The Top 9 Health Benefits of Watermelon
Watermelon is believed to have first been domesticated over 4,000 years ago in Northeast Africa.
It’s sweet and juicy, making it the perfect treat to quench your thirst during the summer heat.
This large round fruit has a green rind and bright red flesh. It’s also packed with nutrients, including antioxidants and vitamins A and C.
Here are 9 of the top health benefits of watermelon.
Staying hydrated is important for your body to function properly.
Body temperature regulation, normal organ function, nutrient delivery to cells, and alertness are only some of the bodily processes that rely on adequate hydration
Eating foods with a high water content may help give your body the water it needs to function properly.
Watermelon comprises 92% water, making it a great choice for daily water intake.
Furthermore, due to its high water content, this melon has a low calorie density — in other words, very few calories for its total weight.
Eating foods with low calorie densities, such as watermelon, may aid weight management by keeping you feeling full for longer.
Watermelon contains a variety of nutrients, including potassium, magnesium, and vitamins A and C. It’s also relatively low in calories, containing just 46 per cup (152 grams)
Here are the nutrients in 1 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
- Vitamin A: 5% of the Daily Value (DV)
- Vitamin C: 14% of the DV
- Potassium: 4% of the DV
- Magnesium: 4% of the DV
Watermelon is also a rich source of citrulline, an amino acid that may improve exercise performance
Plus, it boasts antioxidants, including vitamin C, carotenoids, lycopene, and cucurbitacin E
These compounds help combat free radicals, which are unstable molecules that may damage your cells if they accumulate in your body. Over time, this damage may lead to conditions like diabetes, heart disease, and cancer.
Several plant compounds found in watermelon, including lycopene and cucurbitacin E, have possible anticancer effects.
While study results are mixed, lycopene intake may be associated with a lower risk of some types of cancer, such as prostate and colorectal cancers
Lycopene is believed to work by lowering blood levels of insulin-like growth factor (IGF), a hormone that promotes cell division. Notably, cancer forms when cell division becomes uncontrollable
Additionally, cucurbitacin E may inhibit tumor growth by promoting the autophagy of cancer cells. Autophagy is the process by which your body removes damaged cells
All the same, further human research is necessary.
Several nutrients in watermelon may support heart health.
Heart disease is the leading cause of death worldwide. It’s worth noting that lifestyle factors like diet may lower your risk of heart attack and stroke by reducing your blood pressure and cholesterol levels.
Studies suggest that lycopene may help lower cholesterol and blood pressure. It may also help prevent oxidative damage caused by high cholesterol levels.
Watermelon also contains citrulline, an amino acid that may increase nitric oxide levels in your body. Nitric oxide helps your blood vessels expand, which lowers blood pressure.
Other heart-healthy vitamins and minerals in watermelon include magnesium, potassium, and vitamins A, B6, and C.
Inflammation is a key driver of many chronic diseases.
The combination of antioxidants, lycopene, and vitamin C in watermelon may help lower inflammation and oxidative damage
In one study, rats fed watermelon powder to supplement an unhealthy diet developed less oxidative stress and lower levels of the inflammatory marker C-reactive protein than those in the control group
Additionally, an 8-week study gave 31 people with obesity and high inflammatory markers 500 mg of vitamin C twice daily. They showed a significant decrease in inflammatory markers compared with the control group
As an antioxidant, lycopene may also delay the onset and progression of Alzheimer’s disease. However, more research is needed.
The watermelon compound lycopene may have benefits for your eyes.
Age-related macular degeneration (AMD) is a common eye problem that can cause blindness in older adults
Lycopene’s role as an antioxidant and anti-inflammatory compound may help prevent and inhibit AMD, though research is limited
One test-tube study that treated eye cells with lycopene found that it decreased the capacity of inflammatory markers to damage cells
Keep in mind that human research is necessary.
Citrulline, an amino acid found in watermelon, may improve exercise performance and reduce muscle soreness
It’s also available as a supplement
One review found that regular intake of citrulline for at least 7 days improved aerobic performance by increasing the body’s production of nitric oxide
This compound helps expand blood vessels so that your heart doesn’t need to work as hard to pump blood through your body
What’s more, some evidence suggests that watermelon itself — not just citrulline — may aid your body after exercise
One older study gave athletes plain watermelon juice, watermelon juice mixed with citrulline, or a control drink. Both watermelon drinks led to less muscle soreness and quicker heart rate recovery than the control drink
Still, more research is needed.
Vitamins A and C, which are found in watermelon, are important for skin health
Vitamin C — either when eaten or applied topically — helps your body make collagen, a protein that keeps your skin supple and your hair strong
One review found that a higher intake of vitamin C from food and/or supplements may decrease your chances of developing wrinkles and dry skin
Vitamin A is also important for healthy skin since it helps create and repair skin cells
Bear in mind that further human studies on watermelon specifically are needed.
Watermelon contains plenty of water and a small amount of fiber both of which are necessary for healthy digestion.
Fiber helps keep your bowels regular, while water moves waste through your digestive tract more efficiently
One survey in 4,561 adults found that those with low fluid and low fiber intakes were more likely to experience constipation. Nonetheless, other factors may have played a role.
Watermelon is a tasty, thirst-quenching fruit that many people enjoy in the heat of summer.
It has a very high water content and provides nutrients like lycopene, citrulline, and vitamins A and C.
Studies suggest that this sweet, red melon may even boost heart health, reduce muscle soreness, and decrease inflammation, though more research is needed.