10 Surprising Health Benefits of Watermelon You Need to Know!

The numerous health benefits of watermelon make it clear that this refreshing summer fruit is not only delicious but also incredibly nutritious. From supporting hydration and heart health to potentially reducing cancer risk and improving skin appearance, the pros of watermelon are numerous. By incorporating watermelon into your diet, you can enjoy the many perks of eating watermelon while supporting your overall health and well-being.

What is Watermelon?

Watermelon (Citrullus lanatus) is a large, juicy fruit known for its sweet, refreshing taste and high water content. Belonging to the Cucurbitaceae family, it has a hard green rind and red or pink flesh dotted with black seeds, though seedless varieties are also common. Watermelon is a popular summer fruit, often enjoyed chilled or in fruit salads. It is rich in vitamins A and C, antioxidants, and electrolytes, making it both hydrating and nutritious. Originally from Africa, watermelon is now cultivated worldwide. Beyond being a delicious snack, it can also be blended into drinks and desserts and even grilled for savoury dishes.

Nutritional Value In A Watermelon

Here is a table showing the nutritional profile of 100 grams of watermelon:

10 Health Benefits of Watermelon

1. Supports Optimal Hydration: One of the most significant perks of eating watermelon is its high water content. With 92% water, watermelon is an excellent choice for staying hydrated, especially during hot summer months. Proper hydration is crucial for maintaining body fluid balance, regulating body temperature, and supporting overall health.
2. Rich in Essential Nutrients and Antioxidants: Watermelon is rich in vitamin C, which supports immune function and skin health, and vitamin A, which is essential for eye health. Watermelon also contains lycopene, a powerful antioxidant that gives the fruit its red colour and helps protect cells from oxidative damage.
3. Potential Anti-Cancer Properties: The high lycopene content in watermelon may contribute to its potential anti-cancer properties. Lycopene is a potent antioxidant, and emerging evidence suggests it may help reduce the risk of certain cancers, such as prostate, breast, and lung cancer.
4. Promotes Cardiovascular Health: Watermelon is an excellent source of potassium, a mineral that helps regulate blood pressure and supports heart health. The lycopene in watermelon may also contribute to cardiovascular health by reducing inflammation and oxidative stress, which are risk factors for heart disease.
5. Helps Combat Inflammation and Oxidative Damage: Inflammation and oxidative stress are linked to various chronic diseases, such as diabetes, arthritis, and certain cancers. The antioxidants in watermelon, particularly lycopene, help combat inflammation and protect cells from oxidative damage.
6. Strengthens Bones and Joint Function: Watermelon supports bone and joint health with beta-cryptoxanthin, which helps reduce joint inflammation linked to arthritis. Its antioxidants, lycopene and vitamin C, lower oxidative stress and inflammation. Lycopene may improve bone density by reducing bone resorption, while vitamin C aids collagen production, which is essential for strong bones and joint tissues.
7. Supports Eye Health: Watermelon is a good source of beta-carotene, which your body converts into vitamin A. Vitamin A is essential for maintaining healthy eyes and preventing vision problems, such as night blindness and age-related macular degeneration. The antioxidants in watermelon, including vitamin C and lycopene, may also help protect your eyes from oxidative damage.
8. Eases Post-Workout Muscle Discomfort: One of the lesser-known perks of eating watermelon is its potential to alleviate muscle soreness after exercise. Watermelon contains an amino acid called citrulline, which may help reduce muscle soreness and improve recovery time. Citrulline is converted into arginine in the body, which helps relax blood vessels and improve blood flow to the muscles.
9. Enhances Skin Health: Vitamin C is essential for collagen production, which helps keep skin firm and elastic. Lycopene protects the skin from sun damage and may help reduce the appearance of wrinkles and age spots. The high water content in watermelon also helps keep skin hydrated and supple.
10. Aids in Healthy Digestion: Watermelon is a good source of dietary fibre, which is important for maintaining healthy digestion. Fibre helps promote regular bowel movements, prevents constipation, and supports the growth of beneficial gut bacteria. The high water content in watermelon also contributes to healthy digestion by keeping the digestive tract hydrated and moving smoothly.
11. Boosts Athletic Performance: The citrulline in watermelon may also benefit athletic performance. Studies have shown that citrulline supplementation can improve exercise performance and reduce fatigue. Eating watermelon before exercise may help enhance endurance and reduce muscle fatigue.

Are Watermelon Seeds or Rinds Good for You?

While most people discard watermelon seeds and rinds, they are actually edible and offer their own health benefits. Watermelon seeds are rich in magnesium, iron, zinc, folate, healthy fats, and protein—nutrients essential for heart health, energy production, immune support, and muscle function. Roasted seeds make a crunchy, nutrient-dense snack for salads or trail mixes.

The rind, lower in sugar and higher in fibre than the flesh, supports digestion and slows sugar absorption. It also contains L-citrulline, an amino acid that may reduce blood pressure and improve blood flow. Watermelon rind can be eaten raw, pickled, or cooked, making both seeds and rind nutritious, waste-reducing additions to your diet.

At Metropolis Healthcare, we understand the importance of maintaining good health through proper nutrition and regular check-ups. Our team of skilled phlebotomists provides convenient at-home sample collection services, ensuring that you can easily monitor your health without the hassle of visiting a lab. With our state-of-the-art diagnostic facilities and commitment to delivering accurate results, you can trust Metropolis Healthcare to be your partner in your health journey.

FAQs

Is it okay to eat watermelon every day?

Eating watermelon daily can be a healthy addition to your diet, as long as you consume it in moderation. However, it's important to remember that watermelon contains natural sugars, so if you have diabetes or are watching your sugar intake, be mindful of your portion sizes.

Is watermelon high in sugar?

Watermelon is relatively low in sugar compared to many fruits, with about 6 grams of sugar per 100-gram serving—less than apples or bananas. However, if you're keeping an eye on your sugar intake, it's still best to consume watermelon in moderation to maintain a balanced diet.

What is the best time to eat watermelon?

The best time to eat watermelon is in the morning or as a midday snack. Its high water content helps hydrate the body, and consuming it on an empty stomach can boost digestion. However, it's also great after exercise for replenishing fluids and nutrients lost during physical activity.

Is watermelon good for skin?

Yes, watermelon is good for skin health due to its high content of vitamins A and C, as well as lycopene. These nutrients help protect the skin from sun damage, promote collagen production, and maintain skin elasticity. The high water content in watermelon also helps keep the skin hydrated and supple.

Why no water after watermelon?

Drinking water immediately after eating watermelon may dilute digestive juices, potentially disrupting the stomach’s pH balance and slowing digestion. This could also encourage microbial growth in the gut, causing discomfort like bloating or diarrhoea, particularly in sensitive individuals. However, no scientific evidence supports these claims.

Is it safe to go on a 'watermelon diet'?

Although watermelon is nutritious, relying solely on it for a diet is not advisable. Such a restrictive approach can lead to nutrient deficiencies and insufficient calorie intake. It's essential to maintain a balanced diet that includes a variety of fruits, vegetables, whole grains, proteins, and healthy fats for overall health.