Health Benefits of Watermelons

Give your life color, meaning, and purpose with the health benefits of watermelons!

Watermelons are large and oval fruits with green rinds on the outside and bright red flesh inside. They have seeds that you are safe to eat, too. When you open them, you will see and taste how sweet, vibrant, and juicy they are.

With its high water content, watermelon is one of the best fruits to eat if you want to hydrate yourself. Every bite truly makes you feel cool, fresh, and satisfied. The health benefits you can get will surely change your life for the better.

health benefits of watermelons
The watermelon is a juicy fruit with seeds and a sweet flavor inside. Its big size also means that it can make a huge difference in your life.

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You probably already know how watermelon tastes, but today, you’ll discover its nutrients that can ultimately be good for your health. Before you know it, you’ll be devouring one whole watermelon on your own!

Nutrition Facts

How healthy are watermelons? Let’s start with what you can get from these fruits. According to the 2020–2025 Dietary Guidelines for Americans, these are the nutrients you can get from a cup of watermelon. 

Carbohydrates11.6 grams with 9.6 grams of sugar
Calcium10.8 milligrams
Phosphorus16.9 milligrams
Magnesium15.4 milligrams
Potassium172 milligrams
Vitamin C12.5 milligrams
Folate4.6 milligrams
Choline6.3 milligrams
Lutein12.3 micrograms
Lycopene6, 980 micrograms


One whole watermelon has about 1,360 calories, and a cup of watermelon slices has at least 30 calories. Miami Herald mentioned that even if you eat a whole watermelon, you still won’t meet your daily calorie limit! 


When it comes to carbs, a whole watermelon has 323 grams of carbs. Note that most of the carbohydrates in watermelon come from sugar. In case you’re keeping track of your carbs, remember that one cup of sliced watermelon has 11 grams of carbs. 


Watermelon is not the best source of fiber because it only has 0.4 grams of fiber. But there’s no need to worry because the water content of these fruits can still help with digestion and metabolism.

Without a doubt, watermelon is loaded with vital nutrients that you will need for daily life. Isn’t it amazing how one food source can turn your life around? 

Vitamins & Minerals

Aside from the nutrients you can get from watermelons, these fruits also have vitamins and minerals to offer. Among the many dietary components of watermelon are:

  • Vitamin C
  • Potassium
  • Copper
  • Vitamin B5
  • Vitamin A
  • Choline
  • Tryptophan
  • Citrulline
  • Iron
  • Lycopene

Once you have these vitamins and minerals in your body, you will surely experience better overall health and wellness. Each of these can greatly impact your life for a healthier you! 

Plant Compounds

Now, it’s time to learn all about the plant compounds in watermelons. Two of the best compounds from these fruits are lycopene and citrulline. 

In a study conducted by Tarazona-Díaz, et. al., it was found that watermelon is an excellent source of citrulline. This compound is certainly good for your blood, heart, and other organs. 

On the other hand, lycopene is a great antioxidant to protect you from various diseases, such as cancer and skin problems. WebMD also mentioned that lycopene is also an effective pain reliever. 

With these two compounds alone, you can surely experience many health benefits. Are you convinced that you need to add watermelon to your regular diet? 

Health Benefits of Watermelons

Now that you know about the nutrients, vitamins, minerals, and compounds of watermelon, what are the health benefits of watermelon that you can enjoy?

Keeps you hydrated

Did you know that the watermelon is 92% water? It’s one of the best fruits to eat if you want to feel fresh and cool. Indeed, every bite is juicy, watery, and loaded with flavor. 

Your body also needs water, and eating watermelon is a great supplement to drinking water. With the water you can get from the watermelon, you can keep your energy and stamina up.

Prevents cancer

Since the watermelon has lycopene, you can expect that it can protect you from different types of cancer. These fruits are known to slow down the growth of cancer cells too.

In fact, Food for Breast Cancer promotes watermelon as one of the fruits to help with breast cancer. Indeed, watermelon can help treat the symptoms of cancer experienced by cancer patients all over the world.

Supports heart health

Eating watermelon is a great way of keeping your heart healthy. Lycopene and citrulline can surely control cholesterol and blood pressure levels for better blood flow and heart function.

According to WebMD, watermelon has a glycemic index of 80, the perfect level to prevent heart attacks and other heart problems. With a healthy heart, you can live a more active life! 

Reduces inflammation

Believe it or not, reducing inflammation can help protect you from many health problems. Some of the diseases you can develop from inflammation include Alzheimer’s, arthritis, and other health concerns.

Since watermelons are rich in vitamin C, they can make a difference in reducing inflammation. Say goodbye to pain and swelling and hello to a stable healthy diet and lifestyle.

Improves vision

As you grow, it becomes more and more important to take care of your eyes. Vitamin A and lycopene from watermelons can also help keep your vision clear and sharp.

Vision Direct suggests watermelons as one of the best summer foods for your eyes. You can nourish your eyes while satisfying your hunger and cravings. Fruits like watermelons will surely sustain sharp vision.

Relieves muscle pain and joins

Are you feeling tired from a busy day or a workout session? Watermelons can make excellent post-activity fruits. Citrulline is also a great compound to reduce pain in your muscles and joints. 

You will surely get more quality and effective exercises with watermelons in your diet. The water content of watermelons can also refresh you after a workout. Just let the watermelon make you feel relaxed.

