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Extraordinary Potential of Watermelon!
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Watermelon is composed of 92% water, which makes it particularly effective in quenching thirst and provides exceptional refreshment. However, that's not its only strength – it's also rich in antioxidants, making it interesting for physically active individuals and athletes. What are the components of watermelon?
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Glutathione and lycopene – formidable defenders against free radicals
It is no secret that antioxidants are indispensable for maintaining good health. Their primary responsibility is to safeguard cells from the harmful impact of free radicals. The majority of antioxidants are ingested through fruits and vegetables containing substantial amounts of these substances. One such compound is lycopene, responsible for the intense red color of watermelons and tomatoes. Another crucial substance is glutathione, which is produced by our body and plays a pivotal role in the neutralization of free radicals.
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The effectiveness of lycopene
Numerous studies have indicated that a diet abundant in products containing high levels of lycopene, such as tomatoes and watermelons, can decrease the risk of developing prostate cancer by up to 34%. Furthermore, lycopene supplements can aid in the treatment of an existing condition. Research has also demonstrated that a high level of lycopene in the bodies of women who are at increased risk of developing cervical cancer can decrease the risk of the disease by up to five times. In addition, lycopene is extremely important for protecting the cardiovascular system and heart, as it dilates blood vessels, protects against stroke and heart attack, and inhibits cholesterol synthesis and lowers the level of its bad fraction. Moreover, lycopene delays the aging process, shields against sun radiation, and reduces the risk of osteoporosis. Another crucial component of watermelons is glutathione, which plays a significant role in combating free radicals and safeguarding the body against cancer, heart disease, digestive disorders, and neurological diseases. Glutathione is particularly vital in the diet of athletes and physically active individuals, as it enhances muscle glycogen reserves, accelerates fat burning, bolsters the immune system, alleviates fatigue, and lowers lactic acid levels.
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Citrulline for athletes and more
Watermelon contains another remarkable substance, L-citrulline, an amino acid that is a precursor to arginine. L-citrulline is particularly important for men and physically active individuals because it: – increases sexual arousal – through its ability to relax blood vessels and improve blood flow, it has a similar effect to Viagra; – contributes to the effect known as the muscle pump – this phenomenon occurs due to the expansion of the light area of blood vessels and results in an increase in muscle volume during physical activity; – improves muscle strength – by participating in the urea cycle, it neutralizes ammonia responsible for muscle fatigue; this means that after consuming watermelon, a more intense workout and faster muscle recovery are possible. Research shows that drinking two glasses of watermelon juice per day can improve endurance. Supplements containing citrulline are popular among athletes. No wonder, considering its positive effects. Unfortunately, few people realize that the best alternative is to eat watermelon, which contains up to 300 mg of this amino acid in 100 g!
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Further merits of watermelon consumption
One cannot overlook its other merits, such as: - low calorie content, meaning that 100 g of this fruit contains only 36 kcal; - presence of nutrients that improve metabolism; - diuretic action that supports kidney function; - abundance of vitamins and minerals. The only restriction in consumption is that people with diabetes should be cautious, as watermelon has a relatively high glycemic index that can quickly raise blood sugar levels. This popular summer fruit has many yet undiscovered merits and has not been adequately studied for its strongest aspect - its health benefits.
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Scientifically reviewed by a clinical dietitian
• 19.03.2026
Wojciech Wiśniewski
Diets Premium Expert
Diets Premium team expert. Specializes in nutrition plans, strength sports, and training plans.
USDA FoodData Central
EFSA
PubMed Clinical Guidelines
