Watermelon Health Benefits

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 good for the heart and many other health benefits.

Here you will learn all the main medically proven watermelon benefits! First, it is important to make clear that watermelon is considered to be one of the most complete 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 a green skin, red pulp and high water content. Check out the health benefits of watermelon below!

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 also rich in benefits for the body. Below you will find a list of the main health benefits already proven by science.

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, in a piece of watermelon, a high amount of natural liquid. It is a food that helps with weight loss.

In 100 grams of fruit there are about 30 calories ( 1 ), a very low value for a sweet and tasty fruit. Thus, it can be used as a snack during weight-loss diets.

However, because it is basically composed of water and fiber, watermelon is not able to generate much satiety in those who start healthy diets. In these cases, opt for watermelon as a complement to a healthy snack.

Over time, the watermelon alone will be able to satiate the body due to the fibers in its composition. Some studies indicate that fibers are responsible for promoting the feeling of satiety in healthy organisms ( 2 ).

good for the heart

Watermelon has in its composition numerous medicinal properties that benefit the heart directly or indirectly. For example, there is the presence of lycopene, a substance that, according to medicine, helps to balance cholesterol and blood pressure ( 3 ).

Another study, carried out in the United States, proved to the world that watermelon combats hypertension ( 4 ), one of the main health problems that puts 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 ( 5 ).

Prevents cancer and other diseases

The composition of watermelon is rich in antioxidant substances , which fight free radicals and thus prevent various serious diseases ( 3 , 4 , 5 ).

Among the main 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.

Studies also show that antioxidants help fight common inflammation in the body, which improves overall health. In addition, some research confirms that watermelon has an anticancer action ( 7 , 8 ).

This effect is basically due to two properties: lycopene (which prevents the appearance of cancer cells) and cucurbitacin (which is investigated for its anti-tumor 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 fiber are proven to be healthy because they facilitate digestion ( 2 ).

In addition, the consumption of fibers such as those present in watermelon is able to improve the functioning of the intestines, which helps in the prevention of diseases and obesity ( 9 ).

Protects eye health

This is one of those benefits that few people know about, but which science has shown to be true: watermelon is good for the eyes ( 3 ). In fact, the lycopene present in the fruit is known by medicine as a substance that protects the eyes, mainly from the common degeneration with advancing age.

Fight inflammation

Another great 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 to the world that the combination of lycopene and vitamin C results in a potent anti-inflammatory action ( 10 ). This benefit is good for the body in general, but especially for the brain, muscles and joints.

Good for hair and skin

In addition to being tasty and healthy, watermelon also 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.

The vitamin C is known for its participation in the formation of collagen, a protein critical to the quality of the skin, hair and nails ( 11 ). On the other hand, vitamin A is related to cell regeneration of hair strands and the epidermis ( 12 ).

Watermelon fattening?

For those who are in doubt whether watermelon is fattening , the fruit is low in calories, made up of a lot of water, fiber 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, isn’t it?

As we mentioned during the benefits, in 100 g of watermelon there are about 30 calories, a very low value, even for fruits. Thus, watermelon can be associated with healthy diets that aid in 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 seed normally along with the pulp. Those who eat them are doing the right thing, as the seeds of this fruit can be consumed and bring health benefits!

Just to give you an idea, a study found that watermelon seeds contain dozens of health-beneficial properties ( 13 ). Among the main ones are proteins of vegetable origin, unsaturated fatty acids, phenolic acids, carotenoids, tocopherol, phytosterol, squalene, among others.

In addition, these biological tests proved that the consumption of substances present in seeds brings antioxidant, hypoglycemic (decrease glucose), anti-cancer, anti-hypertensive action, in addition to protecting the heart, fighting parasites and helping to control cholesterol.

Recipe: how to make watermelon juice

The recipe for healthy watermelon juice is very simple. All you need to do is get a good watermelon and blend it in a seedless, shelled blender. It is a recipe that allows for different combinations with plants and other fruits. But here you will learn the basic recipe. Check out:

  1. Cut and peel the watermelon, but try to leave some of the white part between the pulp and the skin, as it is rich in nutrients.
  2. Cut the pulp into pieces and remove the seeds
  3. Then take it to a blender and blend
  4. If it doesn’t give the liquid point, add a little ice water and beat again
  5. Serve it chilled, as a natural and refreshing option on hot days.

The ideal is not to sweeten this juice in any way, 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 are going to teach you some important details for you 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 large 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 are those that have a yellowish spot on the underside of the fruit.
  • Size : The ideal watermelon size is medium size. Too big or small watermelons do not mean sweeter watermelons
  • Fruit softness : this is an important point to know if the fruit is ripe. Tap the skin with your fingers, if it is slightly soft, it means the fruit is ripe and ready for consumption. If it is hard, the watermelon still lacks ripening time. If it’s too soft, 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 important point is to observe the stem. If it is dry, it is a sign that the fruit is ripe. If it is green, it is a sign that it still needs to ripen a little.

Ellie Lauderdale

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.

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