Top 9 Health Advantages Of Watermelon

Health Advantages Of watermelon

watermelons were first domesticated in Northeast Africa around 4,000 years ago.

It’s sweet and juicy, making it the ideal summertime treat to satisfy your thirst.

The rind of this enormous spherical fruit is green, and the flesh is vivid crimson. It’s also high in antioxidants and vitamins A and C, among other nutrients.

Here are the Top 9 Health Advantages Of Watermelon.

Getty Images/Irina Spiller

  1. Assists you in staying hydrated

It is critical to keep your body hydrated in order for it to work correctly.

Only a few bodily activities rely on appropriate hydration: body temperature regulation, normal organ function, nutrition delivery to cells, and attentiveness.

Eating foods high in water may aid in providing your body with the water it requires to function correctly.

Watermelon is 92 percent water, making it an excellent choice for everyday hydration.

Furthermore, because of its high water content, this melon has a low-calorie density or a low number of calories per unit of weight.

Watermelon, for example, has a low-calorie density, which may help you lose weight by keeping you satisfied for longer.


Watermelon’s high water content may help you stay hydrated while also filling you up, which is good for your overall health.

  1. High in nutrients and plant components that are helpful to the body

Potassium, magnesium, and vitamins A and C are among the minerals found in watermelon. It’s very low in calories, with only 46 calories per cup (152 grammes).

The nutrients in 1 cup (152 grammes) of diced raw watermelon are as follows:

  • 46 calories
  • 11.5 grammes of carbohydrates
  • 0.6 grammes of fibre
  • 9.4 grammes of sugar
  • 0.9 gramme protein
  • 0.2 gramme fat
  • 5% of the Daily Value for Vitamin A (DV)
  • 14 percent of the daily value for vitamin C
  • Potassium: 4% of the daily value
  • Magnesium: 4% of the daily value

Watermelon is also high in citrulline, an amino acid that can help you exercise better.

Vitamin C, carotenoids, lycopene, and cucurbitacin E are among the antioxidants found in it.

These compounds aid in the fight against free radicals, which are unstable molecules that can harm your cells if they build up in your body. Diabetes, heart disease, and cancer may develop as a result of this damage over time.


Watermelon contains a lot of nutrients, including a lot of vitamins A and C. Antioxidants like lycopene and cucurbitacin E, are also present.

  1. It’s possible that it has anti-cancer properties.

Lycopene and cucurbitacin E, two plant chemicals present in watermelon, may have anti-cancer properties.

While the evidence is conflicting, lycopene consumption may be linked to a lower risk of certain malignancies, such as prostate and colorectal cancers.

Lycopene is thought to work by reducing insulin-like growth factor (IGF), a hormone that encourages cell proliferation, in the bloodstream. Cancer is a disease that develops when cell division becomes unregulated.

In addition, cucurbitacin E may decrease tumour growth by inducing cancer cell autophagy. The process through which your body eliminates damaged cells is known as autophagy.

Nonetheless, the more human study is required.

SUMMARY Watermelon includes plant components that may help to prevent cancer in some people. However, more research is required.

  1. It has the potential to improve heart health.

Watermelon contains a number of nutrients that may help to keep your heart healthy.

The main cause of death in the world is heart disease. It’s worth noting that by lowering your blood pressure and cholesterol levels, lifestyle factors like nutrition can help reduce your risk of heart attack and stroke.

Lycopene has been shown in studies to help decrease cholesterol and blood pressure. It may also aid in the prevention of oxidative damage brought on by excessive cholesterol levels.

Watermelon also includes citrulline, an amino acid that may help your body produce more nitric oxide. Nitric oxide causes your blood vessels to dilate, lowering your blood pressure.

Magnesium, potassium, and vitamins A, B6, and C are among the heart-healthy vitamins and minerals found in watermelon.


Watermelon’s lycopene and citrulline may benefit heart health by decreasing blood pressure and cholesterol.

  1. It has the potential to alleviate inflammation and oxidative stress.

Many chronic diseases are fueled by inflammation.

Watermelon’s antioxidants, lycopene, and vitamin C may aid to reduce inflammation and oxidative damage.

In one study, rats given watermelon powder to supplement an unhealthy diet had less oxidative stress and lower levels of the inflammatory marker C-reactive protein than control rats.

In addition, 31 persons with obesity and elevated inflammatory markers were given 500 mg of vitamin C twice daily for eight weeks in a research. When compared to the control group, they demonstrated a significant reduction in inflammatory markers.

Lycopene may help to prevent the beginning and progression of Alzheimer’s disease by acting as an antioxidant. More research, however, is required (21).


Watermelon includes chemicals that may aid to reduce inflammation, which has been associated to a variety of diseases.

  1. May aid in the prevention of macular degeneration

Lycopene, a chemical found in watermelon, may be beneficial to your eyes.

A common eye condition that can lead to blindness in older people is age-related macular degeneration (AMD).

Though data is limited, lycopene’s antioxidant and anti-inflammatory properties may help prevent and suppress AMD.

Lycopene treatment of eye cells in a test tube revealed that it reduced the ability of inflammatory markers to harm cells. It’s important to remember that human research is required.


Because of its antioxidant and anti-inflammatory characteristics, lycopene may assist to prevent AMD. Still, further research is required.

  1. It’s possible that it’ll help with muscle pain.

Citrulline, an amino acid present in watermelon, may help athletes perform better and feel less sore. It can also be taken as a supplement.

According to one study, taking citrulline on a daily basis for at least 7 days increased aerobic performance by increasing the body’s nitric oxide synthesis.

This substance aids in the expansion of blood arteries, reducing the amount of effort required by your heart to pump blood throughout your body (27).

Furthermore, some research suggests that watermelon, not just citrulline, may help your body recover after exercise.

In a previous trial, athletes were given either pure watermelon juice, watermelon juice laced with citrulline, or a placebo drink. Compared to the control drink, both watermelon drinks resulted in decreased muscular soreness and faster heart rate recovery.

More research is still required.


Watermelon’s citrulline may aid in improving workout performance and reducing muscular soreness.

  1. It may be beneficial to your skin’s health.

Watermelon contains vitamins A and C, which are vital for skin health.

Vitamin C, when consumed or used topically, aids in the production of collagen, a protein that keeps your skin supple and your hair healthy.

According to one study, increasing your vitamin C consumption through food and/or supplements will help you avoid wrinkles and dry skin.

Vitamin A is also necessary for healthy skin since it aids in the formation and repair of skin cells.

Animals with vitamin A deficiency experienced poorer wound healing than those provided a nutritionally full diet, according to one study.

Keep in mind that more research on watermelon in humans is required.


Watermelon has several nutrients that help hair and skin health, however additional research is needed.

  1. It may help with digestion.

Watermelon is high in water and has a tiny bit of fibre, both of which are essential for a healthy digestive system.

Water helps transport waste through your digestive tract more quickly, and fibre helps keep your bowels regular.

Constipation was shown to be more common in people who consumed less liquids and fibre, according to a study of 4,561 adults. Other factors, though, could have had a role.


Watermelon’s fibre and water levels may help with digestion by encouraging regular bowel motions.

Last but not least

Watermelon is a refreshing and sweet fruit that many people love during the summer.

It is high in water and contains nutrients such as lycopene, citrulline, and vitamins A and C.

More research is needed to see if this delicious, red melon can improve heart health, reduce muscle soreness, and reduce inflammation.

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