Top 9 Health Benefits of Eating Watermelon

8/6/2020 Top 9 Health Benefits of Eating Watermelon
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NUTRITION u Evidence Based
Top 9 Health Benefits of Eating

Watermelon
Written by Kerri-Ann Jennings, MS, RD on August 9, 2018
Watermelon is a delicious and refreshing fruit that's also good for you.
It contains only 46 calories per cup but is high in vitamin C, vitamin A and
many healthy plant compounds.
Here are the top 9 health benefits of eating watermelon.

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1. Helps You Hydrate
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https://www.healthline.com/nutrition/watermelon-health-benefits 1/14
Drinking water is an important way to keep your body hydrated.
However, eating foods that have a high water content can also help.
Interestingly, watermelon is 92% water (1).
What’s more, a high water content is one of the reasons why fruits and
vegetables help you feel full.
The combination of water and fiber means you're eating a good volume
of food without a lot of calories.
SUMMARY
Watermelon has a high water content. This makes it hydrating
and helps you feel full.
2. Contains Nutrients and Beneficial Plant

Compounds
As far as fruits go, watermelon is one of the lowest in calories — only 46
calories per cup (154 grams). That's lower than even low-sugar fruits such
as berries (2).
One cup (154 grams) of watermelon has many other nutrients as well,
including these vitamins and minerals:
Vitamin C: 21% of the Reference Daily Intake (RDI)
Vitamin A: 18% of the RDI
Potassium:A D5% of the RDI

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Magnesium: 4% of the RDI
Vitamins B1, B5 and B6: 3% of the RDI
Watermelon is also high in carotenoids, including beta-carotene and

lycopene. Plus, it has citrulline, an important amino acid.
Here's an overview of watermelon's most important antioxidants:
Vitamin C
Vitamin C is an antioxidant that helps prevent cell damage from free

radicals.
Carotenoids
Carotenoids are a class of plant compounds that includes alpha-carotene

and beta-carotene, which your body converts to vitamin A.
Lycopene
Lycopene is a type of carotenoid that doesn't change into vitamin A. This

potent antioxidant gives a red color to plant foods such as tomatoes and
watermelon and is linked to many health benefits.
Cucurbitacin E
Cucurbitacin E is a plant compound with antioxidant and anti-

inflammatory effects. Bitter melon, a relative of watermelon, contains
even more cucurbitacin E.
SUMMARY
Watermelon is a low-calorie fruit high in some nutrients,
especially carotenoids, vitamin C and cucurbitacin E.
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3. Contains Compounds That May Help Prevent

Cancer
Researchers have studied lycopene and other individual plant
compounds in watermelon for their anti-cancer effects.
Though lycopene intake is associated with a lower risk of some types of

cancer, study results are mixed. The strongest link so far seems to be
between lycopene and cancers of the digestive system (1).
It appears to reduce cancer risk by lowering insulin-like growth factor

(IGF), a protein involved in cell division. High IGF levels are linked to
cancer (3).
In addition, cucurbitacin E has been investigated for its ability to inhibit

tumor growth (4, 5).
SUMMARY
Some compounds in watermelon, including cucurbitacin E and
lycopene, have been studied for their potential to prevent
cancer, though study results are mixed.
4. May Improve Heart Health

Heart disease is the number one cause of death worldwide (6).
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Lifestyle factors, including diet, may lower your risk of heart attack and
stroke by reducing blood pressure and cholesterol levels.
Several nutrients in watermelon have specific benefits for heart health.
Studies suggest that lycopene may help lower cholesterol and blood
pressure. It can also help prevent oxidative damage to cholesterol (1).
According to studies in obese, postmenopausal women and Finnish men,

lycopene may also reduce the stiffness and thickness of artery walls (7, 8).
Watermelon also contains citrulline, an amino acid that may increase

nitric oxide levels in the body. Nitric oxide helps your blood vessels
expand, which lowers blood pressure (9).
Other vitamins and minerals in watermelon are also good for your heart.
These include vitamins A, B6, C, magnesium and potassium (1).
SUMMARY
Watermelon has several heart-healthy components, including
lycopene, citrulline and other vitamins and minerals.
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5. May Lower Inflammation and Oxidative Stress

Inflammation is a key driver of many chronic diseases.
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Watermelon may help lower inflammation and oxidative damage, as it's
rich in the anti-inflammatory antioxidants lycopene and vitamin C (1).
In a 2015 study, lab rats were fed watermelon powder to supplement an

unhealthy diet. Compared to the control group, they developed lower
levels of the inflammatory marker C-reactive protein and less oxidative
stress (10).
In an earlier study, humans were given lycopene-rich tomato juice with

added vitamin C. Overall, their markers of inflammation went down and
antioxidants went up. Watermelon has both lycopene and vitamin C (11).
As an antioxidant, lycopene may also benefit brain health. For example, it

may help delay the onset and progression of Alzheimer's disease (12).
SUMMARY
Lycopene and vitamin C are anti-inflammatory antioxidants
found in watermelon. Inflammation is linked to many chronic
diseases.
6. May Help Prevent Macular Degeneration

Lycopene is found in several parts of the eye where it helps protect
against oxidative damage and inflammation.
It may also prevent age-related macular degeneration (AMD). This is a

common eye problem that can cause blindness in older adults (1).
Lycopene's role as an antioxidant and anti-inflammatory compound may

help prevent AMD from developing and getting worse.
For more information on how to keep your eyes healthy, consider

reading The 9 Most Important Vitamins for Eye Health.
SUMMARY
Lycopene may help
ADVER T I S E M Ekeep
NT eyes healthy and protect against age-
related macular degeneration (AMD) thanks to its antioxidant
and anti-inflammatory properties.
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7. May Help Relieve Muscle Soreness

