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Watermelon: Health Benefits, Uses, Nutritional Value and More

Watermelon: Health Benefits, Uses, Nutritional Value and More

Watermelon is a must-have summer fruit. Apart from being refreshing and cooling, the health benefits of watermelon are abundant. The health benefits of watermelon include treating chronic illnesses like diabetes. Reducing heart disease risks, fighting free radicals, preventing asthma attacks, and inducing weight loss are other significant health benefits of watermelon. Watermelon health benefits owe their roots to the abundant nutritional value of the fruit. A bowl of watermelon contains 45 calories, and it is rich in vitamin A, vitamin C, and many healthy plant compounds. The health benefits of watermelon amplify because of the following nutritional value it contains-

Nutritional Value of Watermelon

Watermelon is one of the lowest in calories which is only 46 calories per cup. This is even lower than the low-sugar fruits such as berries. This is one great health benefit of watermelon. 

Watermelon’s health benefits are boosted by its high content of many nutrients such as these vitamins and minerals:

Vitamin C- 21% of Reference Daily Intake (RDI).

Vitamin A- 18% of RDI.

Potassium- 5% of RDI.

Magnesium- 4% of RDI.

Vitamins B1, B5, and B6- 3% of RDI.

Watermelon is also rich in carotenoids, beta-carotene, and lycopene. Also, it contains citrulline, an essential amino acid.

Here are the crucial antioxidants empowering health benefits of watermelon-

Vitamin C– Vitamin C is an antioxidant that prevents and repairs the cell damage done by free radicals.

Carotenoids– Carotenoids belong to a class of plant compounds which include alpha-carotene and beta-carotene, converted into vitamin A by our bodies.

Lycopene– Lycopene is a kind of carotenoid that is not converted into vitamin A. This potent antioxidant provides red color to plant foods like tomatoes and watermelon and is a major reason behind watermelon’s health benefits. 

Cucurbitacin E– Cucurbitacin E is also a plant compound rich in antioxidant and anti-inflammatory effects. Bitter melon, a distinct type of watermelon, contains more cucurbitacin E than sweet watermelon.

Watermelon’s benefits for health are immense; unlike other fruits, it does not contain any harmful cholesterol. Also, the fact that watermelon is 92% water gives people enough satiety to kill hunger. These exceptional health benefits of watermelon make it perfect for weight loss and reducing inflammation. Let’s now dive straight into the essential health benefits of watermelon.

Also See: How To Drink Jeera Water For Weight Loss

Health Benefits Of Watermelon

Loaded with water and nutritional value, the health benefits of watermelon have made the world celebrate it. Yes, Watermelon Day is celebrated all over the world on the 3rd of August. Here are some key health benefits of watermelon consumption. 

1. The Foremost Watermelon Benefit Is Keeping You Hydrated

As mentioned above, watermelon contains 92% of the water in it. It has remarkable water content and water retention capacity. Here watermelon benefits you by not letting you stay dehydrated. Dehydration can cause dizziness and affect heart health. Especially in summers, when the dryness is at its peak, one should take advantage of the health benefits of watermelon by enjoying the hydration and coolness provided by the fruit. The sugar and hydration provided by watermelon keep one full and stimulates weight loss in the body. Besides these health benefits of watermelon, it also detoxifies the body, giving you healthy and glowing skin. Eating one cup of watermelon or drinking an unfiltered glass of watermelon juice is enough in a day to stay hydrated. 

2. Treating Diabetes Is A Significant Health Benefit Of Watermelon

There are certain health benefits of watermelon for kidneys. The juicy fruit assists the kidneys in converting L-citrulline (amino acid) into L-arginine (amino acid). These two essential amino acids tend to protect people from diabetes. The health benefit of watermelon is here hidden in the L-arginine supplement. The amino acid is crucial as it regulates glucose metabolism and insulin production by the body.

