12 Most Important Benefits of Watermelon for Our Health

Watermelon is considered the indispensable fruit of the whole summer season. Although it is famous among people for its cooling effect and thirst quenching, this popular fruit has many unknown benefits. 

Watermelon is low in calories and a good source of vitamins C and A. Among the benefits to human health; reducing muscle pain, eliminating water loss in the body after heavy exercises , supporting eye and skin health.  

Nutritional Values ​​of Watermelon 

Watermelon, known  scientifically as  Citrullus lanatus , is a member of the Cucurbitaceae  family of flowering plants. Originating from South Africa, the thorny and low-lying watermelon plant is a widely consumed, highly popular edible fruit. 

Wild watermelon varieties cultivated many years ago   are believed to have a more bitter taste than the varieties consumed today due to the presence of a compound called Cucurbitacin . Historically, many varieties of watermelons with different colors and flavors have been grown in various parts of the world, including Africa. It is also estimated that there are over 1,200 different watermelon varieties still thought to be grown today. This includes lanatus, crimson-colored, very sweet jubilee watermelons.  

The whole watermelon is edible, including the skin and seeds (seeds). The watermelon peel, which can be used in salads, is rich in citrulline compound, which can be converted into arginine, an amino acid that is very beneficial to the cardiovascular system. Watermelon seeds or seeds also have amino acids and some trace minerals, which are the building blocks of proteins. For this reason, they are also included in some vegetable protein powders. Although not as nutritious as fruits like blackberries or oranges , watermelon is considered a superfood by experts.    

All types of watermelon are rich in antioxidants and are associated with a wide range of health benefits, including heart health, a strong  immune system and facilitating weight loss. The most effective and protective compounds found in this fruit are  citrulline  and  lycopene . 

The nutritional values ​​of one serving of watermelon (approximately 152 grams) are:  {1*} 

• 46 calories, 
• 11.5 grams of carbohydrates, 
• 1 gram protein, 
• 0.2 grams of fat, 
• 0.6 gram lift, 
• 12.3 milligrams of vitamin C (21 percent of the daily recommended amount), 
• 865 ng/mL vitamin A (17 percent of the recommended daily amount), 
• 170 milligrams of potassium (5 percent of the daily recommended amount), 
• 15.2 milligrams of magnesium (4 percent of the daily recommended amount), 
• 0.1 milligrams of thiamine (3 percent of the daily recommended amount), 
• 0.1 milligrams of vitamin B6 (3 percent of the daily recommended amount), 
• 0.3 milligrams of pantothenic acid (3 percent of the daily recommended amount), 
• 0.1 milligrams of copper (3 percent of the daily recommended amount), 
• 0.1 milligrams of manganese (3 percent of the daily recommended amount). 

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Health Benefits of Watermelon 

The benefits of watermelon include supporting general eye health and vision quality, increasing the effectiveness of the immune system, improving heart and skin health, and facilitating weight loss. There is no scientific data that this fruit is a common allergen or interacts with any medications. However, due to its high sugar content, it is recommended to be consumed in moderation by everyone.  

Increases the Efficiency of the Immune System  

In some experimental studies, it has been seen that watermelon consumption is associated with decreased inflammation and increased antioxidant capacity in the human body. {2*} Lycopene , one of  the carotenoids found in abundance in this fruit  , has strong antioxidant properties. It helps to reduce oxidative stress in the body, support heart health, and defend the body against certain types of cancer and some metabolic diseases such as diabetes. {3*}  

Studies have shown that regular consumption of watermelon   can also increase levels of arginine , an essential amino acid used for nitric oxide synthesis in the body. Nitric oxide dilates blood vessels to help blood flow efficiently and reduce the risk of high blood pressure. This process also plays a role in the regulation of the immune system.  {4*, 5*, 6*} Known as a superfood, watermelon is also a great source of vitamin C, which acts as both an antioxidant and immune booster for overall body health. Antioxidants help fight free radicals and protect cells from oxidative damage and stress. {7*}  

Supports Cardiovascular System Functions 

Watermelon contains potassium and magnesium, two important minerals that are effective in relieving diseases such as high blood pressure . According to research, getting appropriate amounts of potassium and magnesium from a diet program reduces the risk of death from heart disease and improves overall cardiovascular system health. {8*} 

A review published in Advances in Nutrition showed that consuming plenty of potassium-rich foods such as fruits and vegetables can positively affect blood pressure levels, which may be beneficial in reducing the risk of conditions such as stroke and heart attack. {9*} Lycopene  also reduces inflammation in the body and fights oxidative stress. It also benefits heart health by improving lipid (fat) levels in the blood. {10*} In addition, watermelon helps relieve arterial stiffness and balance cholesterol and systolic blood pressure in adults with hypertension . {11*,12* 13*}   

May Relieve Pain and Pain Due to Injuries 

With the consumption of watermelon juice, ideal amounts of vitamin C are taken in each portion. It is known that vitamin C maintains the integrity of cartilage and bones, helps repair tendons and ligaments, and accelerates wound healing. {14*} 

Potassium and magnesium, two minerals found in abundance in watermelon, have very important effects for healing muscle damage and relieving pain. In particular, potassium helps prevent muscle cramps after exercise and heal tissue damage caused by injuries.  {15*} 

May Prevent Formation of Kidney Stones 

Studies have shown that potassium found in fruits and vegetables helps to clear toxins from the body and wastes from the blood and prevent the formation of kidney stones . Watermelon benefits include being a natural diuretic. With this feature, it makes it easier to remove waste and toxins from the body through urine in order to protect against the formation of kidney stones.  