Citrulline, an amino acid in watermelon, may reduce muscle soreness. It’s
also available as a supplement.
Interestingly, watermelon juice appears to enhance the absorption of

citrulline.
One small study gave athletes plain watermelon juice, watermelon juice
mixed with citrulline or a citrulline drink. Both watermelon drinks led to
less muscle soreness and quicker heart rate recovery, compared to
citrulline on its own (13).
The researchers also conducted a test-tube experiment, investigating the

absorption of citrulline. Their findings suggest that citrulline absorption is
most effective when it's consumed as a component of watermelon juice.
Other research has also looked at citrulline's potential to improve

exercise endurance and performance.
So far, citrulline doesn't seem to improve exercise performance in the

amounts studied, but it's still an area of research interest (14).
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SUMMARY
Watermelon juice has some potential as a recovery beverage

after exercise. Citrulline may be partially responsible for its effect
of easing muscle soreness.
8. Is Good for Skin and Hair

Two vitamins in watermelon — A and C — are important for skin and hair
health.
Vitamin C helps your body make collagen, a protein that keeps your skin
supple and your hair strong.
Vitamin A is also important for healthy skin since it helps create and
repair skin cells. Without enough vitamin A, your skin can look dry and
flaky.
Both lycopene and beta-carotene may also help protect your skin from
sunburn (15).
SUMMARY
Several nutrients in watermelon are good for your hair and skin.
Some help keep skin supple while others protect against
sunburn.
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9. Can Improve Digestion

Watermelon contains lots of water and a small amount of fiber — both
of which are important for healthy digestion.
Fiber can provide bulk for your stool, while water helps keep your
digestive tract moving efficiently.
Eating water-rich and fiber-rich fruits and vegetables, including

watermelon, can be very helpful for promoting normal bowel
movements.
SUMMARY
Fiber and water are important for healthy digestion. Watermelon
contains both.
The Bottom Line

Watermelon is a surprisingly healthy fruit. It has a high water content and
also delivers many other important nutrients, including lycopene and
vitamin C.
These nutrients mean that watermelon isn't only a tasty low-calorie treat
— it's also very good for your health.
How to Cut: Watermelon
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The 5 Best Watermelon Seed Benefits

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8/6/2020 Top 9 Health Benefits of Eating Watermelon

NUTRITION u Evidence Based

Top 9 Health Benefits of Eating

Here are the top 9 health benefits of eating watermelon.

1. Helps You Hydrate

Drinking water is an important way to keep your body hydrated.

2. Contains Nutrients and Beneficial Plant

Vitamin C: 21% of the Reference Daily Intake (RDI)

Vitamin A: 18% of the RDI

Potassium:A D5% of the RDI

Magnesium: 4% of the RDI

Vitamins B1, B5 and B6: 3% of the RDI

Watermelon is also high in carotenoids, including beta-carotene and

Here's an overview of watermelon's most important antioxidants:

Vitamin C is an antioxidant that helps prevent cell damage from free

Carotenoids are a class of plant compounds that includes alpha-carotene

Lycopene is a type of carotenoid that doesn't change into vitamin A. This

Cucurbitacin E is a plant compound with antioxidant and anti-

3. Contains Compounds That May Help Prevent

Though lycopene intake is associated with a lower risk of some types of

It appears to reduce cancer risk by lowering insulin-like growth factor

In addition, cucurbitacin E has been investigated for its ability to inhibit

4. May Improve Heart Health

Several nutrients in watermelon have specific benefits for heart health.

According to studies in obese, postmenopausal women and Finnish men,

Watermelon also contains citrulline, an amino acid that may increase

5. May Lower Inflammation and Oxidative Stress

In a 2015 study, lab rats were fed watermelon powder to supplement an

In an earlier study, humans were given lycopene-rich tomato juice with

As an antioxidant, lycopene may also benefit brain health. For example, it

6. May Help Prevent Macular Degeneration

It may also prevent age-related macular degeneration (AMD). This is a

Lycopene's role as an antioxidant and anti-inflammatory compound may

For more information on how to keep your eyes healthy, consider

7. May Help Relieve Muscle Soreness

Interestingly, watermelon juice appears to enhance the absorption of

The researchers also conducted a test-tube experiment, investigating the

Other research has also looked at citrulline's potential to improve

So far, citrulline doesn't seem to improve exercise performance in the

Watermelon juice has some potential as a recovery beverage

8. Is Good for Skin and Hair

9. Can Improve Digestion

Eating water-rich and fiber-rich fruits and vegetables, including

The Bottom Line

How to Cut: Watermelon

READ THIS NEXT

Treating Erectile Dysfunction (ED): Is

Can I Eat Watermelon If I Have

The 5 Best Watermelon Seed Benefits

4 Watermelon Rind Benefits

The 20 Healthiest Fruits on the Planet

11 Best Low-Sugar Fruits

If you're watching your sugar intake for dietary reasons or because of

The Watermelon Diet: Fact or Fiction?

Watermelon 101: Nutrition Facts and

This is an evidence-based review of watermelon, with detailed

How to Recognize a Watermelon

Medically reviewed by Xixi Luo, MD

Watermelon is a staple of summer. Though rare, it's possible to be