9 nutritional benefits of watermelon

9 nutritional benefits of watermelon
9 nutritional benefits of watermelon

9 nutritional benefits of watermelon

There are so many wonderful benefits of watermelon. Watermelon is a healthy and nutritious fruit that provides the body with so many health benefits including keeping the body hydrated.

The hydrating ability of watermelon can be traced to its high water content as it is made up of over 90% water. This is a really great fruit to keep around during the summer period as it can serve as an alternative for water.

Watermelon is a fruit from the Cucurbitaceae family just like cucumber, there are different kinds of watermelon they include;

  • Seedless

Unlike their names, this type of watermelon actually contains seeds however the seeds are very small and most times it is unnoticed hence the name.

  • Seeded

It contains seeds, the seeds are visible and hard, they can be pale brown or dark brown.

  • Orange and Yellow

It is named according to the color of its flesh, it could be seeded or not, round or oval the major difference lies in its flesh color.

Other watermelon variations include; icebox and picnic watermelon,

Not only are there outstanding benefits of watermelon, but it is also healthy, nutritious, and very delicious fruit. If you have a sweet tooth but still need to eat healthily. Watermelon is the perfect fruit for you as it is packed with lots of natural sugars.

Watermelons also contain antioxidants which help to block free radical activities when the body undergoes an oxidation reaction. Most of these free radicals can lead to several chronic illnesses including cancer, heart disease, and other respiratory disorders.

When free radicals stay in the body for so long, the body experiences oxidative stress. This stress can affect the cells of the body causing their damage this fosters the development of certain chronic illnesses.

Learn more about the nutritional value and health benefits of watermelon in this article.

Nutritional value of watermelon

Watermelon is nutrient-dense, it contains antioxidants, vitamins, and minerals that the body requires in order to function effectively. Most benefits of watermelon is a major function of the nutrient it is composed of.

Watermelon 1 cup  
Calories 46kcal
Fiber 0.6g
Carbohydrate 11.6g
Calcium 10.8mg
Folate 4.6mg
Potassium 172mg
Choline 6.3mg
Magnesium 15.4mg
Vitamin C 12.5mg
Vitamin A 43.1mcg
Phosphorus 16.9mg
Beta carotene
Phytosterols 3.08mcg
Vitamin A 43.1mcg


Benefits of watermelon

Watermelon is packed with a lot of essential nutrients that are beneficial to the overall body’s health. It is beneficial to the skin, cardiovascular system, excretory system,

9 nutritional benefits of watermelon
9 nutritional benefits of watermelon

and other important systems in the body. The benefits of watermelon include;


The body requires a sufficient amount of water in order to stay hydrated however most people do not like drinking so they alternate taking water with eating food with high water content.

Watermelon is a good example of a fruit with high water content, it is made up of over 92% of water. Eating food with high water content helps to boosts satiety rate making one fill fuller hence consuming less amount of food.

Electrolytes are lost while engaging in physical activities, you can replace them with lost electrolytes by eating watermelon as it contains potassium and other electrolytes that the body requires.

Watermelon can be eaten fresh, frozen, or blended to make smoothies. It is strictly dependent on the choice of the individual.

  1. Minimized muscle soreness

Sometimes after strenuous exercises or a long day at work, the muscles might feel sore or you might experience cramping in different parts of your body.

You need a glass of watermelon juice; it will help to reduce the feeling of soreness around the muscles. Studies have shown that watermelon contains an amino acid known as citrulline.

Citrulline helps to reduce muscle soreness in the body, according to Healthline certain research was carried out on athletes who drank citrulline and those who drank watermelon juice.

The studies show that the athlete who took only watermelon juice had a lesser soreness in their muscles than those who took only citrulline supplements.

  1. Nutrients dense:

Watermelon is packed with a lot of nutrients and it is relatively low in calories that means you can eat a lot of watermelons but gain no extra weight.

Watermelons are packed with lots of nutrients, vitamins, minerals including vitamin A, C, potassium, phosphorus, calcium, etc. The majority of the nutrients contained in watermelon helps to meet up the daily required intake.

Watermelon is also composed of antioxidants (including lutein, tryptophan), citrulline and plant compounds (carotenoids).

The antioxidants in watermelon serve different functions, these functions are required for the proper functioning of the body.

