25 Impressive Health Benefits of Eating Watermelon You Should Take Advantage Of

Healthiness begins the moment you start eating right and exercising often. One way to eat right is to incorporate watermelon into your diet. Read down to learn the health benefits of eating watermelon daily. 

From the family of Cucurbitaceae, watermelon is a highly nutritious and highly delicious fruit containing a high level of anti-oxidant that is highly beneficial to the body.

Apart from being rich in antioxidants, such as lycopene and beta carotene, Watermelon is also rich in fiber, vitamin C, vitamin A, vitamin B6, and potassium.

The five common types of Watermelon are:

  • Seedless
  • Seeded
  • Mini
  • Yellow
  • Orange

Eating watermelon is highly beneficial to adults and children and you should learn to incorporate it into your diet daily. 

25 Benefits of Eating Watermelon

watermelon fruit on white table

1. Hydrating

Containing 92% of water, watermelon is one of the best choices to keep your body hydrated. Water is an essential constituent of the body, the body is made up of 50% water, water also helps nutrients circulation in the body and dehydration may lead to severe health conditions, consuming a good amount of watermelon can keep you hydrated.

2. Reduces the risk of chronic infection

People who eat a good amount of melons are proven to be less susceptible to developing chronic conditions such as heart disease and some type of cancer, watermelon is cholesterol-free, sodium-free, fat-free, and only contains  40 calories per cup.

It also contains lycopene which has been confirmed to reduce blood pressure and the risk of prostate cancer.

3. Improves digestion

Watermelon contains fiber (4% DV), which keeps the consistency of bowel movement regular. Watermelon also contains a good amount of water (92%) which aids the proper absorption of nutrients and movement of food in the bowel.

4. Maintaining a healthy skin

Watermelon contains vitamin A and vitamin C, which are useful for maintaining healthy skin, vitamin C helps the body in the production of collagen, an essential skin-building protein, and vitamin A helps worn-out skin cells to repair. Water present in watermelon also prevents the skin from flaking or drying out by enduring skin hydration.

5. Prevention of asthma

The anti-oxidants present in watermelon may reduce the risk of developing Asthma, watermelon contains a good amount of vitamin C (an average of 12.5mg for a cup weighing 154g) and are proven to combat free radicals which are believed to be a cause of Asthma.

6. Reduces the risk of high blood pressure

As discovered in a 2012 research watermelon contains extracts that reduce blood pressure in aged people, anti-oxidants such as L-arginine and L-citrulline may help improve the function of the artery.

7. Reduces the risk of heart disease

Watermelon contains Lycopene, an antioxidant that has been reviewed to protect against heart disease, it does this by reducing inflammation associated with High-density lipoprotein (HDL) or bad cholesterol, such as obesity.

8. Reduces the risk of developing cancer

The vitamin C present in watermelon can also prevent cancer by combating free radicals which are believed to be a cause of some type of cancer. The lycopene present in watermelon is also believed to reduce the risk of developing cancer

9. Improves the function of the brain and nervous system

Watermelon also contains Choline, an anti-oxidant that is proven to improve learning and retention, muscle movement, cell membrane structure maintenance, nerve impulse transmission, and early brain development.

10. Improve muscle recovery time

If you exercise outside, a juicy watermelon before or after your workout will help you stay hydrated and provide you energy. Potassium, an essential electrolyte lost through sweat, is also present. Furthermore, watermelon contains the amino acid l-citrulline, which may help to reduce muscular pain after strenuous exercise. A 2017 study proves that watermelon helps reduce muscle soreness and improve the rate of recovery.

11. Improves features of metabolic syndrome.

Watermelon has been proven to improve the features of people suffering from metabolic syndromes such as cardiovascular measures and obesity

12. Useful as a diuretic

Diuretics are drugs used by people suffering from high blood pressure and kidney disease to remove excess water and salts from the body. Studies have found that watermelons are capable of providing the same function as diuretics.

13. Nutritional benefits

Watermelons are highly rich in essential nutrients, making them a choice fruit for essential nutrition, below are the breakdown of nutrients present in a 1 cup of watermelon.

