Promoting Eye Health With Watermelon

Importance of eye health

‘The eye is the jewel of the body’, a quote by Henry David Thoreau, underscores the pivotal role of the eyes in sensing the world around us. Most activities, whether at work or play, require clear vision. Thus, it is crucial to maintain good eye health, as neglecting it can cause eye diseases or vision loss.

Poor eye health can signal a plethora of health problems such as hypertension, heart disease, diabetic retinopathy, brain tumour, skin cancer, glaucoma, macular degeneration and leukaemia. Thus, a healthy diet comprising fruits and vegetables that are rich in vitamins A and C, zinc; omega-3 fatty acids, lutein and zeaxanthin, along with an active lifestyle are recommended to prevent eye diseases such as cataracts, age-related macular disease (AMD), glaucoma and diabetic retinopathy.

Role of watermelon in aiding eye health

Watermelon is a juicy and naturally sweet summer fruit packed with vitamins, minerals, and antioxidants that nourish the eyes and promote clear vision. The nutrients present in watermelon help maintain optimal eye health by reducing the risk of AMD, cataracts, and night blindness. This article explores the benefits of watermelon in promoting eye health and why and how it should be an indelible addition to your diet.

Nutritional components in watermelon benefitting eye health:Vitamin A

Vitamin A is crucial for healthy eyes. It nourishes the cornea and ensures lubrication of the eye by producing moisture. Vitamin A also lowers the risk of cataracts and macular degeneration in the later stages of life. Vitamin A deficiency can hamper night vision and cause severe dryness of the eyes, leading to eye infections and loss of vision.¹

Watermelon is high in Vitamin A, with one cup of watermelon providing nearly 25% of the recommended daily intake. One hundred grams of watermelon contains 569 IU of vitamin A, according to the U.S. Department of Agriculture.² Watermelon is also rich in pro-vitamin A carotenoids, such as beta-carotene and cryptoxanthin, which get converted to vitamin A during digestion.³

Flavonoids

Lutein and zeaxanthin are flavonoids concentrated in the eye's macular region. They are crucial for preventing damage to the retina from the sun’s ultraviolet rays and high-energy visible light. Prolonged exposure to these rays can increase your risk of developing macular degeneration.⁴

Watermelon is rich in these flavonoids, which possess anti-oxidant properties. Research suggests that lutein and zeaxanthin may also reduce the risk of cataracts in the later stages of life.⁵ For maintaining good eye health, the daily intake should be approximately 6–10 mg.⁴

Lycopene

Lycopene is an antioxidant known to decrease the risk of cataracts and AMD.⁶ Watermelon is a rich source of lycopene, with 100 g of watermelon comprising 4530 micrograms. The red flesh colour of watermelon is attributed to lycopene, and the lycopene content is 40% higher than that of tomatoes.⁷ Lycopene was shown to have a protective effect against early AMD and exudative AMD, with a more profound effect observed in exudative AMD.⁸

Vitamin C

Vitamin C is an antioxidant that protects the eyes against damage from free radicals. Watermelon is rich in vitamin C, thereby impeding the premature ageing process and reducing the risk of cataracts and AMD.⁴

High water content and potassium

Watermelon contains >90% water, providing hydration benefits to the eyes and reducing the risk of dry eyes or irritation. Watermelon also contains high potassium levels, thereby keeping the eye pressure under control.⁹

Eye conditions alleviated via watermelon consumption

AMD

AMD involves degeneration or thinning of the macula, thereby contributing to a gradual loss of central vision. The finer details of objects are unclear; however, the side vision is normal.¹⁰ Consumption of foods such as watermelon that are rich in vitamin C, lutein and zeaxanthin has been shown to delay the progression of AMD.¹¹

Cataracts

A cataract is when the eye's natural lens, which is usually clear, becomes cloudy. Thus, when you have cataracts, things may appear dull, blurry or distorted. Cataracts occur with advancing age as the proteins present in the eye's lens break down, causing the lens to become cloudy.¹² Watermelons are rich in the antioxidant lycopene, which can prevent or delay the occurrence of cataracts.⁶

Dry eye disease

Dry eye is a condition when fewer tears are produced or the tears rapidly evaporate, causing itchy and burning eyes.¹³ Watermelon, with its high water content, can retain the moisture of the eyes and provide relief from dry eye symptoms.⁹

How can you incorporate watermelon for an eye-healthy diet?

