If you’ve been having doubts about trying yellow watermelon, either because it’s an unusual color or because it seems genetically modified as a result of its bright flesh, then know it’s one of the tastiest and healthiest foods you can eat. Despite being yellow inside and not red as we’re used to, yellow watermelon is a source of good nutrition and provides numerous benefits for health.
Read on to find out what exactly is yellow watermelon good for and why you should eat some today.
1- Good for dehydration, tiredness and malaise
Yellow watermelon is high in water and eating it helps restore normal fluid levels and blood volume, as well as provides electrolytes such as potassium, magnesium and calcium for a tonic effect, thus making the bright-colored fruit good for dehydration and associated symptoms such as tiredness, fatigue, malaise, dizziness, lethargy, muscle weakness, brain fog and headaches.
2- Benefits for kidneys
With a water content of over 90%, yellow watermelon has diuretic properties, increasing urine output and supporting normal kidney function. If you experience abnormal urine colors such as dark yellow urine, eating a wedge of yellow watermelon can help with that.
3- Combats water retention and swelling
Yellow watermelon, and other watermelon colors, are over 90% water, a source of electrolytes such as potassium, magnesium and calcium, but essentially sodium-free. That makes the fruit a great food to eat for water retention, one that can help with symptoms such as swollen legs, ankles, feet, arms and hands and face puffiness.
4- Lowers high blood pressure numbers
Yellow watermelon flesh is a source of potassium and magnesium, two dietary minerals and electrolytes directly involved in regulating blood pressure. It is virtually sodium-free and does not contribute to raising blood pressure numbers either. Yellow watermelon is also a source of citrulline which raises levels or arginine for the production of nitric oxide which exerts vasodilating properties and actively lowers blood pressure.
Find out more about the benefits of citrulline for high blood pressure.
5- Benefits for high heart rate
Citrulline in yellow watermelon supports the production of nitric oxide which helps decrease contractility of the heart muscle and lowers heart rate. In addition to citrulline, yellow watermelon contains nutrients that your heart needs to function properly such as potassium, magnesium, calcium and B vitamins.
6- Good for high blood cholesterol, LDL and total cholesterol
Yellow watermelon is good to eat for healthier cholesterol numbers because it’s low in calories (only 50 kilocalories/100 g), low in fat and a good source of dietary fiber to reduce absorption of fat in the digestive tract.
7- Benefits for muscles: increased resistance and workout support
Citrulline in yellow watermelon has scientifically proven vasodilating properties and contributes to better blood flow to muscles, supporting muscle oxygenation and normal muscle function. By supporting normal muscle function during exercise and exerting anti-hypertensive benefits via its citrulline content, yellow watermelon further supports exercise performance and increases resistance to muscle fatigue.
8- Workout booster for exercise performance
Eating yellow watermelon before a workout hydrates the body and provides natural sugars and essential micronutrients with tonic, energizing properties. Citrulline in yellow watermelon flesh and the white part of the watermelon rind improves blood flow to muscles, supporting exercise performance and boosting exercise endurance, with the added benefit of delaying muscle fatigue. Find out more about the benefits of citrulline for muscles.
9- Good to eat for nausea and vomiting
A chilled slice of yellow watermelon is sweet, juicy and refreshing, an ideal food for when you’re experiencing nausea. It’s also easy to digest because it’s over 90% water, and a source of electrolytes and other tonic micronutrients that help restore blood pressure numbers and energy levels to normal values, great for anyone experiencing vomiting.
10- Benefits for eyesight: visual acuity, cataract and AMD
Yellow watermelon is high in pigmented xanthophyll antioxidants such as lutein and zeaxanthin which contribute to the physical health of the eye by getting absorbed in the retina of the eye where they exert vital photoprotective effects against radiation from sunlight. Getting enough of these yellow antioxidants is good for eyesight, specifically visual acuity, color vision and night vision.
11- Lower risks of eye disease
Lutein and zeaxanthin antioxidants in yellow watermelon, but also yellow carrots, yellow tomatoes and other yellow foods are scientifically proven to reduce risks of age related macular degeneration, AMD, and cataract.
12- Benefits for skin
Eating yellow watermelon contributes to a good level of hydration and combat dull skin and help restore brightness and radiance. Vitamins C and A in yellow watermelon boost production of collagen in the skin for fewer wrinkles and lines and better skin elasticity. Vitamin A from carotenoid antioxidants further helps with the production of new skin cells for skin cell renewal. Topical use also combats dull skin and helps with oily skin.
13- Antiaging benefits
Yellow watermelon is a source of antiaging benefits thanks to its good content of vitamin C which stimulates the production of collagen in the skin for improved skin elasticity and fewer wrinkles and fine lines. Vitamin C is known for its antioxidant and photoprotective effects, protecting skin cells from oxidative stress and subsequent sun damage causing premature aging.
Other pigmented and colorless antioxidants in the fruit help combat free radical damage to cells and repair existing cell damage. Vitamin C further exerts regenerative and reparative benefits for skin and contributes to wound healing.
14- Benefits for the immune system
Vitamin C, copper, manganese, iron and zinc in yellow watermelon contribute to the immune system function with anti-inflammatory, antibacterial, antiviral and antioxidant benefits. Vitamin C in particular lowers levels of inflammation markers in the body such as C-reactive protein and actively modulates the immune system response via its direct action on immune system cells.
By stimulating production of collagen, vitamin C contributes to tissue regeneration and advances wound healing for added benefits for immunity. Citrulline in yellow watermelon also has immunomodulating properties and supports the production of arginine which functions as a wound healing agent and an active part of the immune system response.
15- Good for weight loss
Low in calories and fat, yellow watermelon is a good food to eat for healthy weight loss. The best way to lose weight with yellow watermelon is to substitute a meal or dessert or an unhealthier, processed snack high in calories with a refreshing serving of the chilled fruit.
16- Benefits for gums and teeth
Yellow watermelon has a good vitamin C content. Vitamin C promotes healthy teeth and gums and combats gum bleeding, gum disease and associated tooth loss. Studies show vitamin C stimulates the production of collagen types 1 and 3, resulting in functional benefits related to the development and maintenance of bone tissue.
Just as important, it’s directly involved in ‘regulating gene transcription in bone’ related to the the maturation and normal function of osteoblasts, cells that produce new bone tissue and regenerate bones and teeth (study).
17- Good food for diabetics
If you have diabetes, you can eat yellow watermelon safely so long as you keep to reasonable amounts. Despite having a high glycemic index score of over 70, yellow watermelon has a low glycemic load score, meaning a serving has limited potential to raise blood sugar levels. At the same time, the fruit is great for combating low blood sugar (hypoglycemia) in diabetics, and non-diabetics, as well as provides benefits for high blood pressure in diabetes.
