18 Amazing Health Benefits Of Watermelon

Watermelon is a sweet and refreshing fruit that makes a great low calorie snack during summers. This fruit provides hydration and also a lot of essential nutrients, including minerals, vitamins and antioxidants. Watermelon is a member of Cucurbitaceae family and there are 5 most common types of water melon including the seeded watermelon, the seedless watermelon, yellow watermelon, mini watermelon, and the orange watermelon. In this article we will take a look on some of the most essential health benefits of watermelon.

Watermelon is very low in calories, in fact as far as fruits are concerned, it is one of the lowest fruits in calories and one cup or 154 grams of watermelon has only 46 calories, and this is even lower than low-sugar fruits like berries.

One cup or 154 grams of watermelon contain many other nutrients, including various vitamins and minerals. Vitamin A is 18% of the RDI, vitamin C is 21% of the RDI, Vitamin B1, B5 and B6, are 3% of RDI, Potassium level is 5% of the RDI, Magnesium is 4% of the RDI.

The fruit also contain rich amount of carotenoids, such as lycopene and beta-carotene. Moreover, it has also an important amino acid called the Citrulline. Some of the important antioxidants present in watermelon are Vitamin C, carotenoids, lycopene, and cucurbitacin E.

1. Watermelon Keeps You Hydrated:

   It is important to drink plenty of water so as to remain hydrated. However, consuming foods that have rich water content can even help you. And guess what? Watermelon is known to have 92% of water in it. ⁽¹⁾ Moreover, you remain feeling full for a long time when you consume watermelon. Watermelon even contains fiber in it and this, water and fiber together makes it a good food to eat without lot of calories.

2. It Might Lower Inflammation And Oxidative Stress:

   One of the key drivers of several chronic diseases is the inflammation. Watermelon is a fruit that might help you lower inflammation and oxidative damage. This is because it is rich in anti-inflammatory antioxidants like lycopene and vitamin C.⁽¹⁾

   In a study of 2015, laboratory rats were fed with watermelon powder in order to supplement an unhealthy diet. It was found that as compared to the controlled group, these lab rats developed lower levels of the inflammatory marker C-reactive protein and had less oxidative stress.⁽²⁾

   In one previous study, humans were given lycopene-rich tomato juice along with added vitamin C. It was found that overall, their inflammatory markers went down and antioxidants went up. Watermelon has got both, vitamin C and lycopene in it.⁽³⁾

3. Watermelon Is Beneficial During Pregnancy:

   Watermelon is beneficial for pregnant women. Heartburn and acidity are quite common during pregnancy, especially during the later stages of pregnancy. Watermelon is a fruit that can help ease heartburn and might also help in relieving signs of morning sickness. Amino acids present in the fruit can also help in dealing with muscle cramps that generally occur in the 3rd trimester.

4. It Helps In Preventing Asthma:

   As per some experts it is believed that free radicals contribute to the development of symptoms of asthma.⁽⁴⁾ Presence of specific antioxidants in the lungs, including vitamin C, might reduce your risk of developing asthma. Studies have not confirmed that one can help prevent asthma by taking supplements of vitamin C; however, a diet that is packed with this vitamin might offer some sort of protection. One cup or 154 grams of watermelon offers you 12.5 mg of vitamin C, or somewhere in between 14% to 16% of an individual’s daily requirements of vitamin C.

5. Watermelon Might Prevent Cancer:

   Watermelon contains certain components in it that is known to help in preventing cancer. It has been studies that lycopene along with some other individual plant compounds present in watermelon has got exclusive anti-cancer effects.

   Though intake of lycopene is associated with a lower risk of specific types of cancer, the studies are mixed. So far, the strongest link seems to be something between lycopene and cancers of the digestive system.⁽¹⁾ It appears to reduce the risk of cancer by lowering insulin-like growth factor or the IGF, which is a protein that is involved in cell division. High levels of IGF are associated with cancer.⁽⁵⁾ Apart from this, cucurbitacin E, has also been investigated for its ability to inhibit the growth of tumor.^(6,7)

6. Watermelon Helps In Weight Loss:

   Are you looking for a weight loss diet? You can try adding watermelon to your diet. Though the high content of water instantly satiates you, it even helps you to flush out the toxins out of your body and increase the body’s metabolism. All these factors together help in weight loss.

7. It Has Got Diuretic Properties:

   Watermelon is also known for its diuretic properties. Some people make use of diuretic drugs so as to help their body removes any excess water or salt. This can be beneficial for people who have kidney issues, high blood pressure, and some other ill health conditions.

   A mouse study conducted in the year 2014 has concluded that the diuretic action of watermelon might be as effective as that of the furosemide, which is a popular diuretic. This could make watermelon a natural option for those people who have excess fluid in the body.

   NOTE: Do not ever stop taking your prescription diuretic without consulting with your doctor.

8. It Is Good At Treating Diabetes:

   Many of us might wonder if watermelon for diabetic patients is a healthy choice. Well, the answer is, you can take this fruit even if you have diabetes because though it contains high glycemic index, it is known to lower the glycemic load. So, it can be said in simple words that the sugar that is present in watermelon does not get absorbed in the blood easily, and thus reduces your risk of instant sugar hike in your blood.

9. Watermelon Strengthens Immunity:

   Being packed with vitamin B6 and vitamin C, watermelon is known to work as wonder in strengthening the body’s immunity. Both of these properties help in the production of antibodies and also in the formation of RBCs, which ultimately helps in regulating the body’s immune system and also in the protection against infection and several diseases.

