Watermelon - Health Benefits, Nutrition, and Risks

8/6/2020 Watermelon: Health benefits, nutrition, and risks
What are the health benefits of

watermelon?
Medically reviewed by Kathy W. Warwick, R.D., CDE — Written by Megan
Ware, RDN, L.D. on December 18, 2019
Benefits Nutrition Diet Risks
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commission. How this works.
Watermelon is a sweet and refreshing low calorie summer

snack. It provides hydration and also essential nutrients,
including vitamins, minerals, and antioxidants.
Along with cantaloupe, honeydew, and cucumber, watermelons are a

member of the Cucurbitaceae family.
There are five common types of watermelon: seeded, seedless, mini,

yellow, and orange.
In this article, learn more about the possible health benefits and
nutritional content of watermelon, some tips for serving it, and who
should limit it.
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https://www.medicalnewstoday.com/articles/266886 1/12
Benefits
The water content of watermelon can help a person stay hydrated.
Watermelon is around 90% water, which makes it useful for staying

hydrated in the summer. It can also satisfy a sweet tooth with its natural
sugars.
Watermelon also contains antioxidants. These substances can help

remove molecules known as free radicals, or reactive species, from the
body. The body produces free radicals during natural processes, such as
metabolism. They can also develop through smoking, air pollution, stress,
and other environmental pressures.
If too many free radicals stay in the body, oxidative stress can occur. This
can result in cell damage and may lead to a range of diseases, such as
cancer and heart disease.
The body can remove some free radicals naturally, but dietary
antioxidants support this process.
Below are some of the ways antioxidants and other nutrients in

watermelon mayA Dhelp
V E R T I S protect
EMENT a person’s health.
What other foods provide antioxidants? Click here to find out.

Asthma prevention
Some experts believe that free radicals contribute to the development of

asthma. The presence of certain antioxidants in the lungs, including
vitamin C, may reduce the risk of having asthma.
Studies have not confirmed that taking vitamin C supplements can help
prevent asthma, but a diet that is rich in vitamin C may offer some
protection.
A cup of watermelon balls weighing around 154 grams (g) provides 12.5
milligrams (mg) of vitamin C, or between 14% and 16% of a person’s
daily needs.
What types of exercise can people do if they have asthma? Find out here.
Blood pressure
In a 2012 study, researchers found that watermelon extract reduced

blood pressure in and around the ankles of middle-aged people with
obesity and early hypertension. The authors suggested that L-citrulline
and L-arginine — two of the antioxidants in watermelon — may improve
the function of the arteries.
Lycopene — another antioxidant in watermelon — may help protect

against heart disease. A 2017 review suggested that it might do this by
reducing inflammation linked with high-density lipoprotein (HDL) or
“good” cholesterol.
Phytosterols are plant compounds that may help manage low-density

lipoprotein (LDL) or “bad” cholesterol. Some guidelines recommend
consuming 2 grams (g) of phytosterols each day. 154 g of watermelon
balls provides a small amount, at 3.08 mg.
Reducing LDL cholesterol may help prevent high blood pressure and
cardiovascular disease (CVD), but the precise impact of phytosterols on
CVD remains unclear.
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Which foods can help lower blood pressure? Find out here.
Cancer
The National Cancer Institute (NCI) note that free radicals can play a role
in the development of some types of cancer. The oxidative stress they
cause can result in DNA cell damage.
Dietary antioxidants in watermelon, such as vitamin C, may help prevent

cancer by combatting free radicals.
Some studies have also linked lycopene intake with a lower risk of
prostate cancer.
Click here to learn more about the links between cancer and diet.
Digestion and regularity
Watermelon has high water content and also provides some fiber. These
nutrients help promote a healthy gut by preventing constipation and
promoting regularity of bowel movements.
Hydration
Watermelon is around 90% water and also provides electrolytes, such as

potassium. This makes it a healthful choice of snack during the hot
summer months.
People can eat watermelon fresh, as juice, or frozen in slices for a tasty
cold Popsicle-style snack.
Water is essential for health. Learn more here about why we need it.
Brain and nervous system
Choline is another antioxidant that occurs in watermelon.
It contributes to the following functions and activities:
muscle movement
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learning and memory

maintaining the structure of cell membranes
the transmission of nerve impulses
early brain development
One theory suggests that choline may help slow the progression of
dementia in Alzheimer’s disease, but there is not enough evidence to
confirm this.
What is a brain-boosting diet? Find out here.
Muscle soreness
Watermelon and watermelon juice may reduce muscle soreness and