3. Benefits Of Watermelon For Weight Loss

If you want to lose weight with a sweet and healthy treat, we have got the good news for you; promoting weight loss is one of the key health benefits of watermelon. With the high water content and fewer calories, watermelon, when consumed, gives fullness to the appetite, ultimately curbing overeating. So do not miss out on watermelon for weight loss! And eat chopped watermelon or drink a watermelon smoothie once a day to see quick results.

Also See: Exercise For Reduce Hip Fat

4. Health Benefits Of Watermelon May Help Prevent Heart Illness

The essential nutrients that amplify the health benefits of watermelon have particular benefits for maintaining heart health. Studies indicate that lycopene present in watermelon may help in reducing cholesterol levels and blood pressure. It can also help in preventing oxidative damage caused to healthy cholesterol. Watermelon contains citrulline, an essential amino acid that can increase nitric oxide levels in the body. The health benefits of watermelon are also famous because of the presence of nitric oxide in it, which is helpful for the blood vessels to expand. This effect of nitric oxide helps regulate blood pressure. Hence the health benefits of watermelon include providing the heart benefitting components such as lycopene, citrulline, vitamins, and minerals. 

5. Health Benefits Of Watermelon Reduce Inflammation

Inflammation can cause many dangerous diseases. The health benefits of watermelon heal inflammation and repair its adverse effects on the body. Being rich in the anti-inflammatory antioxidants lycopene and vitamin C, watermelon can help lower inflammation and oxidative damage. 

In a 2015 study, the health benefits of watermelon were tested on lab rats. They were fed watermelon powder as a supplement to an unhealthy diet. Contradictory to the control group, rats showed lower inflammatory markers called C-reactive protein and developed less oxidative stress. When humans were given lycopene-rich tomato juice along with vitamin C, their rate of inflammation slowed down, and the level of antioxidants went up. Hence benefits of watermelon include encouraging anti-inflammatory action caused by both lycopene and vitamin C in it. 

6. Calming Severe Asthma Is Another Health Benefit Of Watermelon

The Health benefits of watermelon can reduce the effects of asthma as well. Lack of vitamin C can give rise to asthma symptoms and breathing difficulties. Being a rich source of vitamin C, watermelon can fight free radicals and calm the effects of severe asthma. Watermelon has nearly 40% of vitamin C that can help battle asthma and its impacts on human health. 

7. The Health Benefits Of Watermelon Can Provide Relief To Muscle Soreness

Among the several health benefits of watermelon, relaxation to muscles is also one. An essential amino acid called Citrulline is responsible for relieving muscle soreness. Interestingly, the juicy fruit has the ability to enhance the absorption of citrulline.

A small study was conducted on athletes with plain watermelon juice. Watermelon juice mixed with citrulline was given to one group, and citrulline drink was given to another. Both the watermelon drinks reduced muscle soreness and a quick heart rate recovery compared to citrulline drink or supplement alone.

Also See: The Protein-rich Veg Food List

8. Watermelon Benefits For The Nervous System

The abundant health benefits of watermelon help in facilitating electric impulses and messages in the body through the nerves. Watermelon does so because of the rich content of potassium present in it. 

This is the reason why lack of potassium causes numbness and tingling in many people. For instance, deficiency of potassium might be the reason for leg cramps. With providing other health benefits, watermelon can also supplement your body’s potassium needs. All you need to do is sip some watermelon juice daily. 

9. Health Benefits Of Watermelon Might Prevent Cancer

Lycopene and other plant-based compounds present in watermelon are said to have anti-cancer properties. Particularly cucurbitacin E and lycopene induce watermelon’s health benefits to prevent or suppress the building of cancer cells. 

Though lycopene consumption is associated with lowering the risks of some types of cancer, studies show mixed results. The most vital link till now seems to be present between lycopene and cancers related to the digestive system. Watermelon health benefits also reduce cancer risk by reducing insulin-like growth factor (IGF), a protein responsible for cell division. High IGF levels are linked to cancer which may get regulated with watermelon intake. Not only this, but watermelon health benefits also prevent the growth of tumor cells with the corrective action of cucurbitacin E present in it.