  • Energy: 46.2 Calories
  • Carbohydrate: 11.6g (9.6g of Sugar)
  • Fiber: 0.6g
  • Calcium: 10.8mg
  • Phosphorus: 16.9mg
  • Magnesium: 15.4mg
  • Potassium: 172mg
  • Vitamin C: 12.5mg
  • Folate: 4.6mcg
  • Choline: 6.3mg
  • Vitamin A: 43.1mcg
  • Beta Carotene: 467mcg
  • Lutein & zeaxanthine: 12.3mcg
  • Lycopene: 6,980mcg
  • Phytosterols: 3.08mg

Other nutrients are B vitamins such as thiamin, riboflavin and niacin, fluoride, manganese, zinc, selenium, tryptophan, lysine, arginine, leucine, etc.

14. Could lower inflammation and oxidative stress

The antioxidants in watermelon are proven to lower inflammation and oxidative stress. Oxidative stress is defined as a disruption in the equilibrium between the formation of reactive oxygen species (free radicals) and antioxidant defenses. A deficiency of antioxidants is the major cause of most diseases.

15. May help prevent macular degeneration

Macular degeneration is a common eye problem that develops with age, it usually results to blindness.

Lycopene, a major constituent of watermelon is found in various parts of the eye and helps to prevent macular degeneration.

16. Good for hair health

Vitamin C present in watermelon is good for the development of healthy hair.

It helps in the production of collagen, a protein that aids the production of healthy hair.

17. Helps during pregnancy

Heartburn, morning sickness, third-trimester muscle cramps are common conditions in pregnant women, a cup of watermelon smoothie or fruits may help eradicate these conditions.

18. Help improve bone Health

Watermelon is loaded with lots of vitamins and minerals good for bone health. Vitamin A in watermelon aids bone growth, vitamin C aids healing, and lycopene helps to prevent osteoporosis and bone fractures.

Want to know more? – Vitamin A is a fat-soluble vitamin that is essential for the development of strong, healthy bones. Vitamin A affects both osteoblasts (bone-building cells) and osteoclasts (bone-breaking cells).

19. Helps in Weight loss

If you are gunning for a healthy weight loss, consider consuming a high amount of watermelon, it fills you up with healthy and safer nutrients when compared to calories.

20. Helps Strengthen Immunity

With a high constituent of vitamin C, A, and B6,  watermelon helps strengthen immunity, by aiding in the production of red blood cells, antibodies, and regulates the immune system

21. Promotes Sexual Health

Watermelon contains phytonutrients, which can serve as a natural Viagra, it also contains amino acid citrulline, which is proven to cure mild erectile dysfunction.

22. Prevents damages to cell

Lycopene presents in watermelon helps fight free radicals and protects the cell from damages associated with heart disease. Free radicals are oxygen-containing molecules with an unequal number of electrons. Because of the odd number, they can easily react with other molecules. Because free radicals react so quickly with other molecules, they can create enormous chain chemical reactions in your body. Oxidation is the term for these kinds of processes.

23. Promotes healthy Gums

Vitamin C deficiency can cause bleeding gum and inflammation, but thanks to the high constituent of vitamin C in watermelon, these conditions can be prevented.

24. Prevents hyperthermia

Watermelon helps prevent heat stroke and other related conditions due to its high constituent of water. Heat stroke happens when the body’s temperature can’t be controlled: the body’s temperature rises quickly, the sweating process fails, and the body can’t cool down.

25. Boost energy

Energy is important and necessary to stay healthy and productive day in day out. Vitamin B is responsible for the production of energy in the body and it’s richly present in watermelon. Also, potassium helps you to stay energized after an exhaustive day.

The benefits of consuming water melon is inexhaustible, it is one of the few fruits with numerous nutritional benefits.

You can also read: 

Frequently Asked Questions – FAQ

Can Watermelon be eaten on an Empty Stomach? You may be wondering if watermelon can be eaten on an empty stomach. The answer is yes, watermelon is best consumed on an empty stomach, this is because the nutrients are best absorbed when consumed on an empty stomach.

Is Watermelon Good to Eat at Night? Also, you may also be wondering if watermelon can be eaten at night. The answer is no, this is because of the acidic nature of watermelon, which may delay the process of digestion when the body is in-active. It is recommended to eat watermelon only when the chance of digestion is high (advisable 12-1 PM)

In conclusion, watermelon is a highly nutritious fruit with inexhaustible benefits, if you aren’t fond of this fruit before now, maybe it is time to reconsider.







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