The Top 9 Health Benefits of Watermelon


Share post:

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

It’s sweet and juicy, making it the proper deal with to quench your thirst through the summer season heat.

This large spherical fruit has a green rind and vivid red flesh. It’s additionally full of nutrients, together with antioxidants and vitamins A and C.

Here are 9 of the highest health advantages of watermelon.

1. Helps you keep hydrated

Staying hydrated is essential on your body to operate correctly.

Body temperature regulation, regular organ operate, nutrient supply to cells, and alertness are just some of the bodily processes that depend on satisfactory hydration (2Trusted Source).

Eating foods with a high water content might assist give your body the water it must operate correctly.

Watermelon includes 92% water, making it an incredible selection for day by day water intake (3Trusted Source).

Furthermore, as a consequence of its excessive water content material, this melon has a low calorie density — in different phrases, only a few calories for its complete weight.

Eating foods with low calorie densities, similar to watermelon, might assist weight management by maintaining you feeling full for longer (4Trusted Source).


Watermelon’s excessive water content material might assist hold you hydrated — which helps your general health — in addition to feeling full.

2. Packed with nutrients and helpful plant compounds

Watermelon contains a range of nutrients, together with potassium, magnesium, and vitamins A and C. It’s additionally comparatively low in calories, containing simply 46 per cup (152 grams) (5Trusted Source).

Here are the nutrients in 1 cup (152 grams) of raw, diced watermelon:

  • Calories: 46
  • Carbs: 11.5 grams
  • Fiber: 0.6 grams
  • Sugar: 9.4 grams
  • Protein: 0.9 grams
  • Fat: 0.2 grams
  • Vitamin A: 5% of the Daily Value (DV)
  • Vitamin C: 14% of the DV
  • Potassium: 4% of the DV
  • Magnesium: 4% of the DV

Watermelon can also be a rich supply of citrulline, an amino acid that will improve exercise efficiency (6Trusted Source).

Plus, it boasts antioxidants, together with vitamin C, carotenoids, lycopene, and cucurbitacin E (3Trusted Source7Trusted Source).

These compounds assist fight free radicals, that are unstable molecules that will injury your cells in the event that they accumulate in your body. Over time, this injury might result in circumstances like diabetes, heart disease, and most cancers (8Trusted Source).


Watermelon boasts quite a few nutrients, together with a considerable amount of vitamins A and C. It additionally presents antioxidants like lycopene and cucurbitacin E.

3. May have anticancer results

Several plant compounds discovered in watermelon, together with lycopene and cucurbitacin E, have doable anticancer results.

While research outcomes are blended, lycopene intake could also be related to a decrease threat of some types of most cancers, similar to prostate and colorectal cancers (9Trusted Source10Trusted Source11Trusted Source12Trusted Source).

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

Additionally, cucurbitacin E might inhibit tumor progress by selling the autophagy of cancer cells. Autophagy is the method by which your body removes broken cells (14Trusted Source15Trusted Source).

All the identical, additional human analysis is critical.


Watermelon contains plant compounds that will fight sure kinds of most cancers. However, extra research are wanted.

4. May improve heart health

Several nutrients in watermelon might support heart health.

Heart disease is the main trigger of death worldwide. It’s value noting that way of life components like diet might decrease your threat of heart assault and stroke by lowering your blood pressure and cholesterol levels (16Trusted Source17Trusted Source).

Studies counsel that lycopene might assist decrease cholesterol and blood pressure. It may additionally assist forestall oxidative injury attributable to excessive cholesterol levels (3Trusted Source).

Watermelon additionally contains citrulline, an amino acid that will increase nitric oxide levels in your body. Nitric oxide helps your blood vessels develop, which lowers blood pressure (18Trusted Source).

Other heart-healthy vitamins and minerals in watermelon include magnesium, potassium, and vitamins A, B6, and C (3Trusted Source).


The lycopene and citrulline in watermelon might assist heart health by decreasing blood pressure and cholesterol.

5. May reduce inflammation and oxidative stress

Inflammation is a key driver of many continual diseases.

The mixture of antioxidants, lycopene, and vitamin C in watermelon might assist lower inflammation and oxidative injury (3Trusted Source).

