Introduction

There has been a steady rise in the demand for healthier snacking and making choices beyond their appearance and taste to preferential consideration of their nutritional values. Health awareness and the dangers of unhealthy snacks range from increased incidence of non-communicable diseases such as diabetes, hypertension, and cancer. Compared to an energy-rich diet, a diet rich in natural antioxidants such as fruits is healthier and beneficial. It is becoming trendy for customers to accept foods and snacks from natural and nutrient-dense origins like vegetables and fruits. Citrullus lanatus popularly known as watermelon is a rich source of antioxidants, healthy nutrients, and phytochemicals that immensely benefit human health. It is a dense source of many vitamins including vitamins B, C, and E, iron, calcium, magnesium, and phosphorus. These components have health-benefiting effects such as antihypertensive, antioxidants, anti-inflammatory, and cell growth regulation, among many others. ¹

Global origins and cultivation of watermelon

According to the Food and Agriculture Organization of the United Nations (FAO), watermelon accounts for about 6.8% of the world's area allocated to vegetable crops. It is popular for its juicy, sweet, and fleshy components and is mostly eaten fresh. It is even more enjoyed in hot weather. It is significantly higher in lycopene compared to tomatoes. Lycopene is essential in the protection against cancer and many cardiovascular diseases.²

Watermelon’s known origin is from central Africa where it is consumed as a staple food crop rich as a source of water and nutrients for both humans and animals. For a very long time, more than four thousand years, it was widely cultivated in the Middle East and many parts of Africa. Furthermore, it became popular in China, especially around 900 AD, and eventually became globally popular in the 1500s. The highest producer of watermelon today is China, it accounts for well over 60% of the total world production. Other popular producers are Turkey, Iran, Korea, Mexico, Egypt, and the United States.²

The watermelon crop is tolerant to drought and is popular in areas where there is a need for water-containing foods with minimal glycoside content. There are about fifty known species of watermelon across the world, however, there are five popular categories- the Ice-Box, All Sweet, Seedless, Yellow Fresh, and Crimson. Watermelons are packed with nutritious benefits. They are eaten in natural forms and as extracts from processing. Watermelon processing provides oils from seed extracts and roasted seeds among many others. The watermelon seeds contain carbohydrates, protein, fibre, fat, ash, calcium, iron, and phosphorus. It also contains essential amino acids like Valine, Leucine, Tryptophan, and Isoleucine.³

Functions and benefits of vitamin C supplementation

Many biological functions are aided by vitamin C and studies have shown that it is used in the treatment of many diseases, including common colds and some cancers. There is still a lot of controversy on the specific roles of vitamin C in human health and well-being, therefore, there is insufficient knowledge on an agreed quantity needed for optimum well-being. However, vitamin C as low as 10mg per day is sufficient to prevent the manifestation of scurvy- a manifestation of vitamin C deficiency that can be life-threatening if left unmanaged. More recently, there has been a review of required daily requirements for both men and women based on biochemical studies (90mg for men and 60-75mg for women respectively). Some other studies advocate for higher (200mg). Many epidemiological studies have confirmed the positive association between vitamin status and the state of health.⁴

Vitamin C is also well known for its antioxidant properties when consumed as a dietary supplement, it protects cells and their structures from the dangerous impacts of free radicals which is associated with the pathology of many non-communicable diseases. Free radicals are continuously produced as a by-product of many enzymatic and non-enzymatic processes including respiratory, phagocytotic, and cytochrome p450 processes, to name a few. Vitamin C removes free radicals from the system by direct action on peroxyl radicals, or by enhancement of vitamin E's antioxidant effects. It prevents DNA damage by keeping the protein responsible for DNA damage safe and reducing the reactive oxygen species that cause oxidative stress when in high concentration.⁵

Nutritional profile of watermelon

There is a high content of vitamin C in watermelons. Vitamin C is essential for the fortification of the immune system. This is done by maintaining the oxidation-reduction reactions, and integrity of cells, protecting them from the very reactive oxygen species that damage the cells and DNA. The integrity of the skin against the invasion of microbes is also protected through the wound-healing capacity of vitamin C, this is because it is essential for the formation of new connective tissues and collagen.⁶

The nutrient and mineral-rich watermelon is a component for many body functions such as cell structure maintenance, cell regulation, and cell differentiation processes. They act as co-factors for many enzymatic functions in the cells. Deficiency of ascorbate (vitamin C) may cause a consequential cell death. Vitamin C is an immune-supporting vitamin and is essential for human dietary consumption. The ascorbic acid concentration is said to be more prominent in the peel than in its pulp. Water-soluble vitamin C enriches watermelon in nutritive and medicinal value. Additionally, it can reduce serum alanine amino-transferase and the potential negative health effects. About 3.72mg of vitamin C is contained in 100mls of watermelon. However, there may be variation in this concentration depending on environmental factors and cultivation methods.⁷

Patients with cancer benefit immensely from natural vitamin C due to their proneness to vitamin C deficiency from high exposure to oxidative stress which may expose them to fatigue and other conditions due to lack of vitamin C.⁷

FAQs

Is watermelon healthy for us?

Watermelon is 92% water, making it a hydrating summer treat. It's packed with vitamins, is low in calories, and its rind is also edible. 

Is watermelon good for diabetics?

Watermelon’s Glycemic Index (GI) is high but  Glycemic Load (GL) is low due to its water content. Diabetics can consume it in moderation, monitoring their blood sugar levels to see how it affects them individually.

Is watermelon a natural viagra?

Watermelon is referred to as a “natural Viagra” due to its citrulline content, which may help with blood flow, there is no scientific evidence to support this claim for erectile function.

Summary

There is a growing focus on healthier snacking, watermelon has gained popularity due to its rich antioxidant content and nutritional benefits. It originated from central Africa but is now cultivated globally. It is known for its high lycopene content which contributes to its antioxidant properties and vitamin C component. The abundant vitamin C fortifies the immune system, protects against oxidative stress, and promotes wound healing. Many studies have shown that natural sources of vitamin C like watermelon may provide significant health benefits, especially for individuals with compromised patients like cancer patients. With approximately 3.72mg of vitamin C in 100ml of watermelon, its consumption may help combat oxidative stress-related fatigue and other health conditions.