Ways to enjoy watermelon as a snack

• Prepare a watermelon smoothie by blending freshly diced watermelon with ice and a dash of lemon
• Mix chunks of watermelon with cucumber, mint leaves and feta cheese for a delicious salad
• Make a delicious and colourful salsa containing watermelon, cilantro, lemon juice, jalapeño peppers and red onions. You can either have it with tortilla chips or use it as a topping over grilled chicken or fish
• You can make colourful fruit skewers by using different fruits such as strawberries, pineapple and grapes along with watermelon for an eye-healthy snack¹⁴

Watermelon-based recipes that promote eye health

• Watermelon gazpacho is a cold revitalising soup made from a blend of watermelon, cucumbers, bell peppers, tomatoes, and herbs
• A grilled watermelon steak involves the caramelisation of thick slices of watermelon by brushing them with olive oil on a grill
• A fruit pizza can be prepared by using a watermelon slice as the base, spreading cream cheese and topping it with various fruits, nuts and seeds
• Enjoy a delicious summer treat with ice pops by blending watermelon with honey, pouring them into a mould and freezing them
• To quench the summer heat, you can replace the ice cream with a refreshing watermelon sorbet by pureeing the watermelon pieces and freezing them¹⁴

Lifestyle factors to support eye health along with watermelon intake

Regular eye exams

You must schedule an annual eye exam to ensure clear vision and healthy eyes. Several eye conditions do not exhibit symptoms, and examination of the blood vessels in the retina indicates how the blood vessels in other parts of the body are functioning.¹⁵

Adequate hydration

Drinking adequate amounts of water helps remove toxins from the body, promotes adequate tear production, maintains intraocular pressure and provides nourishment to the eyes, thereby reducing the risk of eye diseases and aiding overall eye health.¹⁶

Healthy diet

Eating a balanced diet low in fat and rich in fruits and vegetables can boost eye health. Watermelon is rich in vitamins A and C, lutein, zeaxanthin and lycopene, which provide the required nourishment to the eyes. In addition to consuming watermelon, you should include green leafy vegetables (lutein- and zeaxanthin-rich for macula protection); fish (omega-3 fatty acids for tear production); citrus fruits (oranges and lemons rich in the anti-oxidant vitamin C, delay the progression of AMD and cataracts) and vitamin A-rich foods (carrots and sweet potatoes, prevent dry eye disease by providing moisture to the eyes).¹⁷

When should the consumption of watermelon be avoided?

• If you are prone to migraine headaches, you must avoid watermelon as it contains tyramine, which can cause migraines
• If you are diabetic, you must consume watermelon in moderation owing to its high fructose content (30%–50% of the total sugars)
• Watermelon is a high-FODMAP food. Its sugars may be difficult to digest for people with irritable bowel syndrome

In such cases, consider replacing watermelon with other foods that are rich in nutrients necessary for eye health.¹⁸

FAQs

Why should watermelon not be consumed with other fruits?

When watermelon is mixed with other fruits, it is not properly digested owing to variations in digestion times, thereby causing abdominal discomfort. Thus, watermelon should be consumed with other melon types, such as cantaloupe or muskmelons, as they have high water content and are rapidly digested.

When should watermelons be consumed?

Watermelon should be eaten during the day, either during breakfast or as an in-between-meal snack. It should be avoided during the night as it can cause abdominal discomfort, and the high sugar content may also cause weight gain.

Summary

The eyes are an important part of the body and a sense organ that provides us with a unique experience to explore our environment. We must take proper care to avoid eye infections, eye diseases, and in the worst case, vision loss. Watermelon is a nutritional powerhouse rich in vitamins A and C, anti-oxidant lycopene and flavonoids, along with its high water content, which contributes to overall eye health and delays the progression of age-related eye diseases.

Thus, keep an eye on this wonderful fruit and include it as a part of your daily diet to nourish the eyes. You can either consume it as such or include it in salads, smoothies, sorbets or even slightly grill it. For a holistic eye care approach, you must eat a balanced diet, go for an annual eye exam to detect asymptomatic eye diseases in the early stages and keep yourself hydrated to maintain the required moisture in the eyes.