Health Benefits of Watermelon

Feel refreshed, hydrated, and nourished with the flavor, quality, and health benefits of watermelon! 

Watermelons are large and oval fruits with green rinds on the outside and bright red flesh inside. These fruits have seeds that you can eat too. 

The pleasing appearance of these fruits is only one of the things we love about this watermelon. Inside, it’s juicy, sweet, vibrant, soft, and absolutely pleasant. 

health benefits of watermelon

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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. 

When it comes to the most healthiest fruits, watermelon is certainly on the list. With watermelon, you can turn a new leaf into an extraordinary life! 

Nutrition Facts

How healthy are watermelons? Let’s start with the nutrition facts to discover 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. 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

The nutrients of watermelon are not complete without the equally important plant compounds. 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. In fact, WebMD 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 absolutely loaded with flavor. 

Your body also needs water, and eating watermelon is a great complement to drinking water. Remember that staying hydrated can give you energy and stamina for the day. 

Prevents cancer

With the help of lycopene from watermelon, you can fight against different types of cancer, such as colorectal and prostate 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 with the treatment of 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. 

According to WebMD, watermelon has a glycemic index 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 injuries. 

Since watermelons are rich in vitamin C, they can make a difference in reducing inflammation. Say goodbye to pain and swelling! 

Improves vision

As you age, 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. 

Relieves muscle pain and joins

Are you feeling tired from a busy day or a workout session? Watermelons can also make excellent post-activity fruits. Citrulline is 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. 

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 lessen your chances of getting wrinkles. 

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 have regular bowel movements for good health gut too. 

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 for less cravings. 

Boosts brain function

If you would like to enhance your brain function, then watermelons can help you with that. The choline from watermelons is great for quality learning and effective memory. 

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, it is important for your body 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

What’s the first step to enjoying and reaping the health benefits of watermelons? Buying ripe and ready-to-eat watermelons! Here are some signs that the watermelon is ripe:

  • 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 eating them in moderation is always necessary. Do you know what may happen if you eat too much of these fruits? 

  • Cardiovascular illnesses – 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 it good to eat watermelon every day?

Yes, you can eat watermelons every day. However, limit your consumption to two cups of watermelons or less if you eat it with other sweet and sugar fruits. 

What are the five health benefits of watermelon?

Watermelons have more than five health benefits! Overall, they help your heart and brain function better. These fruits can also boost your immunity, digestion, and metabolism. 

With the help of watermelons, you can fight against many diseases and take better care of your organs. 

Does watermelon have a lot of sugar?

According to NutriSense, a serving of watermelon can have up to 18 grams of sugar. If eaten in excess, then it may cause spikes in your blood sugar levels.

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