Top 9 Benefits of Watermelon

    benefits of watermelon

    Martin Alvarez

    Martin Alvarez
    Nutritionist/Dietitian Professional Guide

    Updated on 11/26/2022

    It is estimated that more than 4,000 years ago, in the northeastern region of Africa, benefits of watermelon were known for the first time in watermelon domestication. In the scorching heat of the summer, as the fruit is both sweet and juicy, this treat will quench your thirst.

    There is a bright red flesh inside this large, spherical fruit with a green rind and a green rind. Furthermore, it is also a great source of a variety of nutrients, such as antioxidants and vitamins A and C; it also contains various minerals.

    The Following are The Top 9 Watermelon Benefits To Your Health:

    1. Keeps You Hydrated So That You Don't Become Dehydrated

    Keeps You Hydrated So That You Don't Become Dehydrated


    The proper functioning of your body depends on maintaining an adequate level of hydration.

    As mentioned above, hydration is essential for various bodily functions, including maintaining normal organ function, transporting nutrients to cells, and ensuring mental alertness, to name a few tasks that require hydration. Consume foods with a high percentage of water to provide your body with the water it needs to perform at its best.

    Because watermelon consists of 92% water, it is the ideal fruit to help meet one's recommended daily water intake. Furthermore, because this melon contains a high percentage of water, it has a very low-calorie density, which is to say that it includes a deficient number of calories in its total weight due to its high water content.

    Watermelons, which have a low-calorie density, are suitable for weight management as they keep you feeling full for a more extended period, so they help you maintain a healthy weight.


    It has been shown that watermelon, with its high water content, may help you feel full while also assisting with maintaining proper hydration, which is beneficial to the health of your body.

    2. Loaded With Nutritious & Plant-Based Compounds That Are Beneficial To The Body

    Loaded With Nutritious & Plant-Based Compounds


    Watermelon has many nutrients, including potassium, magnesium, and vitamins A and C, which can make it a perfect addition to your diet. As an added benefit, it has moderately low-calorie content, with only 46 calories per cup (152 grams).

    The Following is A List Of The Nutrients That Can Be Found in One Cup (152 Grams) Of Raw, Diced Watermelon:

    • Calories: 46
    • Carbs: 11.5 grams
    • Fiber: 0.6 grams
    • Sugar: 9.4 grams
    • Protein: 0.9 grams
    • Fat: 0.2 grams
    • The daily recommended amount of vitamin A (DV) is 5 percent.
    • 14% of the daily value for vitamin C
    • 4% of the daily value of potassium
    • 4% of the daily value of magnesium

    It has been shown that citrulline, an amino acid that has been shown to have a positive effect on exercise performance, can be found in high concentrations of watermelon.

    Additionally, it contains various antioxidants such as vitamin C, carotenoids, lycopene, cucurbitacin E, and other nutrients.

    In the body, these compounds play a significant role in the fight against free radicals, which are inherently unstable molecules that, if allowed to accumulate in the body, can harm the cells in the body. If this damage persists over the long run, it could lead to conditions such as diabetes, cardiovascular disease, and cancer.


    It is worth noting that watermelon has an impressive nutrient profile, with an exceptionally high concentration of vitamins A and C. Furthermore, watermelon is a good source of antioxidants, such as lycopene and cucurbitacin E, which act as antioxidants.

    3. May Inhibit The Growth of Cancerous Cells

    Watermelon May Inhibit The Growth of Cancerous Cells


    Watermelon contains many plant compounds linked to potential anticancer properties, including lycopene and cucurbitacin E, just two of which have been linked to potential anticancer properties. Lycopene intake may be associated with a reduced risk of certain types of cancer, including prostate and colorectal cancer, even though the results of studies have been inconsistent.

    According to some research, lycopene is believed to be responsible for its effects on the body by reducing insulin-like growth factor (IGF) levels. There is a hormone called IGF that is responsible for promoting the division of cells. It is essential to understand that unchecked cell reproduction is a critical factor in cancer development.

    Additionally, cucurbitacin E may inhibit the growth of tumors by stimulating autophagy in cancer cells, which is a natural process. In autophagy, damaged cells are removed from the body.
    Although this is the case, there is still a need for further research involving humans.


    Some evidence supports the idea that the plant compounds found in watermelon protect against certain cancer types. Despite this, more research needs to be done.

    4. It May Be Beneficial For The Health of The Heart

    It May Be Beneficial For The Health of The Heart


    There are several nutrients in watermelon that may be beneficial to the heart. It is widely recognized that with heart diseases in mind, aspects of your lifestyle, such as diet, can reduce your chances of having a heart attack or a stroke by lowering your blood pressure and cholesterol levels.

    Studies have shown that lycopene may be able to help lower both cholesterol and blood pressure. In addition, it could also help to prevent the oxidative damage brought on by high cholesterol levels in the body.

    Citrulline, one of the amino acids found in watermelon, has also been shown to raise nitric oxide levels in the body and increase nitric oxide levels in the body. Thanks to nitric oxide, your blood vessels can expand, which results in a decrease in your blood pressure as a result. Watermelon contains many vitamins and minerals, including potassium, magnesium, and vitamins A, B, and C.


