Watermelon is a sweet and refreshing low calorie summer snack. It provides hydration and also essential nutrients, including vitamins, minerals, and antioxidants.

While most people agree watermelon tastes good, a majority are unaware of the many health benefits this wonderful fruit contains.

Nutritional Facts of Watermelon

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).

Below 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 also contains some:

  • B vitamins, such as thiamin, niacin, and riboflavin
  • Zinc, manganese, selenium, fluoride, and other essential minerals
  • Tryptophan, leucine, lysine, arginine, and other antioxidants

Here are top health benefits of watermelon.

  1. Fights Diseases

The cheery red color comes from lycopene, an antioxidant. Studies show it may help curb your risk of cancer and diabetes as part of a healthy lifestyle. Watermelon has more of this nutrient than any other fruit or veggie – even tomatoes. Dietary antioxidants in watermelon, such as vitamin C, may help prevent cancer by combatting free radicals. 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.

  1. Helps To Stay Hydrated

Watermelon is around 90% water, which makes it useful for staying hydrated in the summer. It can also satisfy a sweet tooth with its natural sugars. No wonder it’s the most common melon eaten in America and is perfect for staying refreshed and hydrated on a hot summer day.

  1. Healthier Heart

Watermelon is rich in an amino acid called citrulline that may help move blood through your body and can lower your blood pressure. Your heart also enjoys the perks of all the lycopene watermelon contains. Studies show that it may lower your risk of heart attacks.

  1. Relives Muscles Soreness

Watermelon and watermelon juice may reduce muscle soreness and improve recovery time following exercise in athletes. Citrulline, an amino acid found in watermelon, may improve exercise performance and reduce muscle soreness.

  1. Improves Skin Health

Vitamins A, B6, and C in watermelon help your skin stay soft, smooth, and supple. The Vitamin C in watermelon helps the body to produce collagen. Collagen is essential for cell structure and immune function. Vitamin C also promotes wound healing.  Researches suggest that vitamin C may help promote healthy skin, including reducing the risk of age-related damage

  1. Improves Eye Health

Just one medium slice of watermelon gives you contains 9-11% of the vitamin A you need each day. This nutrient is one of the keys to keeping your eyes healthy. 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.

  1. Improves Digestion

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. These nutrients help promote a healthy gut by preventing constipation and promoting regularity of bowel movements.

  1. Improves Brain and nervous system functions

Choline is another antioxidant that occurs in watermelon.

It contributes to the following functions and activities:

  • Muscle movement
  • Learning and memory
  • Maintaining the structure of cell membranes
  • The transmission of nerve impulses
  • Early brain development


  1. May Reduce Inflammation And Oxidative Stress

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. As an antioxidant, lycopene may also delay the onset and progression of Alzheimer’s disease.


Risks Of Eating Watermelon

Moderate amounts of watermelon present no serious health risk for most people, but some may need to take care.

  • Diabetes: Watermelon is a fruit with natural sugar content. People with diabetes must account for these carbs in their daily meal plan. It is better to consume watermelon whole rather than as a juice, as juicing removes the fiber, making the sugar easier for the body to absorb. This may increase the risk of a glucose spike. Remember to watch portion sizes as with all fruit and juices.
  • Allergy: Some may develop symptoms of an allergic reaction, such as hives, swelling, and difficulty breathing after eating watermelon. If this happens, the person needs medical attention, as it can sometimes lead to anaphylaxis, which is a life-threatening condition.

In conclusion, when choosing a watermelon, look for one that is firm, symmetrical and heavy for its size. There should be a yellow spot on the underside as the result of sitting on the ground and ripening in the sun. If the spot is very pale or white, it may have been picked too soon and will not be ripe.

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