Top 9 Health Benefits of Eating Watermelon

Watermelon is believed to have first been domesticated over 4,000 years in the past in Northeast Africa (1).

It’s candy and juicy, making it the proper deal with to quench your thirst throughout the summer season warmth.

This huge spherical fruit has a inexperienced rind and vivid crimson flesh. It’s additionally filled with vitamins, together with antioxidants and nutritional vitamins A and C.

Listed below are 9 of the highest well being advantages of watermelon.

Staying hydrated is necessary on your physique to operate correctly.

Physique temperature regulation, regular organ operate, nutrient supply to cells, and application are solely a few of the bodily processes that depend on ample hydration (2).

Consuming meals with a excessive water content material might assist give your physique the water it must operate correctly.

Watermelon includes 92% water, making it an amazing alternative for day by day water consumption (3).

Moreover, attributable to its excessive water content material, this melon has a low calorie density — in different phrases, only a few energy for its whole weight.

Consuming meals with low calorie densities, reminiscent of watermelon, might assist weight administration by conserving you feeling full for longer (4).


Watermelon’s excessive water content material might assist maintain you hydrated — which helps your total well being — in addition to feeling full.

Watermelon incorporates quite a lot of vitamins, together with potassium, magnesium, and nutritional vitamins A and C. It’s additionally comparatively low in energy, containing simply 46 per cup (152 grams) (5).

Listed below are the vitamins in 1 cup (152 grams) of uncooked, diced watermelon:

  • Energy: 46
  • Carbs: 11.5 grams
  • Fiber: 0.6 grams
  • Sugar: 9.4 grams
  • Protein: 0.9 grams
  • Fats: 0.2 grams
  • Vitamin A: 5% of the Every day Worth (DV)
  • Vitamin C: 14% of the DV
  • Potassium: 4% of the DV
  • Magnesium: 4% of the DV

Watermelon can also be a wealthy supply of citrulline, an amino acid that will enhance train efficiency (6).

Plus, it boasts antioxidants, together with vitamin C, carotenoids, lycopene, and cucurbitacin E (3, 7).

These compounds assist fight free radicals, that are unstable molecules that will harm your cells in the event that they accumulate in your physique. Over time, this harm might result in circumstances like diabetes, coronary heart illness, and most cancers (8).


Watermelon boasts quite a few vitamins, together with a considerable quantity of nutritional vitamins A and C. It additionally affords antioxidants like lycopene and cucurbitacin E.

3. Might have anticancer results

A number of plant compounds present in watermelon, together with lycopene and cucurbitacin E, have doable anticancer results.

Whereas research outcomes are combined, lycopene consumption could also be related to a decrease threat of some sorts of most cancers, reminiscent of prostate and colorectal cancers (9, 10, 11, 12).

Lycopene is believed to work by reducing blood ranges of insulin-like progress issue (IGF), a hormone that promotes cell division. Notably, most cancers types when cell division turns into uncontrollable (13).

Moreover, cucurbitacin E might inhibit tumor progress by selling the autophagy of most cancers cells. Autophagy is the method by which your physique removes broken cells (14, 15).

All the identical, additional human analysis is important.


Watermelon incorporates plant compounds that will fight sure types of most cancers. Nonetheless, extra research are wanted.

4. Might enhance coronary heart well being

A number of vitamins in watermelon might assist coronary heart well being.

Coronary heart illness is the main reason for demise worldwide. It’s price noting that way of life elements like eating regimen might decrease your threat of coronary heart assault and stroke by decreasing your blood strain and levels of cholesterol (16, 17).

Research counsel that lycopene might assist decrease ldl cholesterol and blood strain. It could additionally assist stop oxidative harm brought on by excessive levels of cholesterol (3).

Watermelon additionally incorporates citrulline, an amino acid that will enhance nitric oxide ranges in your physique. Nitric oxide helps your blood vessels increase, which lowers blood strain (18).

Different heart-healthy nutritional vitamins and minerals in watermelon embrace magnesium, potassium, and nutritional vitamins A, B6, and C (3).