10. It Prevents Heat Strokes:

    One of the most dangerous problems faced by a lot of people in the United States is heat stroke. However, this condition can be really life-threatening. Watermelon which contains electrolytes in it can help in preventing heat strokes.

    All you need to do is simply sip some juice of watermelon and this will help you keep the body cool and also help in regulating your body temperature.

11. Watermelon Might Help In Preventing Macular Degeneration:

    Watermelon could also help you in preventing macular degeneration and improve your eye health. Lycopene is present in various parts of the eye, where it aids protect against oxidative damage and inflammation. It might even prevent AMD or Age-related macular degeneration, which is a common eye problem that can lead to blindness in elderly people. The role of Lycopene as an antioxidant and anti-inflammatory compound might help in preventing AMD from developing and from getting worse.

12. It Helps In Maintaining Healthy Gums And Improving Dental Health:

    Watermelon is loaded with the goodness of vitamin C, and this can help in keeping your gums and capillaries quite healthy. The dearth of vitamin C can result in conditions, such as inflammation of the gums, gingivitis, or bleeding gums. This vitamin is also beneficial in getting rid of the bacteria in your mouth that can result in gum infections and diseases.

    Consuming one single cup or 154 grams of watermelon everyday can prevent you from a periodontal disease which is a dental condition affecting 25% of the world’s population. This condition is characterized by tooth loss, infection, and it is even linked to several heart diseases. Vitamin C is the major substance that reduces the adverse effects of periodontal disease. So, all you need to do is take at least one cup of watermelon every day and improve your gums and dental health.

13. Watermelon Boosts Body’s Energy Level:

    Watermelon is rich in potassium and vitamin B and this makes it an ideal fruit to spike up your energy levels. Potassium keeps you away from tiredness and also lethargy and vitamin B aids you in restoring the energy levels in your body.

14. Heart Health Benefits Of Watermelon:

    Heart disease is the leading cause of death all across the world.⁽⁸⁾ Lifestyle factors, which includes diet, might lower your risk of getting heart stroke or heart attack by reducing cholesterol levels and your blood pressure levels. There are a lot of nutrients found in watermelon which have got specific benefits for the heart health.

    Studies have suggested that lycopene might help in lowering cholesterol and blood pressure levels. It can even help in preventing oxidative damage to cholesterol. As per studies in obese, postmenopausal women and Finnish men, lycopene might even help in reducing the stiffness and thickness of artery walls.^{(9, 10)}

    Citrulline is present in watermelon and this citrulline is an amino acid that might increase your nitric oxide levels in your body. Nitric oxide aids your blood vessels expand, which in turn lowers your blood pressure.⁽¹¹⁾ Other minerals and vitamins present in watermelon are beneficial for your heart health. These include vitamin B6, Vitamin A, vitamin C, potassium and magnesium.

15. It Might Help In Relieving Muscle Soreness:

    Citrulline is an amino acid found in watermelon that might reduce muscle soreness. It is also available as a supplement. Interestingly, the juice of watermelon appears to enhance the absorption of citrulline.

    A small study was conducted where athletes were given plain watermelon juice, watermelon juice that was mixed with citrulline, or a citrulline drink. Both watermelon drinks resulted in less muscle soreness and also a quicker recovery of heart rate, as compared to citrulline on its own.⁽¹²⁾ The researchers even conducted a test-tube experiment that investigated the absorption of citrulline. They found that citrulline absorption is most effective when it is consumed as a component found in the watermelon juice.

    Some other research even looked at the potentiality of citrulline to improve exercise endurance and performance.

    So far, citrulline does not seem something like improving your exercise performance in the amounts of studies conducted. Still, it is an area of research interest.⁽¹³⁾

16. Watermelon Can Improve Digestion:

    Watermelon has lots of water in it and only a small amount of fiber in it; both of which are essential for a healthy digestion. Fiber provides bulk to your stool, and water helps keep the digestive tract moving in an efficient manner. Consuming water and fiber-rich fruits and vegetables like watermelon can be highly beneficial in promoting normal bowel movements.

17. Brain Health Benefits Of Watermelon:

    Watermelon is also beneficial for brain health. This is because of the presence of antioxidant, known as lycopene. Say for example, it might help in delaying the onset and also the progression of Alzheimer’s disease.

18. Skin And Hair Health Benefits Of Watermelon:

    Two vitamins, vitamin A and vitamin C present in watermelon which are both essential for skin and for hair health. Vitamin A is known to be beneficial for a healthy skin as it helps in creating and repairing skin cells. Without enough of vitamin A, the skin looks flaky and dry.

    Vitamin C helps the body to prepare collagen, which is a protein that keeps the skin supple and the hair strong. Moreover, watermelon also helps in protecting your skin from sunburn because of the presence of lycopene and beta-carotene.⁽¹⁴⁾

Watermelon is not doubt a surprisingly healthy fruit with enough of water content in it along with most essential nutrients and plant compounds. Watermelon is not just rich in nutrients that are beneficial for health but is also an excellent tasty low-calorie treat that you should add to your diet to improve your health and to enjoy the fruit treat!

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• Watermelon & Diabetes: How Safe is it for Diabetics to Eat Watermelon?
• Effects of Watermelon on Blood Sugar
• Side Effects of Eating Watermelon