Watermelon is a delicious and refreshing fruit that is enjoyed by many during the warm summer months. Some proponents claim that eating watermelon can also provide benefits for lymphatic drainage and health. But what does the science say about watermelon and lymphatic function?
What is the lymphatic system?
The lymphatic system is a network of tissues and organs that help rid the body of toxins, waste and other unwanted materials. The main components are:
- Lymph vessels: A network of thin tubes that carry lymph and white blood cells.
- Lymph nodes: Small, bean-shaped glands that filter lymph. Nodes are located throughout the body.
- Lymphoid organs: Includes the spleen, thymus, tonsils and adenoids. These organs produce and store cells that fight infection.
Some key functions of the lymphatic system include:
- Draining fluid from body tissues and returning it to the bloodstream
- Absorbing fats and fat-soluble nutrients from the digestive system and delivering them to the circulatory system
- Carrying immune system cells throughout the body to help defend against infections
When the lymphatic system isn’t working properly, fluid can build up and cause swelling, also known as lymphedema. Problems with lymphatic drainage can also impair immunity and cause fat accumulation.
What is lymphatic drainage?
Lymphatic drainage refers to the movement of lymphatic fluid through lymphatic vessels to lymph nodes. This process helps remove waste products from bodily tissues and maintain fluid balance.
Lymph fluid passes through lymph capillaries, collects in lymphatic vessels, and is drained by lymph nodes. Contractions of the vessels propel the lymph forward. Valves within the vessels prevent backflow. The fluid is filtered by the lymph nodes before entering the bloodstream.
Good lymphatic drainage depends on the contractions of the lymphatic vessels combined with body movement. Exercise, massage, dry brushing, rebounding, and other activities can help stimulate and improve lymphatic drainage.
Potential lymphatic benefits of watermelon
Watermelon is over 90% water. It is also rich in nutrients like vitamin C, vitamin A, and lycopene. Some people believe that eating watermelon provides several benefits for lymphatic health and drainage, though research is limited.
Potential lymphatic benefits may include:
- Hydration – Proper hydration is key for lymphatic health. Watermelon’s high water content may help keep the body and lymph fluid hydrated.
- Detoxification – Watermelon contains the amino acid citrulline. Citrulline helps make arginine, which removes ammonia from the body. Removing wastes and toxins supports lymphatic drainage.
- Anti-inflammation – Lycopene and other plant compounds in watermelon may reduce inflammation. Chronic inflammation can impair lymphatic drainage.
- Circulation – Watermelon contains citrulline, which may boost nitric oxide levels and increase circulation. Improved circulation can aid lymphatic flow.
However, it’s important to note that these are theoretical benefits. More research is needed on watermelon’s specific effects on lymphatic health and drainage.
Water content and hydration
Staying well hydrated is vital for healthy lymphatic drainage. Dehydration can slow or stagnate lymph flow. How exactly might watermelon aid hydration?
Watermelon is over 90% water by weight. A 1-cup serving contains about:
- 0.5 cups of water
- 50 calories
- 12 grams of natural sugars
- Vitamins A, B6 and C
- Lycopehe, citrulline and other plant compounds
The high water content delivers a hearty dose of fluid. The natural sugars also help replenish glycogen stores. Glycogen binds to water in the body, so maintaining glycogen levels is also important for hydration.
The water, electrolytes and sugars in watermelon can help hydrate the body similarly to a sports drink. In fact, one study gave athletes plain watermelon juice before exercise. The watermelon juice was just as effective as a commercial sports drink in maintaining hydration levels.
While more research is needed, the hydration benefits of watermelon suggest it may potentially support lymphatic flow by maintaining adequate lymph fluid volume.
Citrulline content
Watermelon contains relatively high levels of an amino acid called citrulline. What does citrulline have to do with lymphatic drainage?
Once absorbed, citrulline is converted into arginine. Arginine is used to produce nitric oxide, a compound that causes blood vessels to dilate and increase circulation.
Research shows oral citrulline supplements can raise arginine levels in a dose-dependent manner. One study gave participants 3 grams, 6 grams or 8 grams of citrulline. Higher citrulline doses resulted in significantly higher arginine concentrations.
In theory, the citrulline in watermelon may increase nitric oxide and support circulation. Improved circulation could aid the muscle contractions that drive lymphatic drainage. However, direct research on watermelon’s effects on lymphatic drainage is needed.
Typical citrulline content in watermelon
The citrulline content can vary based on factors like watermelon variety, ripeness and growing conditions. But on average, watermelon contains:
- 2-3 grams of citrulline per cup of watermelon balls
- About 3-5 mg of citrulline per gram of watermelon flesh
By comparison, some citrulline supplements provide 3,000-6,000 mg (3-6 grams) in a single serving. Eating a full watermelon may provide around 3 grams of citrulline.
