Health Benefits of Watermelon

Watermelon, part of the gourd family (Cucurbitaceae), is a hydrating fruit associated with summer, but is available year-round in the U.S. Health benefits of watermelon include preventing dehydration, lowering blood pressure, possibly reducing muscle soreness, and protecting against chronic conditions like heart disease and Alzheimer's disease.

Raw watermelon contains antioxidants, including lycopene and l-citrulline, and nutrients like potassium, vitamin C, vitamin A, magnesium, and fiber. Additionally, watermelon seeds contain magnesium, iron, zinc, and healthy fats.

Watermelon is a healthy fruit you can enjoy on its own or in sweet or savory recipes. Read on to learn the health benefits of watermelon and how to incorporate it into your diet.

Keeps You Hydrated

Water isn't in the fruit's name by chance. Watermelon is about 95% water by weight. One cup of watermelon contains approximately five ounces of water (about the size of a yogurt container).

Consuming adequate fluids—including water-rich foods—has several health benefits, such as:

• Lubricating your joints
• Preventing dehydration
• Protecting your spinal cord
• Moving waste out of your body (e.g., urinating, sweating, and having bowel movements)
• Regulating your body temperature

Helps Defend Against Certain Diseases

Watermelon is one of the best sources of lycopene. Lycopene is an antioxidant known to combat oxidative stress caused by cell-damaging free radicals.

As a result, lycopene may be a contributing factor to reduce the risk of chronic diseases, including:

• Age-related macular degeneration (AMD)
• Alzheimer's disease
• Cancers, including breast, lung, and prostate cancer
• Heart disease
• Type 2 diabetes
• Ulcerative colitis

To consume more lycopene, opt for traditional pink flesh watermelon, which contains more antioxidants than yellow and orange varieties.

Helps Lower Blood Pressure and Improves Circulation

L-citrulline is an amino acid found in watermelon, particularly in the white part of the rind. L-citrulline may improve artery function and lower blood pressure by helping blood vessels relax and improving circulation. 

Some evidence suggests that L-citrulline may improve muscle oxygenation and athletic performance during endurance exercise.

May Help Protect Your Skin

Watermelon may help keep your skin healthy. Its vitamins C and A support healthy skin. The fruit's lycopene content may protect against sun damage, although the effects are not immediate.

Might Help Manage Weight

Watermelon may help manage weight when you consume it instead of a processed sweet snack.

A study published in 2019 examined fullness and weight changes after a four-week intervention in overweight and obese adults. The researchers asked one group to consume two cups of fresh watermelon daily, while a second group ate low-fat cookies with the same calories as the watermelon. 

The researchers allowed the groups to eat their snacks at any time of day, during one or multiple sittings, alone or with other foods. Watermelon promoted more fullness than the cookies, lasting up to 90 minutes after eating. People who ate watermelon lost weight, reduced their waist-to-hip ratios and blood pressure levels, and improved their cholesterol.

Might Reduce Muscle Soreness

In a study published in 2017, researchers asked people to drink 16 ounces of watermelon juice enriched in L-citrulline two hours before running a half-marathon. The researchers found that those who drank the watermelon juice had less muscle soreness for up to 72 hours compared to a placebo group. However, more robust studies need to be done to confirm that watermelon juice can alleviate muscle soreness.

Supports Digestion

Watermelon is not very high in fiber. Still, the fiber in watermelon helps support a healthy gut. The fruit contains fluid and prebiotics, which stimulate the growth and activity of "good" bacteria in the large intestine.

Prebiotics are tied to healthy immune function, anti-inflammation, and positive mood. Prebiotics also boost mineral absorption, improve blood sugar and insulin levels, and may protect against colon cancer.

Nutrition of Watermelon

One cup of diced watermelon has the following nutrients:

• Calories: 45.6
• Fat: 0.228g
• Sodium: 1.52mg
• Carbohydrates: 11.5g
• Fiber: 0.608g
• Added sugars: 9.42g
• Protein: 0.927g

Watermelon's natural sweetness is bundled with vitamins A and C, which support immune function and skin health. Other nutrients include potassium, magnesium, B vitamins, and health-protective antioxidants.

Risks of Watermelon

For the most part, watermelon is a safe fruit to enjoy in moderation. Still, people, such as those with the following health conditions, may need to take caution with watermelon.

Diabetes

Watermelon has a high glycemic index (GI). GI indicates how quickly your blood sugar rises after eating certain foods. Low-GI foods raise blood sugar slowly, while high-GI foods spike blood sugar quickly. People with diabetes do not need to avoid high-GI foods like watermelon. Still, eating watermelon with low-GI foods (e.g., high-fiber bran cereal or oatmeal) helps manage blood sugar levels.

Gastrointestinal (GI) Concerns

Watermelon is a high-FODMAP food. FODMAPs are short-chain carbs, sugars, starches, and fibers. The small intestine does not absorb high-FODMAP foods well. Instead, the FODMAPs retain water and ferment in the colon, which causes gas. People with GI concerns, like irritable bowel syndrome (IBS), may have symptoms like stomach cramps and diarrhea.

Oral Allergy Syndrome

Oral allergy syndrome is a pollen allergy. The pollen from ragweed is related to watermelon. As a result, some people may develop tingly lips or an itchy mouth after eating the fruit. The body quickly breaks down watermelon in your mouth and stomach, so you are unlikely to have severe allergy symptoms.

Tips for Consuming Watermelon

The trick to choosing a ripe watermelon is to look for a yellow or cream-colored splotch or ground spot, the fruit's key sign of peak ripeness. Given its high water content, a ripe watermelon is heavy when you pick it up. Be sure to wash the watermelon before you slice it to clear any bacteria.

Fresh watermelon is versatile; you can incorporate it into sweet and savory recipes. Tips for enjoying watermelon include:

• Add watermelon to a garden vegetable salad or serve over fresh greens with balsamic vinaigrette.
• Blend watermelon with coconut milk and chopped dark chocolate, then pour the mixture into popsicle molds. This is an alternative to icy treats made with added sugar.
• Combine cubes or watermelon balls with other fresh fruit in a simple fruit salad garnished with fresh mint, freshly grated ginger, or shredded coconut.
• Combine seedless watermelon with fresh lemon juice and freeze for a refreshing and slushy drink
• Dip fresh watermelon cubes in melted dark chocolate. The two treats pair surprisingly well.
• Make a batch of watermelon salsa. Ccombine it with cucumber, red onion, jalapeno, cilantro, and lime juice.
• Skewer watermelon and avocado chunks coated with lime juice for a colorful snack or appetizer served raw or grilled.

A Quick Review

Watermelon is a delicious fruit with many possible health benefits. Research has found that its nutrients can reduce blood pressure and improve circulation to support heart health. Watermelon may also help reduce muscle soreness, manage weight, aid digestion, and protect your skin.

Eating the fruit may also protect against chronic diseases, including Alzheimer's disease, heart disease, and type 2 diabetes. Eating watermelon is generally safe; however, if you have any concerns, talk to a healthcare provider before consuming it.