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Supports Hydration Levels, Detoxification and Digestive Health 

One of the most important benefits of watermelon is that it contains plenty of water. It is also a fruit that is estimated to be about 91 percent water, helping detoxification and getting rid of excess water and fluids in the body, relieving uncomfortable bloating. Hydration is keeping the body’s water and electrolyte levels to a certain extent. Watermelon helps to keep the hydration levels in the body at ideal levels with its rich water content.  

Potassium and magnesium minerals are also very important for detoxification. Potassium acts as an electrolyte and supports circulatory system health, while also helping to manage blood flow and hydration levels in the body, allowing oxygen to reach cells. Magnesium also reduces water retention in the intestine to eliminate unwanted bloating and helps to remove water weight, namely edema. {16*}  

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Helps Fight Cancer Cells 

Watermelon can act as a powerful cancer-fighting food and contains hearty levels of antioxidants in every serving. The most important benefit of watermelon for men is that  lycopene , one of the main carotenoids, reduces the risk of prostate cancer. Research also shows that lycopene plays a role in keeping cell membranes strong so they can protect themselves from toxins that can cause cell death or mutation.  {17*}  

Watermelon is also a great source of antioxidants vitamin C and vitamin A, both of which help fight free radical damage and prevent DNA mutation to prevent the formation of cancerous cells. Studies have also shown that high doses of vitamin C can increase the cancer-fighting functions of some chemotherapy drugs and reduce the negative side effects of traditional cancer treatments. {18*} 

Protects Skin Health 

Watermelon is also very beneficial for skin health, as it is one of the best antioxidant foods. Thanks to its high vitamin A and C content, it fights the formation of free radicals to protect the cells in the skin against damage, slow down aging and make the skin look healthy and vibrant. {19*} 

Vitamin C is especially important for skin health. It helps boost collagen production while also being effective in preventing sun damage. Vitamin A is key to protecting cells in skin tissue against UV damage.  {20*}  

Protects Eye Health

Important nutrients that play a role in protecting eye health, such as beta-carotene , vitamin A, vitamin  C ,  lutein  and  zeaxanthin  , are also found in superfood watermelon. Research has shown that a severe vitamin A deficiency can lead to macular degeneration , a condition characterized by corneal thickening that can eventually lead to blindness  .  {21*} This summer fruit is a great source of beta-carotene, a form of vitamin A found in plants. Consuming adequate amounts of  beta-carotene in diet plans  can help prevent macular degeneration, the leading cause of age-related blindness.  

Helps with Weight Loss 

Although it contains natural sugar and carbohydrates, watermelon has beneficial effects depending on the amount consumed in the nutrition program applied. Watermelon, which is rich in many important vitamins and minerals , has a low amount of calories. Therefore, watermelon facilitates weight loss by encouraging satiety on the way to ideal health goals and reducing appetite.    

A study published in Nutrients in 2019 concluded that watermelon consumption facilitates body weight management, increases satiety (fullness) and can keep postprandial glucose and insulin levels at ideal levels.  {22*} After four weeks of follow-up in overweight and obese adults, it has been observed that consuming approximately two cups of watermelon instead of cookies helps to keep the person full and achieves ideal body weight and body mass index.  

Accelerates Muscle Healing After Exercise 

Watermelon and watermelon juice help to improve muscle pain and reduce pain in athletes. Thus, while helping to lose weight, it also contributes to muscle development. {23*} A study conducted in 2020 found that watermelon helps the body recover easily  after exercise by providing electrolyte replenishment and reducing  dehydration . {24*}  

A study published in the Journal of Agricultural and Food Chemistry examined the effects of watermelon juice as a functional beverage for athletes. After 24 hours of watermelon juice supplementation, it was observed that the muscle and body pains decreased and the damaged muscle tissues improved in the athletes. {25*}  

Improves Reflux Symptoms 

One of the benefits of watermelon is that it usually  reduces the symptoms of acidic reflux . Watermelon is part of the GAPS diet designed to help treat gastrointestinal diseases and reduce inflammation. The GAPS diet is defined as a strict elimination diet that prevents people from consuming grains and grain products, dairy products , vegetables containing starch, and refined carbohydrates. 