The lycopene and citrulline in watermelon might assist coronary heart well being by reducing blood strain and ldl cholesterol.

5. Might cut back irritation and oxidative stress

Irritation is a key driver of many continual ailments.

The mixture of antioxidants, lycopene, and vitamin C in watermelon might assist decrease irritation and oxidative harm (3).

In a single research, rats fed watermelon powder to complement an unhealthy eating regimen developed much less oxidative stress and decrease ranges of the inflammatory marker C-reactive protein than these within the management group (19).

Moreover, an 8-week research gave 31 individuals with weight problems and excessive inflammatory markers 500 mg of vitamin C twice day by day. They confirmed a major lower in inflammatory markers in contrast with the management group (20).

As an antioxidant, lycopene might also delay the onset and development of Alzheimer’s illness. Nonetheless, extra analysis is required (21).


Watermelon incorporates compounds that will assist cut back irritation, excessive ranges of that are linked to quite a few diseases.

6. Might assist stop macular degeneration

The watermelon compound lycopene might have advantages on your eyes.

Age-related macular degeneration (AMD) is a standard eye drawback that may trigger blindness in older adults (3).

Lycopene’s function as an antioxidant and anti inflammatory compound might assist stop and inhibit AMD, although analysis is restricted (22, 23).

One test-tube research that handled eye cells with lycopene discovered that it decreased the capability of inflammatory markers to wreck cells (22).

Remember the fact that human analysis is important.


Lycopene might assist stop AMD attributable to its antioxidant and anti inflammatory properties. Nonetheless, additional research are wanted.

7. Might relieve muscle soreness

Citrulline, an amino acid present in watermelon, might enhance train efficiency and cut back muscle soreness (24, 25).

It’s additionally out there as a complement.

One evaluation discovered that common consumption of citrulline for not less than 7 days improved cardio efficiency by rising the physique’s manufacturing of nitric oxide (26).

This compound helps increase blood vessels in order that your coronary heart doesn’t must work as laborious to pump blood by way of your physique (27).

What’s extra, some proof means that watermelon itself — not simply citrulline — might assist your physique after train.

One older research gave athletes plain watermelon juice, watermelon juice combined with citrulline, or a management drink. Each watermelon drinks led to much less muscle soreness and faster coronary heart charge restoration than the management drink (28).

Nonetheless, extra analysis is required.


The citrulline in watermelon might assist enhance train efficiency and reduce muscle soreness.

Nutritional vitamins A and C, that are present in watermelon, are necessary for pores and skin well being.

Vitamin C — both when eaten or utilized topically — helps your physique make collagen, a protein that retains your pores and skin supple and your hair sturdy (29, 30).

One evaluation discovered {that a} larger consumption of vitamin C from meals and/or dietary supplements might lower your probabilities of growing wrinkles and dry pores and skin (31, 32).

Vitamin A can also be necessary for wholesome pores and skin because it helps create and restore pores and skin cells (33).

In a single evaluation, animals with vitamin A deficiency had poorer wound therapeutic than these fed a nutritionally full eating regimen (34).

Keep in mind that additional human research on watermelon particularly are wanted.


A number of vitamins in watermelon promote hair and pores and skin well being, although extra analysis is important.

Watermelon incorporates loads of water and a small quantity of fiber, each of that are vital for wholesome digestion.

Fiber helps maintain your bowels common, whereas water strikes waste by way of your digestive tract extra effectively (35, 36).

One survey in 4,561 adults discovered that these with low fluid and low fiber intakes have been extra more likely to expertise constipation. Nonetheless, different elements might have performed a task (37).


The fiber and water content material in watermelon might assist your digestive well being by supporting common bowel actions.

Watermelon is a tasty, thirst-quenching fruit that many individuals get pleasure from within the warmth of summer season.

It has a really excessive water content material and gives vitamins like lycopene, citrulline, and nutritional vitamins A and C.

Research counsel that this candy, crimson melon might even enhance coronary heart well being, cut back muscle soreness, and reduce irritation, although extra analysis is required.

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