While watermelon is not a concentrated source of citrulline, the levels may support circulatory health. More studies are needed on watermelon’s effects on lymphatic drainage specifically.
Anti-inflammatory benefits
Chronic inflammation is believed to impair lymphatic drainage. Anti-inflammatory foods like watermelon may theoretically help reduce inflammation and improve lymphatic flow.
Watermelon contains plant compounds like lycopene and cucurbitacin E that lower inflammation levels in the body.
In one study, athletes who drank a post-exercise smoothie with watermelon juice had significantly reduced muscle soreness and lower inflammatory markers than a placebo group.
While watermelon’s anti-inflammatory actions may support lymphatic drainage, direct research is still lacking.
Does watermelon enhance detoxification?
Some claim watermelon’s citrulline content can help ‘detox’ the body by removing ammonia, a waste product. Excess ammonia is converted to urea and excreted in urine.
A handful of studies have linked citrulline with enhanced detoxification of ammonia in the body:
- In one study, citrulline supplementation increased the clearance of ammonia during exercise in healthy men.
- Other research found citrulline supplements reduced plasma ammonia accumulation during intense exercise.
By aiding ammonia removal, citrulline may support the lymphatic system’s role in eliminating toxins and metabolic waste.
However, current research has tested concentrated citrulline supplements, not watermelon juice. More studies are needed to confirm watermelon’s detoxification effects.
Other potential nutrients and benefits
In addition to water and citrulline, watermelon contains other nutrients that may benefit lymphatic drainage, such as:
- Vitamin C – This antioxidant vitamin reduces inflammation and aids immune cells that surveil lymphatic tissues.
- Magnesium – Magnesium helps regulate fluid balance and supports muscle contractions involved in lymphatic drainage.
- Potassium – Potassium is an electrolyte vital for circulatory health. It helps regulate fluids and heart function.
Watermelon’s mix of nutrients work together to keep the body hydrated, reduce inflammation, and support circulation – all factors important for healthy lymphatic drainage.
Downsides of eating watermelon
Watermelon is very healthy when enjoyed in moderation. However, there are a few downsides to consider:
- Sugar content – While natural, watermelon’s sugars can spike blood sugar levels.
- Low in protein – Watermelon lacks satisfying protein needed for lymphatic repair and immunity.
- Possible allergies – Watermelon may cause oral allergy syndrome or latex-fruit syndrome in some people.
For best results, enjoy watermelon as part of an overall healthy diet. Pair it with protein sources like yogurt or nuts. People with diabetes should monitor their blood sugar levels when eating watermelon.
Should you eat watermelon for lymphatic health?
Research suggests watermelon provides great hydration and important antioxidants that may support lymphatic drainage. However, evidence for direct benefits to the lymphatic system is limited.
While watermelon likely won’t worsen lymphatic drainage, relying solely on watermelon to improve lymph flow is unrealistic. Proper hydration, exercise, dry brushing, massage, and a healthy diet are safer bets for enhancing lymphatic health.
Watermelon is delicious and nutritious, but not a miracle lymphatic cleanser. Think of it more as a healthy addition to an overall lymphatic-friendly lifestyle.
Tips for supporting lymphatic drainage
Aside from eating watermelon, here are some lifestyle tips that research shows can stimulate lymphatic flow:
- Exercise regularly – Physical activity increases contractions of lymphatic vessels.
- Drink plenty of fluids – Stay well hydrated to maintain lymph volume.
- Massage areas like the lymph nodes – Use gentle pressure and circular motions.
- Try dry brushing – Brush the skin to increase lymph flow near the surface.
- Wear compression garments – Compression sleeves or stockings can aid drainage.
Additionally, maintaining a healthy body weight, managing stress, and quitting smoking may help optimize lymphatic function.
The bottom line
Watermelon is not a miracle lymphatic cleanser. But its water content, nutrients and plant compounds may support overall lymphatic health:
- Hydration from watermelon’s water and minerals may help maintain lymph volume.
- Citrulline can enhance detoxification and support healthy circulation.
- Antioxidants like lycopene fight inflammation that may restrict lymphatic vessels.
- The combination of nutrients aids toxin and fluid elimination.
While watermelon likely won’t worsen lymphatic drainage, there is limited evidence that it significantly improves it. A healthy, active lifestyle is vital for keeping lymph fluid flowing properly.
Overall, watermelon is a tasty, refreshing snack that provides great hydration and nutrients. While not a lymphatic drainage cure-all, it is a sensible addition to an already healthy diet and lifestyle.