Top 15 Amazing Health Benefits Of Watermelon that Makes It a Must-Eat

Sweet, refreshing, juicy, and cool, watermelon is indeed a perfect summer treat. But beyond its delicious taste, this seasonal fruit is loaded with potent nutrients that do wonders for your health. Want to know about the amazing health benefits of watermelon? Explore the blog!

What Makes Watermelon A Healthy Fruit? 

The health benefits of watermelon are attributed to the nutrients it contains. According to the U.S. Department of Agriculture, here are the nutritional facts of watermelon:

1 cup of diced watermelon provides:

It contains many other vitamins and minerals, which make it a healthy fruit with several benefits.

15 Science-Backed Health Benefits of Watermelon

While the list could probably be endless, we have compiled the top 15 benefits. Here are the health perks of eating watermelon:

1. Promotes A Healthy Heart

• A study shows that lycopene in watermelon can help reduce blood pressure and cholesterol, helping improve cardiovascular health.

• Also, it contains an amino acid called "citrulline", which may produce nitric acid that calms blood vessels, reducing blood pressure. 

2. Reduces Inflammation

• Being rich in antioxidants such as vitamin C and lycopene, watermelon can fight off oxidative stress, which causes inflammation.

• In addition, citrulline in watermelon also plays a significant role in decreasing inflammation.

3. Keeps you Hydrated

• Composed of around 92% water content, watermelon helps replenish the lost fluids in the body, making it a good choice for maintaining hydration, especially during hot weather.

• Also, it provides electrolytes such as potassium, which aid in maintaining an appropriate balance of fluids in the body, preventing dehydration.

4. Improves Digestion

• The high water content of watermelon can help soften stools, and fiber aids in adding bulk to the stools, which relieves constipation.

• Additionally, it consists of polyphenols, which are prebiotics and help feed good gut bacteria, which are crucial for effective digestion. 

5. Fights off Cancer

• Research has shown that lycopene is chemopreventive and especially helps in fighting off or preventing prostate cancer.

• The cucurbitacin E in watermelon may stop the growth of tumors by supporting the process of killing and alleviating cancerous cells. 

6. Relieves Muscle Soreness

• The L-citrulline in watermelon produces nitric oxide, which expands the blood vessels and improves the blood flow to the muscles, reducing soreness.

• Also, high nitric oxide removes ammonia and lactic acid from the muscles, which contributes to reduced muscle soreness and faster recovery.

7. Promotes Skin Health

• Vitamins A and C in watermelon help prevent premature wrinkles and aging, and also help with collagen production, enhancing skin's firmness and elasticity.

• Being extremely rich in water, it keeps the skin hydrated and controls sebum production, reducing acne and breakouts. 

8. Keeps Blood Pressure Under Control

• The citrulline present in watermelon is closely related to arginine, which gives it the magical power of controlling blood pressure.

• Additionally, being rich in potassium is also an added benefit of watermelon for fighting high blood pressure.

Related Reads: Foods To Avoid With High Blood Pressure.

9. Supports Bone Health

• The beta-carotene and vitamin C in watermelon protect the bone cells from damage, and lycopene inhibits the degradation of bone cells.

• Moreover, its potassium content can help retain calcium, which contributes to stronger bones. 

10. Enhances Eye Health

• The anti-inflammatory and antioxidant effects of lycopene help protect against age-related macular degeneration.

• In addition, the anti-inflammatory properties of lycopene can also help correct cataracts if caused by inflammation. 

11. Helps Manage Weight

• The increased water content of watermelon helps with a feeling of fullness, which suppresses your craving for higher-calorie and less healthy foods.

• The arginine, an amino acid in watermelon, also improves the metabolism, which helps with the fast burning of fat. 

12. Promotes a Strong Immune System

• Watermelon's vitamin C promotes the immune system by helping produce white blood cells, which are crucial for eliminating infections. Vitamin A supports the functions of many immune cells.

• In addition, its water content helps with effective hydration, which is essential for the transport of immune cells and nutrients throughout the body.

13. Helps Maintain Blood Sugar

• Watermelon is low in glycemic load, which means it does not increase blood sugar levels when taken in moderate amounts.

• Also, fiber in it helps with the slow absorption of sugar molecules in the blood, which contributes to better sugar control. But always seek a doctor's advice before binging on watermelons.

14. Reduces the Severity of Asthma

• Watermelon is proven to be therapeutic in nature due to its lycopene content, which assists in reducing asthmatic flare-ups in both children and adults.

• Lycopene in it regulates mucus secretion and airway muscle contraction, decreasing the severity of asthma. 

15. Fights off Dental Problems

• The presence of a high amount of vitamin C in watermelon helps fight gum problems by protecting the gums against the buildup of bacteria in the mouth.

• Its high water content assists with saliva production, which aids in neutralizing acids in the mouth, alleviating the risk of cavities.

Important Note: Though watermelon provides these health benefits, do not rely on it for treating any medical issues. Seek proper professional treatment for managing respective health problems.

How Do You Know If A Watermelon Is Ripe?

To enjoy the health benefits of watermelon healthily, make sure to choose a good watermelon. Let's take a look at the signs indicating the watermelon is perfect to eat.

• Should be firm and with no bruises or dents.

• Need to be heavy, showing huge water content.

• Should have a creamy yellowish spot on the watermelon’s belly.

• Looks dark green.

Risks of Eating Watermelon

Watermelon is generally healthy and safe when consumed in moderation. However, excessive intake can lead to the following risks:

• Digestive Problems: For instance, diarrhea, bloating, upset stomach, and gas, especially in people with a sensitive stomach.

• Blood Sugar Spikes: Being with a high glycemic index, it can increase blood sugar levels in people with diabetes.

• Kidney Issues: As watermelon contains potassium, it can cause problems, as kidneys might not be able to remove excessive potassium effectively. This can lead to hyperkalemia (high blood potassium levels).

• Allergic Reactions: Some individuals might get an allergic reaction, experiencing symptoms like difficulty in breathing, hives, rashes, or swelling.

If any symptoms last longer or worsen, immediately see a doctor, especially in case of allergic reactions. Call 911 instantly for severe symptoms.

Read Also: Can Diabetics Eat Watermelon? Here's The Truth You Need

How to Add Watermelon to Your Diet?

Besides consuming in slices, you can consider these healthiest ways to eat watermelon:

• Make a juice by blending slices, lemon juice, and ice cubes together.

• Mix it with your vegetable salad

• Blend with basil and cucumber to make soup

• Make a smoothie with Greek yogurt

• Grill the watermelon slices as skewers coated with lime juice

• Blend with melted dark chocolate and coconut milk and pour it into popsicle molds to prepare ice cream.

• Combine slices of watermelon with other fruits to make a delicious fruit salad, garnished with shredded coconut, mint, and grated ginger.

• Prepare a watermelon salsa by mixing watermelon, red onion, lime juice, cucumber, cilantro, and jalapeno.

Summing Up

These are the powerful health benefits of watermelon: from supporting hydration, heart, eye, and skin health, to improving digestion, the immune system, and dental issues. However, make sure to have it in a moderate amount, especially if you have diabetes, kidney issues, digestive problems, or allergy issues. If you have any concerns regarding the consumption of watermelon in any form, seek a doctor’s advice.

Read Also: Top 7 Amazing Health Benefits of Watermelon Seeds