vitamin A needs.
It also has minerals like potassium, magnesium, and phosphorus that help keep your body working properly, including your bones and cells.
Even the seeds are good for you, with protein, healthy fats, and fiber.
Watermelon is also full of antioxidants, especially lycopene, which is good for your heart and can help prevent long-term diseases.
Lycopene content is notably high in watermelon, providing significant antioxidant properties. Other nutrients in watermelon, like beta-carotene, also help keep you healthy.
Another good thing about watermelon is that it has citrulline, which turns into arginine, an amino acid that helps blood vessels relax. This can help with blood pressure and make your heart work better.
It is also believed to help men with impotence due to its blood vessel relaxing abilities.
Additionally, watermelon’s high vitamin C content contributes to collagen production, promoting skin elasticity and firmness. Rich in antioxidants, watermelon helps combat oxidative stress, protecting your cells from damage.
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3. Skin Health
Watermelon extract, offers several benefits for your skin as well. Being 96% water, it’s great for keeping your skin hydrated and helping it retain moisture.
It also contains vitamin C, which aids in collagen production to keep your skin elastic, and lycopene, which provides protection against skin damage with its antioxidant properties. Those with blemish-prone skin can benefit from its amino acid content.
This extract is particularly effective in protecting your skin from UV damage, with studies showing it can increase protection by 25%. It fights off skin-damaging elements and helps your skin renew itself, which can reduce the appearance of fine lines.
The oil from watermelon seeds is light and doesn’t clog pores, making it suitable for all skin types, including oily skin. The presence of linoleic acid helps control sebum production and prevent breakouts.
Additionally, watermelon extract helps to gently remove dead skin cells due to its natural malic acid content, and it soothes and calms irritated skin thanks to the anti-inflammatory benefits of phytosterols found in the seed oil.
These qualities, along with its ability to support the skin’s natural barrier, make watermelon extract a valuable ingredient in skin care products.
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4. Digestive Aid
Beyond its skin benefits, watermelon also helps with digestion in several ways. The seeds can calm stomach spasms and prevent diarrhea, as shown in studies.
Traditional healers in Pakistan, India, and Sudan have long used watermelon seeds to treat digestive problems.
The high fiber in the seeds, especially from pectin, supports healthy digestion by controlling sugar absorption and promoting good gut bacteria.
Other natural compounds in watermelon protect the liver and reduce inflammation in the digestive system. Healthy fats like linoleic and oleic acid also support intestinal health.
TIP: If you are experiencing digestive problems, you might want to check our article one the Top 10 Hard to Digest Vegetables.
5. Weight Management
Watermelon is a great help for managing weight because of what it’s made of and how it works in the body. It’s mostly water (about 96%) and doesn’t have a lot of calories, which helps control weight by making you feel full and keeping blood sugar levels steady after eating.
A study from 2019 showed that people who ate watermelon lost weight and had a lower BMI than people who ate cookies.
Even though watermelon can help with weight loss, it shouldn’t be the only thing you do. It’s part of a healthy diet that includes many different kinds of nutrients. It’s especially good for people with metabolic syndrome, but to keep weight off, you need to eat a balanced diet.
6. Heart Health
Studies have shown that watermelon is good for heart health due to its natural compounds. The fruit contains lycopene, a powerful antioxidant and anti-inflammatory that helps protect against damage from high-cholesterol diets and reduces risk factors for heart disease.
Watermelon also contains amino acids L-citrulline and L-arginine, which help regulate blood pressure by promoting nitric oxide production. This leads to better blood vessel function and lower blood pressure, especially in overweight individuals and postmenopausal women.
The fruit’s phytosterols may also help manage LDL cholesterol levels, further protecting heart health. The combination of nutrients in watermelon, including vitamin C, magnesium, and potassium, work together to support heart health.
7. Kidney Support
Studies have shown that watermelon plays a big role in keeping kidneys healthy in various ways. It helps stop the growth of certain types of crystals that can lead to kidney stones.
The high amount of water in watermelon and its natural substances help keep the urine’s acid levels balanced, which is important for avoiding problems in the urinary system.
Watermelon contains a lot of an amino acid called L-citrulline, which protects against damage from oxidation and helps the kidneys work properly.
Traditional medicine has used watermelon to treat different kidney issues, and modern science agrees. Watermelon helps the body get rid of water, which could be useful in treating conditions involving kidney stones.
The natural chemicals in watermelon, like lycopene, protect the kidneys from damage caused by oxidation. These compounds work together to reduce swelling and keep the kidneys healthy overall.
People who are at risk for kidney disease might benefit from adding watermelon to their diet to prevent problems, but more research is needed to fully understand how watermelon can be used in medical treatments.
8. Muscle Recovery
Studies have shown that L-citrulline, an amino acid found in watermelon, can significantly improve muscle recovery and athletic performance.
Research suggests that taking citrulline malate can reduce muscle soreness after exercise by up to 52.8%, while also improving muscle protein synthesis and speeding up the removal of lactic acid.
The compound works in several ways to achieve these benefits. It increases the production of nitric oxide, which helps to widen blood vessels and improve blood flow during intense exercise.
Citrulline also helps to clear ammonia buildup, which can cause fatigue. This process improves energy production and the efficiency of muscle contractions.
Clinical studies have shown these benefits across different types of exercise. In resistance-trained individuals, taking 8-12 grams of citrulline malate before a workout led to increased repetitions before fatigue set in.