Soothes and moisturizes skin

Give yourself a wonderful glow with Vitamin C, Vitamin A, and lycopene from watermelons. A study in the National Library of Medicine found that eating watermelons can also keep your skin radiant.

Eating more of these fruits can repair your skin cells for a smooth and supple complexion. Aside from adding watermelons to your diet, you can also make them part of your skincare routine. 

Promotes digestion

Even though watermelons are low in fiber, they are still loaded with water to promote digestion. You can also have regular bowel movements for good health gut. 

A study published by Nutrients mentioned that watermelons increase your metabolism to help you achieve your fitness goals. Moreover, you may feel full from watermelons to crave less.

Boosts brain function

If you would like to boost your brain function, then watermelons can help you with that. The choline from watermelons is great for learning and memorizing for school or work.

In fact, you can feed watermelons to kids for early brain development. Watermelons can also help you avoid health problems with the brain, like dementia and Alzheimer’s disease. 

Natural diuretic

Every now and then, your body needs to release water and salt to help the kidney function better. Watermelons are natural diuretics that can have good effects on your kidneys. 

You need the diuretic properties of watermelons to protect your kidneys and liver. Isn’t eating watermelons a fun way of detoxifying and cleansing your body from toxins?

Strengthens immunity

With the vitamins, minerals, and antioxidants from watermelons, you are guaranteed to strengthen your immunity. You can surely protect yourself from different health problems. 

The common cold and flu won’t be so common anymore! Adding more watermelons to your diet gives you a chance at an active and happy lifestyle. 

Indeed, life is so much better with the health benefits of watermelons. They’re all-around fruits that are fun, delicious, and great for overall health! 

This post may contain general information and does not constitute professional medical advice. Always seek information or advice from a qualified medical professional. Please read the full disclaimer for details.

Ripening Process

The first step toa healthy diet with watermelons is to make sure that you’re buying ripe and ready-to-eat watermelons! Here are some signs that the watermelon is ready to eat and use:

  • The green color of the watermelon should look dull.
  • Check if the rind feels firm and hard.
  • There should be a deep hollow sound when you thump it.
  • If it feels heavy, then it is likely to be ripe.

Meanwhile, here are some of the things you can do to ripen watermelons at home:

  • Keep them in a warm area for several weeks.
  • Do not harvest them until ripe because the ripening process will stop.

Always make the most out of these ripe watermelons. They’re not just good for your appetite, but most importantly, they’re good for your health! 

Side Effects

Watermelons may be delicious, but you always need to eat them in moderation. Do you know what may happen if you eat too much of these fruits? 

  • Heart problems – irregular heartbeats and cardiac arrest
  • Spikes in blood sugar – blood sugar may be too high
  • Hypoglycemia – lower blood sugar level
  • Nausea – discomfort in the stomach area
  • Bloating – feeling an overstretched stomach
  • Diarrhea – loose and watery stool
  • Discoloration of the skin – may cause the skin to turn orange
  • Water intoxication – body has excess water

According to Healthline, it is best to eat only up to two cups of watermelons when you’re not eating other fruits. 


Since you now know what watermelons can offer you, are you considering adding more of these fruits to your diet?

Aside from their sweet, juicy, and refreshing quality, the health benefits of watermelon can truly make your life better. The vibrant color of these fruits also reflects how bright and lively your life can be. 

Once again, here’s a list of everything you can experience with watermelon in your diet:

  • Keeps you hydrated
  • Prevents cancer
  • Supports heart health
  • Reduces inflammation
  • Improves vision
  • Relieves muscle pain and joints
  • Soothes and moisturizes skin 
  • Promotes digestion
  • Boosts brain function
  • Natural diuretic
  • Strengthens immunity

Remember to eat watermelons in moderation to avoid any side effects. Also, enjoy watermelons with other healthy fruits and vegetables for a balanced diet. 

What are you waiting for? Buy the freshest watermelon you can find and savor every bite! 

Suggested Recipes

watermelon recipes

When I learned about the many health benefits of watermelon, I started investing in recipes that my family, especially my kids, could enjoy. Here are some of the best recipes you can make at home:

There are plenty of other watermelon recipes you can try. You can also eat them fresh to experience how yummy and invigorating they are.

Frequently Asked Questions

What does watermelon do for the body?

Watermelons have lots of benefits for your body. Here is a summary of what we discussed in this article:

  • Keeps you hydrated
  • Prevents cancer
  • Supports heart health
  • Reduces inflammation
  • Improves vision
  • Relieves muscle pain and joints
  • Soothes and moisturizes skin 
  • Promotes digestion
  • Boosts brain function
  • Natural diuretic
  • Strengthens immunity

In conclusion, watermelon has a wide range of health benefits for your heart, brain, digestion, weight, immunity, and overall health. 

Is watermelon the healthiest fruit?

The watermelon may not be the healthiest fruit but it is one of the best healthy fruits for you. Instead of eating just one fruit, include different fruits in your diet to get all of the health benefits you need!

What are the benefits of only eating watermelon?

No matter how healthy the watermelon is, you still need other fruits and vegetables to get the nutrients you need. When you have a balanced diet with watermelons, you will notice changes in your skin, digestion, and heart health.

What are the health benefits of watermelon to the brain?

The antioxidants in watermelons can protect your brain from different diseases. Eating a watermelon will also supply water and blood to your brain to reduce stress and improve brain function.

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