Watermelon is believed to soothe the gastrointestinal tract and regulate pH levels, reducing inflammation and acid production in the body. However, due to its high fructose (sugar) content, watermelon may trigger some discomfort in people sensitive to high FODMAP foods. (FODMAP foods; short chain carbohydrates—oligosaccharides, disaccharides, monosaccharides, and polyols)  

Benefits Reproductive System and Sexual Health 

Consuming watermelon juice and the watermelon itself can help relieve atherosclerosis, support the circulatory system and improve blood pressure. This suggests that watermelon is a superfood for sexual performance, as it can help facilitate blood flow and thus arousal. {26*} Additionally, citrulline (found in watermelon rind) has been proven in some studies to be a safe and accepted alternative treatment for mild to moderate erectile dysfunction in men. {27*} 

Where Is Watermelon Grown and How Is It Used? 

Watermelons are tropical or subtropical plants and need temperatures higher than 25 °C to grow. Watermelon season is during the hottest months of the year, and the most common types of watermelon are grown during the summer months. This fruit, which is also grown in other parts of the world such as Africa, the Middle East, India and Asia, is very popular because it grows in hot weather and provides hydration in dry climates.  

Some watermelons have been genetically modified to produce seedless or small white seeds. In fact, much research has been devoted to cultivating disease-bearing watermelon varieties and developing seedless varieties that contain all the nutrients. The seedless varieties are believed to offer similar benefits as the seedless varieties.   

How to Choose a Watermelon?

A ripe watermelon usually has a smooth, firm rind with dark green streaks and yellow spots. Edible and fleshy, the interior is usually bright pink with large black seeds (core), but can also be darker or lighter. In some regions, the fleshy part of the fruit can be red, orange, white or yellow. It is understood that a fresh watermelon is ready to be cut and eaten when there are yellow or cream colored spots on the bottom as opposed to bright white. In addition, the watermelon can be selected according to its size and the sound it makes when it is hit.   

How to Cut a Fresh Watermelon

Care should be taken when cutting the watermelon. Due to the hard skin, a person may injure himself while cutting a watermelon. There are practical methods for cutting fresh watermelon easily.

• Put the watermelon on a cutting board and first cut both ends into a shallow circle. 
• Then bring the watermelon upright. 
• Cut in half to create two large half pieces, then cut the half pieces in half again to make quarters. 
• Slice each quarter into triangular pieces. 
• If not consumed within one to two hours, watermelons can be stored in the refrigerator for up to several days. 

Are Watermelon Seeds Edible? 

Watermelon seeds and watermelon juice have many unknown benefits. Seeds are considered a good source of protein, fat and carbohydrates. It also contains omega-3 and omega-6 fatty acids, magnesium, zinc, copper, potassium and many more vitamins and minerals. {28*} Studies have shown that drinking watermelon juice also provides the body with moisturizing fluids along with antioxidants, essential electrolyte minerals and vitamins.  

Although it is perfectly safe to eat watermelon seeds, the seeds must be sprouted and the skins peeled to get more of its benefits. This process can increase the protein content of the superseed, making it easier for the body to digest and absorb nutrients. {29*} 

Some Recipes That Can Be Prepared With Watermelon 

There are many ways to include watermelon in their diet. Watermelon can be added to detox drinks to facilitate weight loss . It can also be used to make refreshing drinks and add flavor to ice creams during the summer months. Salt can also be sprinkled on the watermelon to increase its flavor. It can also be added to salads, fruit cocktails and desserts. It can be easily consumed as a healthy food before exercise or after dinner. However, it should be kept in mind that since it contains high water, it may disturb the person due to frequent urination.    

Health Risks and Side Effects of Watermelon Consumption 

There is no evidence to suggest that watermelons are allergic or interact with medications. However, watermelon should be consumed in moderation, keeping in mind that it contains high sugar. 

How Much Watermelon Can You Eat Daily? 

It is recommended to consume approximately one or two glasses of watermelon during the day. Because watermelon contains high amounts of natural sugars (such as glucose, fructose, and sucrose) and carbohydrates, little fiber, and almost no protein or healthy fat, consuming large amounts can raise blood sugar. 

When Should You Not Eat Watermelon?

For people who are prediabetic or have diabetes , it is better to choose fruits with more fiber and lower sugar, such as strawberries . If the person has any known allergies, it is recommended to be careful when consuming watermelon and other fruits. 

Does Watermelon Make You Gain Weight? 

For someone who is generally healthy and does not need to lose weight, watermelon is an ideal choice for a safe and nutritionally rich food, as long as it is consumed in moderation and portion size is kept under control. However, as with any food, it should not be overdone. 

Is It Right To Consume Watermelon Every Day? 

In order to slow the effect of the fruit sugar of watermelon on blood sugar levels, it should be consumed in a balanced manner periodically with other foods containing healthy protein, fiber and healthy fats.