In one research, rats fed watermelon powder to complement an unhealthy diet developed much less oxidative stress and decrease levels of the inflammatory marker C-reactive protein than these in the management group (19Trusted Source).

Additionally, an 8-week research gave 31 people with weight problems and excessive inflammatory markers 500 mg of vitamin C twice day by day. They confirmed a big lower in inflammatory markers compared with the management group (20Trusted Source).

As an antioxidant, lycopene may additionally delay the onset and development of Alzheimer’s disease. However, extra analysis is required ((*9*)).


Watermelon contains compounds that will assist reduce inflammation, excessive levels of that are linked to quite a few sicknesses.

6. May assist forestall macular degeneration

The watermelon compound lycopene might have benefits for your eyes.

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

Lycopene’s role as an antioxidant and anti-inflammatory compound might assist forestall and inhibit AMD, although analysis is proscribed (22Trusted Source23Trusted Source).

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

Keep in thoughts that human analysis is critical.


Lycopene might assist forestall AMD as a consequence of its antioxidant and anti-inflammatory properties. Still, additional research are wanted.

7. May relieve muscle soreness

Citrulline, an amino acid discovered in watermelon, might improve exercise efficiency and reduce muscle soreness (24Trusted Source25Trusted Source).

It’s additionally out there as a supplement.

One overview discovered that common intake of citrulline for a minimum of 7 days improved cardio efficiency by growing the body’s production of nitric oxide (26Trusted Source).

This compound helps develop blood vessels in order that your heart doesn’t must work as hard to pump blood through your body (27).

What’s extra, some proof means that watermelon itself — not simply citrulline — might aid your body after exercise.

One older research gave athletes plain watermelon juice, watermelon juice blended with citrulline, or a management drink. Both watermelon drinks led to much less muscle soreness and faster heart price restoration than the management drink (28Trusted Source).

Still, extra analysis is required.


The citrulline in watermelon might assist improve exercise efficiency and lower muscle soreness.

8. May assist skin health

Vitamins A and C, that are discovered in watermelon, are essential for skin health.

Vitamin C — both when eaten or utilized topically — helps your body make collagen, a protein that retains your skin supple and your hair strong (29Trusted Source30Trusted Source).

One overview discovered {that a} greater intake of vitamin C from meals and/or dietary supplements might lower your possibilities of creating wrinkles and dry skin (31Trusted Source32Trusted Source).

Vitamin A can also be essential for healthy skin because it helps create and restore skin cells (33Trusted Source).

In one overview, animals with vitamin A deficiency had poorer wound therapeutic than these fed a nutritionally full diet (34Trusted Source).

Bear in thoughts that additional human research on watermelon particularly are wanted.


Several nutrients in watermelon promote hair and skin health, although extra analysis is critical.

9. May improve digestion

Watermelon contains a lot of water and a small amount of fiber, each of that are vital for healthy digestion.

Fiber helps hold your bowels common, whereas water strikes waste through your digestive tract extra effectively (35Trusted Source36Trusted Source).

One survey in 4,561 adults discovered that these with low fluid and low fiber intakes had been extra more likely to experience constipation. Nonetheless, different components might have performed a role (37Trusted Source).


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

The bottom line

Watermelon is a tasty, thirst-quenching fruit that many people take pleasure in in the heat of summer season.

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

Studies counsel that this sweet, red melon might even boost heart health, reduce muscle soreness, and lower inflammation, although extra analysis is required.

Related articles

The Complete Beginner’s Guide to the DASH Diet

High blood pressure impacts greater than a billion people worldwide — and that quantity is rising. In reality, the...

Whole-Foods, Plant-Based Diet: A Detailed Beginner’s Guide

There are many arguments about which diet is finest for you. Nevertheless, health and wellness communities agree that diets emphasizing fresh, complete substances and...

The Paleo Diet — A Beginner’s Guide Plus Meal Plan

The paleo diet is designed to resemble what human hunter-gatherer ancestors ate hundreds of years in the past. Although...

Mediterranean Diet 101: A Meal Plan and Beginner’s Guide

Rich in flavorful elements like fruits, vegetables, complete grains, and heart-healthy fat, the Mediterranean diet is equal elements...