Watermelon

So you're taking quite a few supplements these days. Many are supplementing with L-Arginine and L-Citrulline. There's an opportunity to take one of those (or both, maybe even more) off your list of pills. Watermelon in just about any form, will do the trick. This fruit is packed with nutrients that too often go unnoticed. Regardless of what nutritional plan you're committed to, it never hurts to have a refreshing slice of watermelon! So let's talk benefits of watermelon...

Although it's packed with vitamins and minerals (more than most multivitamins), Citrulline and Lycopene content will be our focus here, as that's where the greatest benefits come from. A good amount is found in the rind itself, so be sure to cut down to the green part of the melon wedge you just sliced off.

L-Citrulline: 1 cup of watermelon contains about 300 mg of Citrulline, and only 45 calories. Citrulline is an amino acid that converts to arginine. In fact, it will double plasma arginine. What this means to you is higher nitric oxide levels, increased vessel circumference, better blood flow, better nutrient delivery and lower blood pressure. Watermelon in fact, has been referred to as the Viagra fruit, because it most certainly will help with erectile functionality by increasing cGMP. This is the purpose of PDE5 inhibitors like Viagra and Cialis. Plenty more in the studies below.

Lycopene: This is where the redness of this melon comes from. It's a carotene that is found in red colored fruits and veggies such as tomatoes and red peppers. But that's not it's sole purpose. Lycopene is a great antioxidant. It's also been studied and shown to be a prostate cancer-fighter. It also lower cholesterol and has a positive effect on systolic blood pressure. A great all around product for your overall cardiovascular health. Coupled with Citrulline, we're looking at a brilliant combo to keep us healthy in many areas. Some evidence even shows to prevent heart attacks and diabetes.

A few studies...


Watermelon Juice: Potential Functional Drink for Sore Muscle Relief in Athletes.

L-Citrulline is an excellent candidate to reduce muscle soreness, and watermelon is a fruit rich in this amino acid. This study investigated the potential of watermelon juice as a functional drink for athletes. An in vitro study of intestinal absorption of l-citrulline in Caco-2 cells was performed using unpasteurized (NW), pasteurized (80 °C for 40 s) watermelon juice (PW) and, as control, a standard of l-citrulline. l-citrulline bioavailability was greater when it was contained in a matrix of watermelon and when no heat treatment was applied. In the in vivo experiment (maximum effort test in a cycloergometer), seven athletes were supplied with 500 mL of natural watermelon juice (1.17 g of l-citrulline), enriched watermelon juice (4.83 g of l-citrulline plus 1.17 g from watermelon), and placebo. Both watermelon juices helped to reduce the recovery heart rate and muscle soreness after 24 h.

^ PMID: 23862566


Watermelon extract supplementation reduces ankle blood pressure and carotid augmentation index in obese adults with prehypertension or hypertension.

BACKGROUND: Ankle-brachial index (ABI) and ankle blood pressure (BP) are associated with increased carotid wave reflection (augmentation index, AIx). Oral L-citrulline and L-arginine from synthetic or watermelon sources have reduced brachial BP, aortic BP, and aortic AIx. A directly measured carotid AIx (cAIx) rather than aortic AIx has been proposed as a better measurement of central AIx. We evaluated the effects of watermelon extract on ankle BP and cAIx in individuals with normal ABI and prehypertension or stage 1 hypertension.

CONCLUSIONS: This study shows that watermelon extract supplementation reduces ankle BP, brachial BP, and carotid wave reflection in obese middle-aged adults with prehypertension or stage 1 hypertension and normal ABI, which may reflect improved arterial function.

^ PMID: 22402472


Effects of watermelon supplementation on aortic blood pressure and wave reflection in individuals with prehypertension: a pilot study.

BACKGROUND: Oral L-citrulline is efficiently converted to L-arginine, the precursor for endothelial nitric oxide (NO) synthesis. Oral L-arginine supplementation reduces brachial blood pressure (BP). We evaluated the effects of watermelon supplementation on aortic BP and arterial function in individuals with prehypertension.

CONCLUSIONS: This pilot study shows that watermelon supplementation improves aortic hemodynamics through a decrease in the amplitude of the reflected wave in individuals with prehypertension.

^ PMID: 20616787



So go out and get yourself some watermelon fruit, juice, extract or whatever form you prefer and enjoy the refreshingness and health benefits as well!

Have a powerful day,

~ Austinite