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Watermelon may seem like an ideal summer fruit, and to a certain extent,
it is. Not only does it consist of more than ninety percent water (which
is great for keeping you hydrated), it is also fat-free and rich in many
essential vitamins, minerals and oxidants. However, consuming watermelon
in large amounts can produce adverse side effects. Most of these
problems have to do with having too much lycopene or potassium.
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Intestinal Disturbance
In moderation, lycopene, a phytonutrient found in many red fruits and
vegetables, can provide a host of health benefits, including cancer
prevention, and reduced risk of heart disease. Watermelon is one of the
most lycopene rich foods, containing between 9 and 13 mg in each one and
a half cup serving of the fruit.
A study conducted by the American Cancer Society found that consuming
more than 30 mg of lycopene can lead to gastrointestinal disturbances
such as nausea, vomiting, diarrhea and intestinal bloating. This
intestinal disturbance is more pronounced in elderly people as the
intestinal tract weakens with age. |
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Hyperkalemia
Watermelon is also rich in the mineral potassium. It is an average of
112 mg per 100g of the fruit. Excessive consumption of potassium can
cause potassium levels in the blood to become higher than normal, a
condition known as hyperkalemia. Potassium is critical for the normal
functioning of the nerves, muscle and heart. In excess, it can produce
dangerous cardiovascular effects including irregular heartbeats, a weak
or absent pulse, and in extreme cases cardiac arrest.
It can also adversely impact muscle and nerve control. Since the kidneys
are responsible for the removal of calcium from the bloodstream, the
most common cause of hyperkalemia is kidney malfunction. According to
kidney care provider DaVita, the amount of potassium in an average sized
wedge of watermelon (about 560mg) is far too much for people suffering
from serious kidney disorders. |
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Raised Blood Sugar Levels
Though the sugar in watermelon is naturally occurring and therefore,
much healthier than sugars found in processed foods, watermelon still
has a high quantity of sugar in comparison to other fruits. It contains
6g of sugar per 100 grams of watermelon and a ¾ cup of watermelon ranks
a high72 out of 100 on the glycemic index scale. In an interview with
LiveScience,Victoria Jarzabowski, a nutritionist at the Fitness
Institute of Texas at the University of Texas at Austin, warned
watermelon consumers to be careful of their sugar intake, stating
“Though watermelon’s sugar is naturally occurring, [watermelon] is still
relatively high in sugar.” For pregnant females, consuming significant
amounts of watermelon may increase their risk of developing gestational
diabetes and consumption of cold watermelon can cause severe stomach
pain and diarrhea.
In moderation, however, watermelon can actually normalize blood sugar
levels and reduce the risk of chronic disease. |
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Possible Muscle Loss
It is common for people trying to lose weight to want to load up on
water-dense foods (such as watermelon) as they help you feel full, but
contain minimal calories. It’s true that eating more fruits and
vegetables can help decrease overall calorie intake.
In a different interview with LiveScience, another Texas based dietitian
nutritionist, Angela Lemond cautioned weight-watchers against excessive
watermelon consumption. She stated: I do not recommend eating only
watermelon … You will lose weight, but that weight will be mostly
muscle.” |
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Allergies
There is also a small possibility of watermelon allergies. The symptoms
of watermelon allergies are similar to those of regular food allergies.
These possible side-effects of watermelon should not discourage you from
eating watermelon altogether. Watermelons are still extremely healthy
fruits and consuming between 1 ½ to 2 cups daily is likely to provide
you with several health benefits (actual recommended amount would vary
significantly between individuals. And remember that when it comes to
fruits, variety is always the key.
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