Watermelon is a popular fruit known for its refreshing properties. Originally from West Africa, watermelon is traditionally eaten in the summer and offers many health benefits.
Like melon, pumpkin, squash, and cucumber, watermelon is part of the large family of cucurbits, being one of the largest members, sometimes reaching a record weight of 30 pounds. But most watermelons weigh 4-6 lbs.
It is also renowned for its high water content (around 92%), which makes it one of the most water-laden fruits in the world, suitable for the summer heat, and naturally very hydrating.
Main Benefits of Watermelon
1. Good source of vitamin C
Watermelon contains a lot of vitamin C. Vitamin C or ascorbic acid is an essential molecule that plays an important role in our metabolism. It is also a powerful anti-oxidant. It helps fight against free radicals that attack our DNA and our cells, a phenomenon commonly called oxidative stress. It is also involved in healing and maintaining the immune system.
Vitamin C’s role in wound healing has also been observed in many studies because it is essential for the formation of new connective tissue. The enzymes involved in the formation of collagen (the main component of wound healing) cannot function without vitamin C.
3. Protects your eyes
Watermelon is rich in the antioxidant lycopene. Studies have shown that lycopene protects the body from oxidative damage, and has an anti-inflammatory effect. In addition, lycopene supports the preservation of healthy eyes. It can reduce the chance that vision decreases.
3. Lowers blood pressure
Many people suffer from high blood pressure. This not only causes annoying complaints but also increases your risk of cardiovascular diseases. Healthy blood pressure is therefore of great importance. Your diet can help you with this. Limiting your sugar and salt consumption is important here, but there are also many foods that you can eat a bit more of. Watermelon is a good example of this. This health benefit is also due to the lycopene contained in watermelon. Lycopene provides support in lowering blood pressure. Studies show that it can also have a positive impact on your cholesterol levels and that it can help to keep your blood vessels healthy and supple.
4. Keeps your skin healthy
Eating watermelon can contribute to beautiful and healthy skin. This is mainly due to the vitamin C and provitamin A contained in it. Provitamin A is converted into vitamin A in your body. And vitamin A nourishes the skin from the inside out, which helps keep the skin healthy. Vitamin C ensures a healthy production of collagen. This is a type of protein that holds your connective tissue together. Among other things, it is indispensable for a healthy skin structure. It helps to keep your skin firm, supple and elastic.
5. Hydrates the body
To keep your body healthy, it is crucial that you get enough fluids every day. If you don’t drink enough, you’ll be tired faster, your organs won’t be able to do their job properly, you’ll get headaches faster, and your body will have more trouble draining waste. Watermelon consists of no less than 92 percent water. Eating watermelon is therefore an ideal (and tasteful) way to get hydrated.
6. Helps to lose weight
Composed of 92% water, watermelon is an essential fruit in a weight loss process. It contains very few calories: for 100 grams, it takes about 30 calories and 7 grams of sugar. In addition, watermelon is a diuretic food that promotes the elimination of liquids and waste in the body.
7. Good for you heart
Rich in citrulline (an amino acid), watermelon improves the vitality of blood vessels and promotes their dilation. This promotes heart health and reduces the risk of cardiovascular disease by preserving cells from damage caused by stress. The watermelons that contain the most citrulline are those with orange and yellow flesh.
8. A powerful antioxidant
In addition to citrulline, watermelon contains lycopene, a natural fat-soluble pigment that gives the fruit its reddish color. It is also an antioxidant that would help prevent cancers, starting with that of the prostate, as well as Alzheimer’s disease.
9. It improves transit
While they facilitate the elimination of toxins accumulated in the body, watermelon seeds – which some people, unfortunately, prefer not to eat – contain fiber that contributes to good intestinal transit. These seeds are also a great source of energy and vitamins.
10. A potent diuretic
Watermelon is a natural diuretic that helps increase urine flow without straining the kidneys (unlike alcohol and caffeine). Watermelon helps the liver’s process of converting ammonia (waste products from protein digestion) into urea, a process that puts pressure on the kidneys while getting rid of excess fluid.
11. Provides muscle & nerve Support
Rich in potassium, watermelon is a great natural electrolyte and thus helps to regulate the action of the nerves and muscles in our body. Potassium determines the degree and frequency with which our muscles contract and controls the excitement of the nerves in our body.
12. A great alkalinizing fruit
Ripe watermelon has an alkalizing effect on the body. Eating lots of alkalizing foods (fresh, ripe fruits and vegetables) can help lower your risk of developing illnesses caused by a diet high in acids (ie, meat, eggs, and dairy).
Nutritional Value of Watermelon
|Constituent (g)||Average content||Min-Max|
for 100 g
|Water||91||88 – 92,70|
|Fibers||0,50||0,30 – 0,80|
|Carbohydrates||8,33||7,38 – NC|
|with sugar||7,90||5,74 – NC|
|Lipids||< 0,50||0,05 – NC|
|of which saturates||< 0,01||NC – 0,024|
|Protein||0,69||0,40 – 0,84|
Minerals & Trace Elements
for 100 g
|Calcium (mg)||6||3,37 – 14|
|Chloride (mg)||< 20||–|
|Copper (mg)||0,03||0,006 – 0,17|
|Iron (mg)||0,16||0,08 – 0,55|
|Iode (µg)||< 20||0,02 – NC|
|Magnesium (mg)||11||5 – 12|
|Manganese (mg)||0,02||0 – 0,08|
|Phosphorus (mg)||9,70||5 – 25,40|
|Potassium (mg)||100||58 – 191|
|Selenium (µg)||< 20||0 – NC|
|Sodium (mg)||< 5||0 – 9,60|
|Zinc (mg)||0,09||0,04 – 0,63|
for 100 g
|Provitamin A Beta-carotene (µg)||1 220||184 – NC|
|Equivalent Vitamine A (µg)||203,33||30,67 – NC|
|Vitamin B1 (mg)||0,02||NC – 0,046|
|Vitamins B2 (mg)||0,01||0,01 – 0,036|
|Vitamin B3 (mg)||0,30||0,11 – NC|
|Vitamins B5 (mg)||0,20||0,15 – 0,33|
|Vitamin B6 (mg)||0,06||0,033 – 0,065|
|Vitamine B9 (µg)||36,90||1,70 – NC|
|Vitamin C (mg)||4,26||NC – 14,70|
|Vitamin E (mg)||< 0,08||0,02 – NC|
|Vitamine K1 (µg)||< 0,80||0 – NC|
Video — Health Benefits of Watermelon
Watermelon is one of the most popular fruits out there. Known for its hydrating properties, it is packed with health benefits that go beyond its impressive water content. It is an important source of lycopene, an antioxidant that would protect against several diseases, including cancer. Watermelon seeds are also edible and provide a significant amount of vitamin C, which strengthens the immune system and prevents oxidative stress.
Cassidy is a certified dietician with a focus on patients suffering with diabetes. She has more than 10 years of experience, working with patients of different background. She writes health-related article for the Scientific Origin.