improve recovery time following exercise in athletes.
In a 2017 study, athletes drank either half a liter of either a placebo or

watermelon juice with added L-citrulline, 2 hours before running a half
marathon race. Those who consumed the watermelon drink reported less
muscle soreness 24–72 hours after the race.
It is unclear whether consuming watermelon juice without added L-

citrulline would have the same effect.
People with fibromyalgia experience chronic pain. How can diet help?
Skin
Watermelon contains vitamin C, which the body needs to produce

collagen. Collagen is essential for cell structure and immune function.
Vitamin C also promotes wound healing.
Studies suggest that vitamin C may help promote healthy skin, including
reducing the risk of age-related damage.
Discover some tips on other skin-friendly foods.
Metabolic syndrome
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In 2019, researchers published findings indicating that watermelon may

improve features of metabolic syndrome, including obesity and
cardiovascular measures. In the study, 33 people with overweight or
obesity consumed either 2 cups of watermelon or low-fat cookies each
day for 4 weeks.
The people who ate watermelon reported feeling less hungry and more
satisfied for longer than those who ate the cookies.
In addition, after 4 weeks, those who ate watermelon had:
higher levels of antioxidants in their blood
lower body weight and body mass index (BMI)

lower systolic blood pressure
improved waist-to-hip ratio
Those who ate the cookies had higher levels of oxidative stress than the
watermelon group. Their blood pressure and body fat also increased.
The results suggest that watermelon may be a good choice of snack for
people with obesity and metabolic syndrome.
Can people with diabetes eat watermelon? Find out here.
Diuretic properties
Some people use diuretic drugs to help their body remove excess water
and salt. This can be useful for people with kidney problems, high blood
pressure, and other conditions.
A 2014 mouse study concluded that watermelon’s diuretic action might

be as effective as that of furosemide, which is a well-known diuretic. This
could make it a natural option for people with excess fluid. Never stop
taking a prescription diuretic without talking to your healthcare provider.
What other natural diuretics are there? Find out here.

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Nutrition
The table below shows the amount of each nutrient in a cup of melon
balls weighing around 154 g.
It also shows how much an adult needs of each nutrient, according to the
2015–2020 Dietary Guidelines for Americans. Requirements vary
according to the individual’s sex and age.
Amount in 1 cup Daily adult

Nutrient
watermelon requirement
Energy (calories) 46.2 1,800 – 3,000
11.6, including 9.6 g of

Carbohydrate (g) 130
sugar
Fiber (g) 0.6 22.4 – 33.6
Calcium (millgrams
10.8 1,000 – 1,200
[mg])
Phosphorus (mg) 16.9 700
Magnesium (mg) 15.4 320 – 420
Potassium (mg) 172 4,700
Vitamin C (mg) 12.5 75 – 90
Folate (mcg, DFE) 4.6 400
Choline (mg) 6.3 425 – 550
Vitamin A, RAE (mcg) 43.1 700 – 900
Beta carotene (mcg) 467 No data
Lutein & zeaxanthin

12.3 mcg No data
(mcg)
Lycopene (mcg) 6,980 No data
Phytosterols (mg) 3.08 No data
Watermelon also contains some:
– B vitamins, such as thiamin, niacin, and riboflavin
– zinc, manganese,
A D V Eselenium,
RTISEMENT fluoride, and other essential minerals
– tryptophan, leucine, lysine, arginine, and other antioxidants

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Diet
When buying a watermelon, people should look for one that is firm,
heavy, and symmetrical without soft spots or bruising.
Tapping the outside can give a clue as to the texture of the fruit inside.
Listen for a light and almost hollow sounding thud. This indicates the
water and fruit contained is intact and has a stable structure.
Serving tips
Tips for serving watermelon include:
Juice: Place diced watermelon and a few ice cubes in a blender for a
cold, refreshing, electrolyte drink that is perfect for rehydrating after
exercise or a day in the sun.
Salad: Add watermelon, mint, and fresh mozzarella to a bed of spinach

leaves for a tasty and healthful salad. Drizzle with balsamic dressing.
Smoothies: Make a watermelon smoothie or combine with orange juice

for extra tang. Remember that juicing breaks down the fiber, making the
sugar easier to absorb. People with diabetes should consider eating
fresh, whole watermelon rather than drinking juice.
Roasted seeds: ARoast the watermelon seeds in an oven for 15 – 20