Endurance athletes who consumed watermelon juice, which is rich in citrulline, showed improved cycling performance and reduced recovery heart rates.
These effects have been seen in both anaerobic and aerobic exercise, but more research is needed to fully understand the impact on aerobic performance.
9. Blood Pressure Regulation
Strong evidence shows that watermelon plays a big role in controlling blood pressure due to its natural substances and ability to widen blood vessels.
Many studies have shown that eating watermelon can help lower both the top and bottom numbers of blood pressure readings.
One important study found that drinking 500 mL of watermelon juice significantly lowered the top blood pressure number in healthy young adults.
Another study with people who had slightly high blood pressure showed that eating watermelon or melon helped lower both the top and bottom blood pressure numbers.
Combining the results of many studies confirmed that watermelon is effective in lowering blood pressure.
These findings suggest that adding watermelon to your diet can be a natural way to help control blood pressure.
The research shows that watermelon can be a useful, non-drug option for supporting heart health, especially for people looking for natural ways to manage blood pressure.
This makes watermelon a promising part of the diet for those seeking natural health management strategies.
10. Antioxidant Properties
Watermelon (Citrullus vulgaris) is rich in strong antioxidant substances that help fight free radicals in various ways. It effectively neutralizes DPPH radicals and hydrogen peroxide, binds to metal ions like iron that cause oxidative stress, and prevents the oxidation of fats by interacting with free radicals directly.
Watermelon contains high levels of lycopene and β-carotene, along with vitamins A and C, flavonoids, and limonoids. These compounds work together to protect against oxidative stress and various diseases.
It also has beneficial plant chemicals like cis-3-hexenal and trans-2-nonenal that boost its antioxidant power.
Studies show that these antioxidants provide many health benefits, such as reducing cancer risk, protecting the heart and blood vessels, and fighting inflammation.
Watermelon also helps shield sperm DNA from free radical damage and supports reproductive health by stabilizing the blood-testis barrier.
Furthermore, it protects brain cells and promotes bone health, highlighting its importance in preventive medicine.
Citrullus Vulgaris Side Effects
Are there any side effects of eating too much Watermelon?
Eating watermelon is usually healthy, but having too much can lead to some side effects. Here are some important points to consider:
- High Sugar Content: Watermelon contains natural sugars. If you eat a lot, you might consume too much sugar. This can lead to a quick spike in your blood sugar levels, which is not good for people with diabetes. Think of it like eating too many candies at once; it can make you feel energetic for a short time, but then you might feel tired or sick.
- Digestive Issues: Watermelon is mostly water, which is great for hydration. However, eating too much can cause stomach problems. You might feel bloated or have gas. This is similar to drinking too much soda; it can make your stomach feel uncomfortable.
- Frequent Urination: Because watermelon has a lot of water, eating a lot can make you need to go to the bathroom more often. This is like drinking a lot of water or juice; your body needs to get rid of the extra liquid.
- Nutrient Imbalance: If you eat too much watermelon, you might not eat enough of other foods. This can lead to missing out on important nutrients your body needs, like proteins and fats. It’s like only eating bread and not having any meat or vegetables; your body won’t get everything it needs to stay healthy.
- Allergic Reactions: Some people might be allergic to watermelon. If you notice itching, swelling, or trouble breathing after eating it, you should stop eating it and see a doctor. This is similar to how some people are allergic to peanuts or shellfish.
Can watermelon consumption interact with other medications or supplements?
Interactions between watermelon and medications can be risky. Be careful if you take medicines for high blood pressure, nitrates, or drugs for erectile dysfunction. Mixing these with watermelon might cause your blood pressure to drop too low.
Watch out for combining watermelon with herbal supplements like ginkgo, ginseng, or hawthorn. The compound citrulline in watermelon can impact your heart and blood flow.
Be extra cautious if you’re on heart medicines, though there’s no direct evidence it interacts with drugs like digoxin.
Stop eating watermelon at least two weeks before surgery because it can affect blood pressure.
Pregnant or breastfeeding? Be cautious – there’s not enough research on its safety for you.
Keep an eye on your blood pressure if you eat watermelon, especially if you’re on medications for high blood pressure or heart conditions.
How can Watermelon be consumed?
Watermelon can be enjoyed in many ways, each offering its own health benefits.
You can:
- Eat it fresh in slices,
- Add it to fruit salads,
- Turn it into a refreshing juice.
- The rind can be cooked and eaten,
- The seeds can be roasted or ground into flour for a nutty taste.
- In Cyprus, they take the rind and turn it into a dessert called “spoon sweet,” and I must admit, it’s absolutely delicious.
For drinks, watermelon juice can be mixed with other fruit juices or made into wine.
Final Take
Watermelon is a healthy fruit that offers many benefits due to its rich content of nutrients such as lycopene, citrulline, and essential vitamins.
These nutrients are beneficial for maintaining a healthy heart, reducing inflammation, and promoting digestive health.
Research has shown that eating watermelon can help with muscle recovery after exercising and may also have positive effects on male fertility by aiding in sperm production.
Its high water content and nutritional value make it a great option for those looking to stay hydrated and maintain a healthy weight naturally.
However, it’s important to note that while watermelon is generally safe for consumption, individuals with specific health conditions, particularly those related to kidney function, or those on certain medications should be cautious.
The benefits are best achieved when watermelon is consumed in moderation as part of a balanced diet.
For those with existing health issues or those on prescription medications, it’s advisable to consult with a healthcare provider to ensure the best health outcomes.
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