Originating in West Africa, watermelons are one of the most wholesome fruits. They’re loaded with nutrients in their pulp and skin with 92% water, which makes them a wonderful snack during the hot summer months. A lesser-known fact about these fruits is that they are a diverse species. They belong to the Cucurbitaceae family, better known as the gourd family, which includes pumpkins, cucumbers, and squash. While the red-fleshed watermelon is the most popular variety, there also exists a type with yellow flesh. Just like its red cousin, the yellow watermelon is a summer fruit, has the best yield during the months of May and June, and thrives in hot and humid environments.
One cup of yellow watermelon can serve as a delicious source of several B vitamins, iron, magnesium, phosphorous, and vitamins A and C. So, including yellow watermelons in your diet can help you enjoy an array of health benefits like the following.
1. Boosts Eye Health
The high vitamin A and carotenoid content of yellow watermelon makes it great for eye health, decreasing the risk of various eye diseases.1 Consuming this fruit regularly also keeps you supplied with vitamin C, an important nutrient for slowing down the occurrence of cataracts.2
2. Promotes Healthy Digestion
Eating yellow watermelon cools the stomach thanks to its high water content. Not just that, the fruit also provides the fiber required to maintain healthy digestion and prevent ulcers of the gastrointestinal tract.3
3. Aids In Weight Management
Yellow watermelon has compounds that have a suppressing effect on adipose cells, which specialize in storing energy as fat.4 In addition to this, the high water and fiber content of the fruit ensure that you feel full without having to consume too many calories. So, yellow watermelon is a great food to include in your diet if you want to keep your weight in check.
4. Enhances Immune Function
Vitamin B6 found in yellow watermelons enhances the production of antibodies, which are responsible for fighting disease-causing microbes. This vitamin also helps in breaking down proteins so that they can be better absorbed by the body. Yellow watermelon is also a good source of vitamin C, which protects the body from harmful free radicals and hence infections.5
5. Improves Heart Health
The white part of the flesh of yellow watermelon, as well as its green skin, is rich in citrulline, an amino acid.6 Regular intake of citrulline maintains blood pressure levels and improves circulation, contributing toward good heart health.7
6. Promotes Healthy Kidney Function
Yellow watermelon keeps you hydrated by meeting up to 30% of your fluid requirements, preventing the likelihood of kidney stones. It also contains potassium, a key mineral required for maintaining healthy kidneys.8
7. Helps Prevent Cancer
Carotenoids, the pigments that give the yellow watermelon its distinct yellow color, are also effective cancer-fighting compounds. Research suggests that cancer risk is likely to be lower among those who consume green and yellow fruits and vegetables, yellow watermelon included. Also, natural carotenoids in fruits like yellow watermelons may even work well as cancer preventive agents.9
8. Relieves Muscle Soreness And Fatigue
The presence of citrulline in yellow watermelon is what makes it a great go-to food for relief from muscle soreness. Citrulline aids in better blood circulation, which is necessary for relieving post-exercise muscle fatigue. This is why watermelon juice is considered an ideal health drink for athletes.10
Cautionary Note
Adding yellow watermelon to fruit salads and smoothies provides you with the nutrition you need. However, eating this fruit in excess may be harmful. People inclined toward rapid weight loss may end up relying only on yellow watermelon because of its high fluid content, which can lead to deficiencies of other nutrients and a loss of muscle. Not just that, eating the fruit in excess can also lead to an increase in potassium in the body, causing irregular heartbeat and a reduction in muscle control.11 The fruit also has a high sugar content, so diabetics should exercise caution when they consume it. Eat yellow watermelon in combination with other nutritional foods to ensure that you live healthily and steer clear of possible side effects.
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