  • Vitamin C helps to protect the body from the effects of free radicals, it protects the body from cell damage that may arise from the accumulation of free radicals in the body.
  • Carotene is a plant compound they are composed of beta carotene and alpha-carotene. The body converts these plant compounds into vitamin A.
  • Lycopene is also a plant compound however it is not converted to Vitamin A by the body. It is responsible for the bright red color of watermelon.
  • Watermelon also contains cucurbitacin E, this plant compound has dual functions, it has an anti-inflammatory effect and it is also an antioxidant.
  1. Minimizes Oxidative stress

Oxidative stress or damage can affect the proper functioning of certain cells in the body. However, the anti-inflammatory and antioxidants lycopene present in watermelon can help to reduce oxidative stress. Therefore, protecting the body from the risk of certain chronic diseases.

9 nutritional benefits of watermelon
9 nutritional benefits of watermelon
  1. Cardiovascular health

The benefits of watermelon also extend to the cardiovascular system. Heart-related diseases are ranked as one of the major causes of death globally.

A lot of heart problems can be linked to lifestyle, type of job, and eating habits.

Your daily routine can increase or reduce the risk of heart-related problems. There are lots of fruits that boast nutrients that are capable of improving one’s heart health.

Watermelon is an example of a fruit that contains a plant compound that helps to reduce blood pressure and LDL cholesterol levels in the body.

Research and studies have shown that the amino acid (citrulline) contained in watermelon can boosts nitric acid levels in the body which in turn expands the blood vessels hence reducing blood pressure.

Watermelon also contains other antioxidants, vitamins, and minerals that help to boosts the functionality of the heart.

  1. Reduce inflammation

A major cause of chronic illness is inflammation hence the need for watermelon since it contains anti-inflammatory properties.

Lycopene, Vitamin C, and Cucurbitacine are all antioxidants present in watermelon, these antioxidants also possess anti-inflammatory properties. They help to reduce inflammation and reduce cell damage that might arise from oxidative stress.

  1. Protective mechanism against cancer: Studies have shown that free radicals can lead to oxidative stress which can affect cells in the body, it damages the DNA cells thereby leading to cancer.

Some studies and research claim that there are certain antioxidants and plant compounds present in watermelon that can help to prevent cancer.

The plant compound Lycopene has been associated with anti-cancer properties. According to the studies conducted, lycopene reduces insulin growth factor as a high level of insulin growth factor has been linked to cancer. Further studies need to be conducted to fully ascertain the link between anti-cancer effects and lycopene.

The antioxidant in watermelon also helps to prevent cancer by blocking the activities of free radicals.

  1.  Skin and hair health: 

The skin and hair need to be properly nourished in order to look healthy and well-groomed.

Watermelon contains Vitamin A and C these two vitamins are very important to the health of the skin, while vitamin A helps the body to replace dead skin cells vitamin C helps to produce collagen and elasticity of the skin.

Collagen helps to maintain elasticity (I.e., it keeps the cell structure in a perfect condition).

Plant compounds like Lycopene help to protect the skin from the ultraviolet rays of the sun which might lead to sunburn.

  1. Improves digestive health

Lack of foods rich in fiber can lead to improper bowel movement, for the digestion process to occur smoothly the body requires water and fiber.

Fibers prevent constipation by adding bulk to your stool while water ensures that the digestive system is functioning properly.

Watermelon is a hydrating fruit that is also composed of fiber, add watermelon to your diet in order to boost your digestive health.

  1. Nervous system health

Watermelon contains a decent amount of choline an antioxidant. That plays a vital role in a lot of important processes that occur in the body including; brain development, memory, cell structure maintenance. The benefits of watermelon are amazing, it is a fruit that everyone should add to their diet.

  1. Diuretic ability

Some studies claim that watermelon might be a good substitute to help remove excess water and salt from the body. However, these claims still need to undergo studies, ensure that you consult your doctor before switching to a natural diuretic.


Learned enough about the benefits of watermelon?

Are you unable to achieve the daily recommended intake of water? Do you prefer eating food with high content rather than drinking water?

That’s fine, watermelon is a super hydrating fruit composed of over 90% of water.

Watermelon is composed of B vitamins (thiamine, riboflavin), essential minerals (manganese, fluoride), and antioxidants (leucine, tryptophan).

It is a healthy fruit.  There are so many benefits of watermelon, Ensure that you add watermelon to your diet to reap the benefits it offers.