    There is evidence that lycopene and citrulline, both found in watermelon, benefit heart health by lowering blood pressure and cholesterol levels.

    5. Has The Potential To Lower Levels of Inflammation & Oxidative Stress

    Has The Potential To Lower Levels of Inflammation


    As a significant contributor to the development of a wide variety of chronic diseases, inflammation plays a vital role. Various anti-inflammatory and antioxidant compounds are found in watermelon, including lycopene and vitamin C, which may help reduce inflammation and oxidative damage. As a supplement to an unhealthy diet, rats given watermelon powder for a week showed lower levels of oxidative stress and C-reactive protein than rats not given watermelon powder.

    Further, a study conducted for eight weeks gave 500 mg of vitamin C twice daily to 31 obese people with high levels of inflammatory markers and were obese. In contrast to the control group, the treatment group showed a statistically significant reduction in inflammatory markers compared to the control group.

    The antioxidant properties of lycopene may also make it possible to prevent Alzheimer's disease and slow its progression in the case of those who already have it. However, further research is needed before concluding that this is the case.


    Eating watermelon has been shown to have some benefits in reducing inflammation, which contributes to many diseases when it is present at high levels

    6. Macular Degeneration Could Be Avoided If This Method Is Used

    Macular Degeneration Could Be Avoided


    Lycopene, found in watermelon, has been linked to possible health benefits for the eyes. There is a common eye condition known as age-related macular degeneration, or AMD, which affects people as they age and can lead to blindness as the disease progresses.

    Although research on the antioxidant and anti-inflammatory properties of lycopene is limited, it may be possible for these properties to help prevent or inhibit the development of AMD.

    As part of a test tube experiment, eye cells were treated with lycopene, and the results showed that it reduced the ability of inflammatory markers to damage cells in a dose-dependent manner.
    Always keep in mind that research involving humans is required.


    As an antioxidant and anti-inflammatory compound, lycopene may play a role in preventing AMD due to its antioxidant and anti-inflammatory properties. Despite this, further research is needed to answer these questions.

    7. May Provide Pain Relief For Aching Muscles

    May Provide Pain Relief For Aching Muscles


    Citrulline is an amino acid that can be found in watermelon and is an essential amino acid. Some research has suggested that it can improve athletic performance and reduce muscle soreness after exercise. One study has determined that increasing the body's production of nitric oxide through the consumption of citrulline consistently for at least seven days can improve aerobic performance.

    It has also been shown that this substance, aiding in the dilation of blood vessels, reduces the amount of effort required by the heart to pump blood throughout the body. Moreover, some evidence suggests watermelon, and not just citrulline may be beneficial to the body after you have engaged in physical activity in the form of physical recovery.

    In an older study, athletes were either given pure watermelon juice, watermelon juice mixed with citrulline, or a control drink. It found that drinking any watermelon drinks resulted in significantly less muscle pain and faster heart rate recovery than the control drink. However, additional research is required.


    In addition, citrulline, found in watermelon, has been shown to help improve exercise performance and reduce muscle soreness after exercise.

    8. It May Improve The health of The Skin

    It May Improve The health of The Skin


    Aside from being a great source of vitamins A and C, watermelon is also a great source of antioxidants, which are essential for maintaining healthy skin. By eating vitamin C or applying it topically, you are helping your body produce collagen. It is undeniable that this protein plays an essential role in the maintenance of your skin's elasticity and the hair's strength.

    According to the results of one study, it may be beneficial to consume more vitamin C in the form of food and supplements to reduce your chances of developing wrinkles and dry skin as you age. Vitamin C is a water-soluble vitamin. Aside from the role that vitamin A plays in the production and maintenance of skin cells, it is also essential for maintaining the skin's health when it comes to vitamin A.

    One study found that animals deficient in vitamin A showed slower wound healing than animals fed a complete diet. It should be kept in mind that there needs to be more research on humans, specifically regarding watermelon, in the future.


    Even though more research is needed, there is some evidence that certain nutrients in watermelon can improve the health of the hair and skin.

    9. It May Be Beneficial To The Digestion

    It May Be Beneficial To The Digestion


    For food to be digested properly, there must be both high water and low fiber content, and watermelon is an excellent source of both nutrients.

    The more fiber you consume, the more consistent your bowel movements will be, and the more water you drink, the faster your waste will move through your digestive tract.

    In a study involving 4,561 adults, researchers found that people who drank less fluid and ate less fiber were more likely to suffer from constipation due to these lower fluid and fiber intakes. Although this is the case, other factors may also have been involved.


    As a result of the high fiber and water content of watermelon, consuming this fruit may be beneficial for your digestive health, which could lead to regular bowel movements.

    The Bottom Line

    The Bottom Line


    As the summer heats up, many people look forward to the refreshing taste and the ability of watermelon to quench their thirst in the scorching summer heat.

    Aside from providing nutrients like lycopene, citrulline, and vitamins A and C and having a high water content, it also contains several other nutrients.

    More research is needed on the benefits of watermelon. Still, preliminary results suggest that this sweet, refreshing watermelon may improve heart health, reduce muscle soreness, and reduce inflammation if taken in adequate amounts.

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