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minutes to make a tasty snack. One ounce (28.5 g) of seeds can provide
around 8 g of protein, or 14% – 17% of a person’s daily protein needs.
A range of watermelon products is available for purchase online.
People should check the packaging of premade juices and candies, as

these may have added sugar and may not be as healthful. Eating
watermelon whole is the most healthful option.
Cantaloupe is another popular type of melon. Find out more.
Risks
Moderate amounts of watermelon present no serious health risk for most
people, but some may need to take care.
Diabetes: Watermelon is a fruit with natural sugar content. People with

diabetes must account for these carbs in their daily meal plan. It is better
to consume watermelon whole rather than as a juice, as juicing removes
the fiber, making the sugar easier for the body to absorb. This may
increase the risk of a glucose spike. Remember to watch portion sizes as
with all fruit and juices.
Allergy: Some may develop symptoms of an allergic reaction, such as

hives, swelling, and difficulty breathing after eating watermelon. If this
happens, the person needs medical attention, as it can sometimes lead
to anaphylaxis, which is a life-threatening condition.
Learn more here about watermelon allergy.
Q:
My friend eats watermelon to get rid of water in her body, as she
says this is good for losing weight? Is this correct?
A:
Watermelon may act as a natural diuretic, but this is not going to
cause a loss Aof
D V Ebody
R T I S E M Efat.
NT If your friend is replacing cookies, candy,
or chips with watermelon as a snack, then she may indeed see
some weight loss due to the reduction in added sugars and fats
present in the cookies, etc.
― Kathy W. Warwick, R.D., CDE
Answers represent the opinions of our medical experts. All content is strictly
informational and should not be considered medical advice.
Last medically reviewed on December 18, 2019
Dermatology Cancer / Oncology GastroIntestinal / Gastroenterology

Nutrition / Diet
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8/6/2020 Watermelon: Health benefits, nutrition, and risks

What are the health benefits of

Benefits Nutrition Diet Risks

Watermelon is a sweet and refreshing low calorie summer

Along with cantaloupe, honeydew, and cucumber, watermelons are a

There are five common types of watermelon: seeded, seedless, mini,

The water content of watermelon can help a person stay hydrated.

Watermelon is around 90% water, which makes it useful for staying

Watermelon also contains antioxidants. These substances can help

Below are some of the ways antioxidants and other nutrients in

What other foods provide antioxidants? Click here to find out.

Some experts believe that free radicals contribute to the development of

In a 2012 study, researchers found that watermelon extract reduced

Lycopene — another antioxidant in watermelon — may help protect

Phytosterols are plant compounds that may help manage low-density

Dietary antioxidants in watermelon, such as vitamin C, may help prevent

Digestion and regularity

Watermelon is around 90% water and also provides electrolytes, such as

Brain and nervous system

Choline is another antioxidant that occurs in watermelon.

It contributes to the following functions and activities:

learning and memory

maintaining the structure of cell membranes

the transmission of nerve impulses

early brain development

What is a brain-boosting diet? Find out here.

Watermelon and watermelon juice may reduce muscle soreness and

In a 2017 study, athletes drank either half a liter of either a placebo or

It is unclear whether consuming watermelon juice without added L-

Watermelon contains vitamin C, which the body needs to produce

Discover some tips on other skin-friendly foods.

In 2019, researchers published findings indicating that watermelon may

In addition, after 4 weeks, those who ate watermelon had:

higher levels of antioxidants in their blood

lower body weight and body mass index (BMI)

improved waist-to-hip ratio

Can people with diabetes eat watermelon? Find out here.

A 2014 mouse study concluded that watermelon’s diuretic action might

What other natural diuretics are there? Find out here.

Amount in 1 cup Daily adult

Energy (calories) 46.2 1,800 – 3,000

11.6, including 9.6 g of

Fiber (g) 0.6 22.4 – 33.6

Phosphorus (mg) 16.9 700

Magnesium (mg) 15.4 320 – 420

Potassium (mg) 172 4,700

Vitamin C (mg) 12.5 75 – 90

Folate (mcg, DFE) 4.6 400

Choline (mg) 6.3 425 – 550

Vitamin A, RAE (mcg) 43.1 700 – 900

Beta carotene (mcg) 467 No data

Lutein & zeaxanthin

Lycopene (mcg) 6,980 No data

Phytosterols (mg) 3.08 No data

Watermelon also contains some:

– B vitamins, such as thiamin, niacin, and riboflavin

– tryptophan, leucine, lysine, arginine, and other antioxidants

Tips for serving watermelon include: