Watermelon’s Top 9 Health Benefits

Watermelon is said to have initially been domesticated in Northeast Africa approximately 4,000 years ago.

It’s sweet and juicy, making it the ideal summer treat to satisfy your thirst. The exterior of this enormous spherical fruit is green, and the flesh is vivid crimson. It’s also high in minerals, like as antioxidants and vitamins A and C.

Here are nine of the most important health advantages of watermelon.

#1 Assists you in staying hydrated

It is critical to stay hydrated in order for your body to function properly. The control of body temperature, appropriate organ function, nutrition distribution to cells, and alertness are just a few of the biological activities that depend on sufficient hydration. Eating meals rich in water content may assist provide your body with the water it needs to operate correctly. Watermelon contains 92 percent water, making it an excellent option for daily water consumption.

Furthermore, because of its high water content, this melon has a low calorie density — that is, it has extremely few calories in relation to its entire weight. Watermelon, for example, has a low calorie density and may help with weight control by keeping you feeling fuller for longer.


Watermelon’s high water content may help you stay hydrated, which is good for your overall health.

#2 High in nutrients and plant chemicals that are good to the body.

Watermelon is rich in minerals such as potassium, magnesium, and vitamins A and C. It’s very low in calories, with just 46 calories per cup (152 grams).

The nutrients in 1 cup (152 grams) of raw, sliced watermelon are as follows:

  • 46 calories
  • Carbohydrates: 11.5 g
  • 6 gram fiber
  • 4 grams of sugar
  • 9 gram protein
  • 2 gram of fat
  • 5% of the Daily Value for Vitamin A (DV)
  • 14 percent of the DV for vitamin C
  • Potassium: 4% of the daily value
  • Magnesium: 4% of the daily value

Watermelon is also high in citrulline, an amino acid that may increase athletic performance. It also contains antioxidants such as vitamin C, carotenoids, lycopene, and cucurbitacin E.

These substances aid in the fight against free radicals, which are unstable molecules that may harm your cells if they build up in your body. This damage, over time, may result in illnesses such as diabetes, heart disease, and cancer.


Watermelon has a variety of minerals, including high levels of vitamins A and C. It also contains antioxidants such as lycopene and cucurbitacin E.

#3 Anticancer properties are possible.

Several plant components contained in watermelon, such as lycopene and cucurbitacin E, have anticancer properties. While research findings are varied, lycopene consumption may be linked to a decreased risk of some malignancies, such as prostate and colorectal cancers.

Lycopene is thought to function by reducing insulin-like growth factor (IGF) levels in the blood, a hormone that encourages cell proliferation. Notably, cancer develops when unregulated cell division occurs.

Furthermore, cucurbitacin E may decrease tumour development by inducing cancer cell autophagy. Autophagy is the process through which your body rids itself of damaged cells. Nonetheless, further human research is required.


Watermelon includes plant components that may be beneficial in the treatment of some types of cancer. More research, however, is required.

#4 Has the potential to enhance heart health

Watermelon has a number of elements that may benefit heart health. On a worldwide basis, heart disease is the leading cause of death. It is worth mentioning that lifestyle variables such as nutrition may reduce your risk of heart attack and stroke by lowering your blood pressure and cholesterol levels. According to studies, lycopene may help lower cholesterol and blood pressure. It may also aid in the prevention of oxidative damage caused by elevated cholesterol levels.

Watermelon also includes citrulline, an amino acid that may boost your body’s nitric oxide levels. Nitric oxide causes your blood vessels to dilate, which decreases your blood pressure. Watermelon also contains magnesium, potassium, and vitamins A, B6, and C, all of which are beneficial to the heart.


Watermelon’s lycopene and citrulline content may benefit heart health by decreasing blood pressure and cholesterol.

#5 It has the potential to alleviate inflammation and oxidative stress.

Inflammation is a major contributor to the development of many chronic illnesses.

Watermelon’s antioxidant, lycopene, and vitamin C content may aid reduce inflammation and oxidative damage. In one research, rats given watermelon powder as a supplement to an unhealthy diet had less oxidative stress and lower levels of the inflammatory marker C-reactive protein than the control group.

In addition, an 8-week research delivered 500 mg of vitamin C twice daily to 31 adults with obesity and elevated inflammatory markers. When compared to the control group, they had a substantial drop in inflammatory markers. Lycopene, as an antioxidant, may also slow the start and progression of Alzheimer’s disease. More research, however, is required.


Watermelon has chemicals that may help decrease inflammation, which has been related to a variety of ailments.

#6 May aid in the prevention of macular degeneration

Lycopene, a watermelon component, may be beneficial to your eyes. Age-related macular degeneration (AMD) is a common eye condition that may result in blindness in older people.

The antioxidant and anti-inflammatory effects of lycopene may help prevent and inhibit AMD, while research is limited. In one test-tube investigation, lycopene was shown to reduce the ability of inflammatory markers to harm cells in eye cells. Remember that human research is required.


Because of its antioxidant and anti-inflammatory qualities, lycopene may aid in the prevention of AMD. Still, further research is required.

#7 It has the potential to alleviate muscular aches and pains.

Citrulline, an amino acid present in watermelon, has been shown to increase exercise performance and decrease muscle soreness. According to one study, taking citrulline on a daily basis for at least 7 days increased aerobic performance by boosting the body’s synthesis of nitric oxide.

This substance aids in the expansion of blood arteries, allowing your heart to work less hard to pump blood throughout your body. Furthermore, some studies show that watermelon, rather than only citrulline, may benefit your body after exercise.

In an earlier trial, athletes were given either pure watermelon juice, watermelon juice laced with citrulline, or a control drink. Both watermelon beverages resulted in reduced muscular discomfort and a faster recovery of heart rate than the control drink. More research is still required.


Watermelon contains citrulline, which may assist increase workout performance and reduce muscular pain.

#8 May benefit skin health

Watermelon contains vitamins A and C, which are beneficial to skin health. Vitamin C, whether consumed or administered topically, aids your body’s production of collagen, a protein that keeps your skin supple and your hair strong.

According to one study, consuming more vitamin C via food and/or supplements may reduce your risk of getting wrinkles and dry skin.

Vitamin A is also essential for healthy skin since it aids in the formation and repair of skin cells. In one study, animals deficient in vitamin A showed worse wound healing than those provided a nutritionally full diet. Keep in mind that further human research on watermelon is required.


Watermelon has many nutrients that help hair and skin health, however additional study is needed.

#9 It may help with digestion

Watermelon includes a lot of water and a little fiber, both of which are important for digestion. Fiber helps keep your intestines regular, while water helps waste flow more effectively through your digestive system.

According to one assessment of 4,561 people, those with poor fluid and fiber consumption were more likely to develop constipation. Other variables, though, might have had a role.


Watermelon’s fiber and water content may benefit your digestive health by promoting regular bowel motions.

In conclusion

Watermelon is a refreshing, thirst-quenching fruit that many people love in the summer heat. It is rich in water content and contains minerals like as lycopene, citrulline, and vitamins A and C.

More study is required, but studies show eating this delicious, red melon may even improve heart health, reduce muscular stiffness, and reduce inflammation.

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