Watermelon is a nutritious, tasty and rich fruit with health benefits. In addition to helping with weight loss, watermelon has medicinal components that help with digestion, are suitable for the heart and have many other health benefits.
Here you will learn all the main medically proven watermelon benefits! First, it is essential to clarify that watermelon is considered one of the whole fruits found in nature.
As such, it is rich in vitamins and minerals, hydrates the body, improves immunity and provides energy for the human body. All these advantages are proven by science through studies and research on watermelon.
With the scientific name Citrullus lanatus, the fruit is sweet, has green skin, red pulp and high water content. Check out the health benefits of watermelon below!
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Main health benefits of watermelon
Watermelon is a fruit that is easy to taste, being a nutritious and healthy option even for children and people who are not in the habit of consuming fruit.
Its sweet pulp is tasty but rich in benefits for the body. Below you will find a list of scientifically proven leading health benefits.
It helps to lose weight
First of all, approximately 92% of the watermelon composition is water. This means that watermelon is a food with low-calorie content since we are consumed a high amount of natural liquid in a piece of watermelon. It is a food that helps with weight loss.
One hundred grams of fruit contain about 30 calories, a meagre value for sweet and tasty fruit. Thus, it can be used as a snack during weight-loss diets.
However, watermelon cannot generate much satiety in those who start healthy diets because it is composed of water and fibre. In these cases, opt for watermelon to complement a healthy snack.
Over time, the watermelon alone will be able to satiate the body due to the fibres in its composition. Some studies indicate that fibres are responsible for promoting the feeling of satiety in healthy organisms.
Good for the heart
Watermelon has in its composition numerous medicinal properties that benefit the heart directly or indirectly. For example, lycopene is a substance that, according to medicine, helps to balance cholesterol and blood pressure.
Another study in the United States proved that watermelon combats hypertension, one of the leading health problems that put the heart at risk.
In addition, a survey also carried out in the USA associated the consumption of citrulline, present in watermelon, with an improvement in blood circulation, which also benefits heart health.
Prevents cancer and other diseases
The composition of watermelon is rich in antioxidant substances, which fight free radicals and thus prevent various serious diseases.
Among the major diseases that can be prevented with the consumption of antioxidant foods such as watermelon are cancer, diabetes, hypertension, Alzheimer’s, Parkinson’s, degenerative diseases, premature aging and others.
This effect is basically due to two properties: lycopene (which prevents the appearance of cancer cells) and cucurbitacin (which is investigated for its anti-tumour effect).
Aid in digestion
Who has never seen someone eating watermelon after lunch? Whoever does this is one step ahead when it comes to digestion! In short, what happens is that watermelon water and fibre are proven to be healthy because they facilitate digestion.
In addition, the consumption of fibres such as those present in watermelon cane increase the functioning of the intestines, which helps prevent obesity.
Protects eye health
This is one of the few benefits that few people know about, but science has shown it true: watermelon is good for the eyes. The lycopene in the fruit is known by medicine as a substance that protects the eyes, mainly from joint degeneration with advancing age.
Another excellent health potential of watermelon comes from its anti-inflammatory effect. Thanks to its high antioxidant power, promoted by lycopene and vitamin C in its composition, the red pulp fruit can be used as a natural remedy against inflammation.
A Spanish survey has proven that combining lycopene and vitamin C results in a potent anti-inflammatory action. This benefit benefits the body, especially the brain, muscles and joints.
Good for hair and skin
In addition to being tasty and healthy, watermelon has substances that improve the appearance and aesthetics of those who consume it. For example, it has vitamins A and C, which are related to the quality and beauty of skin and hair.
Vitamin C is known for its participation in the formation of collagen, a protein critical to skin quality, hair and nails. On the other hand, vitamin A is related to the cell regeneration of hair strands and the epidermis.
For those who doubt whether watermelon is fattening, the fruit is low in calories and has a lot of water, fibre and nutrients. In this way, it helps you lose weight. It is a natural food very suitable for weight loss diets. Besides, it’s delicious! There’s nothing better than losing weight by eating tasty and healthy foods.
As mentioned during the benefits, 100 g of watermelon contains about 30 calories, a meagre value, even for fruits. Thus, watermelon can be associated with healthy diets aiding weight loss.
Watermelon Seeds: Can You Or Cannot Eat It?
There are many myths and doubts about watermelon seeds. Some people believe they are poisonous; others consume the source generally along with the pulp. Those who eat them are doing the right thing, as the seeds of this fruit can be destroyed and bring health benefits!
To give you an idea, a study found that watermelon seeds contain many health-beneficial properties. Among the main ones are proteins of vegetable origin, unsaturated fatty acids, phenolic acids, carotenoids, tocopherol, phytosterol, and squalene, among others.
In addition, these biological tests proved that the consumption of substances present in seeds brings antioxidant, hypoglycemic (decrease glucose), anticancer, and anti-hypertensive action, protecting the heart, fighting parasites and helping to control cholesterol.
Recipe: how to make watermelon juice
The recipe for healthy watermelon juice is straightforward. All you need to do is get a good watermelon and blend it in a seedless, shelled blender. This recipe allows for different combinations of plants and other fruits. But here you will learn the basic recipe. Check out:
- Cut and peel the watermelon, but try to leave some of the white parts between the pulp and the skin, as it is rich in nutrients.
- Cut the pulp into pieces and remove the seeds
- Then take it to a blender and blend
- If it doesn’t give the liquid point, add a little ice water and beat again
- Serve it chilled as a natural and refreshing option on hot days.
The idea is not to sweeten this juice, as the watermelon already has natural sugar. Also, sugars (whatever they are) negate some of the healthy benefits of the fruit.
Learn to choose a good watermelon.
Finally, we will teach you some essential details to pay attention to when buying a watermelon. Our tips will help you to select the fruit with the best characteristics and, consequently, the tastiest, cleanest and healthiest. Look:
- Bark stains: Observing bark stains is an important step. Ripe watermelons have a prominent spot on the underside (opposite the stem). If there is no stain or the stain is white, it is a sign that it is not yet mature.
- Sweetest watermelon: generally, the sweetest watermelons have a yellowish spot on the underside of the fruit.
- Size: The ideal watermelon size is medium. Too big or small watermelons do not mean sweeter watermelons.
- Fruit softness: this is crucial to know if the fruit is ripe. Tap the skin with your fingers; if it is slightly soft, the fruit is ripe and ready for consumption. If it is hard, the watermelon still lacks ripening time. If it’s too weak, it’s past the point. In the latter case, only buy if you are going to eat immediately
- Format: Rounder watermelons tend to be sweeter. On the other hand, the longer ones usually have more water.
- Stem: Another critical point is to observe the stem. It is a sign that the fruit is ripe if it is dry. If it is green, it is a sign that it still needs to ripen a little.
My name is Ellie Lauderdale, MD and I am USA based professional Nutritionist .
I am a Registered Dietitian Nutritionist and board certified specialist in sports dietetics who is trained in integrative medicine. I have worked with hundreds of clients, from those suffering with chronic disease to professional and olympian athletes. My goal is to help optimize you from the inside so that you can feel, perform, and look your best on the outside.