10. Better Digestion Is Another Health Benefit Of Watermelon

Boosting healthy digestion and making the digestive system function at its best is another health benefit of watermelon. Watermelon has a high content of water and fiber. Both fiber and water provide bulk for your stool, supporting the digestive tract to move efficiently. Watermelon health benefits for digestion eradicate impediments that hamper healthy digestive function. This also promotes healthy bowel movement as well. 

11. Watermelon Health Benefits For Kidney

The human body is constantly exposed to many toxins, from the food we eat, to the air we breathe. However, these toxins are drained out by the kidneys from time to time. Watermelon’s health benefits include the promotion of this kidney activity to drain out toxins. To keep your kidneys healthy and optimally functional, just have one glass of watermelon juice every day. The primary nutrients responsible for the health benefits of watermelon are calcium and potassium that help fight the body with free radicals and toxins, ultimately flushing them out from it.

Also See: Home Remedies For Kidney Stones

12. Benefits Of Watermelon For Skin, Hair, And Teeth

Yes! The health benefits of watermelon do not miss out on your beauty. The two vitamins present in watermelon are vitamin A and vitamin C and are vital for maintaining skin and hair health. Vitamin C helps the body produce collagen, which helps keep the skin supple and hair strong. Vitamin A is another essential nutrient for healthy skin as it helps to boost the production of new cells and repair old skin cells. Without sufficient vitamin A, your skin can become dry and flaky; hence it is crucial for healthy skin. Both lycopene and beta-carotene present in watermelon can also potentially protect your skin from tan and sunburn. 

Along with skin and care, watermelon benefits the teeth as well by keeping dental issues at bay. Intake of one cup of watermelon every day can prevent periodontal disease, a dental condition that affects about 25% of the world’s population. This disease is dangerous and nudges tooth loss, infection, and even linked with other heart diseases. The vital nutrient that can reduce the adverse impacts of periodontal disease is vitamin C. To not witness this awful disease, you just need to take advantage of the health benefits of watermelon and add some watermelon or watermelon juice to your everyday diet.

Also See: Benefits of Eating Flax Seeds for Skin


Is Watermelon Good For Diabetes?

As mentioned above, watermelon contains essential amino acids helpful to regulate glucose metabolism in people with diabetes. It is a common misconception that people with diabetes cannot eat sugary watermelon. The production of appropriate insulin production is also checked when people with diabetes eat watermelon. Hence watermelon is a health coordinating fruit for diabetic people and can be consumed by them with no harm.

Also See: Worst Fruits For Diabetics

Is Watermelon Good For Weight Loss?

Watermelon has a satiating effect on consumption; hence when you eat watermelon, you feel fuller, and your appetite gets loaded. Watermelon has fewer calories and contains no unhealthy carbs, making it an ideal food for people aspiring to lose weight. Its high water content and fiber stimulate healthy digestion activity, further encouraging quick weight loss. Thus, watermelon is not just good but a boon for weight loss. 

What Is The Best Time To Eat Watermelon?

Experts have suggested an answer to this debatable question. They say there is no enough evidence to prove the best and worst time of eating fruits. The same applies to watermelon. However, in a few particular cases, such as in a diet for weight loss, it is suggested that one should eat watermelon before meals. This would create a fuller feeling and avoid overeating. 

Another situation is for people with diabetes. For people with diabetes, it is suggested to avoid pairing other fiber-rich foods with watermelon. For the ones who face problems in controlling diabetes, it is recommended to eat watermelon in the evening.

Also, it is a general suggestion for everyone to avoid drinking water for at least 30-40 minutes after consuming watermelon. After knowing about the low-calorie content and health benefits of watermelon, you do not need to worry much about the right time of consuming the juicy fruit. So go ahead and give yourself a refreshing and nutrient-packed treat with watermelon.

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