Proven Health Benefits

Proven Health Benefits of Watermelon

While winter time can be a bit of a bummer here in the United States because of the snow and ice, one of the worst parts is that there is a lack of good watermelon. Watermelon is certainly a summer fruit, when it tastes juicy and delicious. Among Americans, watermelon is the third most popular fruit behind grapes and strawberries. It can be sort of expensive and time consuming to prepare, but it’s definitely worth it once you collect all the delicious red fruit inside.

Not only does it taste great, but watermelon is also very nutritious. Over the past few decades, we have perfected cultivation of watermelon so that you are getting more of the nutrition. That also means you are getting some great health benefits along with it. What are those benefits, exactly? Here is a breakdown of the nutritional value and proven health benefits from eating watermelon.

Nutrition of Watermelon


One cup of watermelon is going to bring plenty of nutrition without many of the calories. In one cup, you will be getting just 45 calories, as most of the melon contains water (naturally). There is a small amount of protein and fiber to be found in watermelon, with 21 percent of your daily vitamin C recommendation and 17 percent of your vitamin A recommendation. Other vitamins found in watermelon aren’t quite as abundant, but you will get a dose of thiamin, riboflavin, vitamin B6, niacin, folate and pantothenic acid.

There is even a small amount of minerals in each serving, with potassium making up five percent of your recommended value. The rest are under five percent, though you are still getting calcium, iron, magnesium, phosphorus, copper, magnesium and more. There are some sugars and carbohydrates in watermelon, but that is outweighed by all of the great nutrients you’d see otherwise.

Weight Loss


Watermelon makes for a great snack if you’re trying to lose weight. Since it tastes sweeter than most fruits, watermelon will be able to satisfy your cravings for something sweet while being much better for you in the process. Since watermelon is mostly comprised of water and even offers up some protein and fiber, it will be fairly filling. Eating two servings is not out of the question while still keeping you in your calorie goal.

With two servings coming in at 90 calories, that’s a perfect amount for a snack that won’t bust your calorie budget. Watermelon is also a good food to eat if you enjoy exercising, but hate feeling sore. Watermelons contain an amino acid called L-citrulline that has been shown to relieve muscle soreness, especially when you are consuming pure watermelon juice. In other words, watermelon is the perfect weight loss tool.

Healthy Shell


Just like the watermelon, humans look very different inside and out. When you’re picking out a watermelon, you tend to go for one that has the best looking rind with the least amount of discoloration and perceived juiciness. If you want your exterior to look more clear, you should be eating more watermelon. Because of those great vitamins, you will be able to slow down signs of aging and also increase moisture.

The water content in each melon will help you hydrate, allowing your skin to prevent dryness and cracking that lead to aging. Watermelon also contains vitamin C, which produces collagen to keep your skin more elastic. Finally, watermelon helps against sun damage (especially on the scalp) thanks to the antioxidants. In turn, your hair will be able to grow back thicker and fuller without dry skin clogging your scalp.

Cancer Fighter


A compound that has gotten some recent attention due to its possible ability to fight cancer is lycopene. When you hear that word, tomatoes might be the first thing that come to mind, but watermelon has more lycopene than tomatoes. Early studies show that lycopene can decrease the growth of cancer cells, and some have even found that they have preventive capabilities.

The studies have not found evidence for each type of cancer, but the most positive results have come from digestive problems such as colon cancer. Watermelon also contains cucurbitacin E, which is in the early stages for testing in cancer prevention, as well. So while it’s not set in stone, it looks like watermelon can help you fight cancer.

Antioxidants Abound


If you are one of those people that has ever tried a “detox” diet, you’ve probably stuck to some foods that you don’t quite like. What you should have been doing the whole time is adding watermelon, since it’s one of the most antioxidant packed foods that you can find. The antioxidants found in watermelon help to relieve oxidative stress in your body while helping your liver flush out harmful toxins.

Those antioxidants can help you fight off plenty of diseases in the process. Free radicals can attack your body and cause a wide range of diseases, so keeping them at bay is vital. Within just an hour or two, you will be able to feel the benefits of watermelon as your oxidative stress goes down.

Digestive Health


Those same antioxidants that can help your body overall really help out your digestive system. Since watermelon contains these antioxidants and a combination of water and fiber, you can create more healthy bacteria for your digestive tract while also flushing out your urinary system. Though you should still be drinking plenty of water while eating watermelon, the delicious fruit will have a big benefit.

Going back to the urinary tract, your kidneys really need all the help that they can get. Watermelon can help you avoid buildup of uric acid that can lead to kidney stones (and even gout). That acid is broken down by potassium and calcium, both of which can be found in watermelon. If you have ever had gout pain, you know how bad it can be, so reach for some watermelon.

Summing it Up


The best part about watermelon is that you can eat it on almost a daily basis. Since the vitamins and minerals aren’t overbearing like they are in some foods, watermelon can become a staple of your breakfast (or anytime, really). Eating a large amount of watermelon each day isn’t going to bring many adverse effects, either. Doctors warn that eating several servings on a daily basis can lead to some intestinal discomfort, but nothing severe.

Since there is also potassium in watermelon, you don’t want to take more than your recommended amount as this can lead to an irregular heartbeat. Again, this is pretty rare and would need an absurd amount of watermelon consumption to achieve. Otherwise, you are free and clear to eat just about as much watermelon as you want each day. And that’s good news, because we love it.