Nutritional Value and Health Benefits of Watermelon

Nutritional Content

Watermelon contains several nutrients that provide important health benefits.

Below are the key components and their effects on the body:

1. Water

Watermelon has a very high water content, making it excellent for hydration.

Eating foods rich in water, such as fruits and vegetables, helps maintain fluid balance and promote a feeling of fullness.

The combination of water and fiber helps you consume a satisfying portion with relatively low calories.

2. Lycopene

Lycopene is a natural pigment that gives red fruits and vegetables—such as tomatoes and watermelon—their color.

It belongs to the carotenoid family and is a powerful antioxidant that may reduce cellular damage.

Lycopene may help:

• Lower blood pressure and cholesterol levels

• Reduce the risk of heart disease and certain cancers

• Slow the progression of macular degeneration, an age-related eye condition

3. Antioxidants

Watermelon contains several antioxidants, including vitamin A and vitamin C, which are essential for skin and hair health.

• Vitamin C aids in the production of collagen, a protein that keeps the skin and hair firm and healthy.

• Vitamin A supports the renewal and repair of skin cells.
  A deficiency in vitamin A may cause dry, cracked skin.

Antioxidants also help reduce free radicals, which are linked to premature aging signs such as wrinkles and dark spots.

Additionally, watermelon’s high water content helps flush toxins from the body and maintain a youthful appearance.

Health Benefits of Watermelon (Based on Scientific Evidence)

1. Supports Heart Health (Strong Scientific Evidence)

A healthy diet can lower the risk of heart disease, heart attacks, and strokes by managing blood pressure and cholesterol levels.

Watermelon contains several nutrients beneficial to heart health, including:

• Vitamins A, B6, and C

• Magnesium

• Potassium

• Lycopene, which may reduce arterial stiffness

• Citrulline, an amino acid that increases nitric oxide levels, helping blood vessels relax and lower blood pressure

Studies:

• A 2013 University of Florida study on postmenopausal women with obesity and high blood pressure found that six weeks of watermelon extract (rich in citrulline) reduced arterial stiffness and aortic blood pressure.

• Another study published in the American Journal of Hypertension (2012) showed that watermelon extract improved arterial function in individuals with prehypertension or mild hypertension.

2. May Reduce Muscle Soreness After Exercise (Moderate Evidence)

Thanks to its high water content, antioxidants, and amino acids, watermelon may enhance physical performance and recovery.

Its potassium content also helps reduce muscle cramps.

A small 2013 study published in the Journal of Agricultural and Food Chemistry found that drinking 500 ml of watermelon juice helped athletes recover faster by reducing heart rate recovery time and muscle soreness.

However, more research is needed to confirm these effects.

3. May Reduce Inflammation (Moderate Evidence)

Watermelon’s lycopene and vitamin C help lower inflammation markers and boost antioxidant capacity.

A 2015 study in Nutrition Research found that mice fed a high-fat diet plus watermelon extract had lower blood lipids and inflammation, reducing their risk of cardiovascular disease.

Lycopene may also protect the brain and delay the onset of Alzheimer’s disease, although further human studies are needed.

4. May Reduce Insulin Resistance

Insulin resistance occurs when body cells no longer respond properly to insulin, leading to higher blood sugar levels—a key factor in type 2 diabetes and metabolic syndrome.

A 2014 review in the World Journal of Diabetes found that lycopene, carotenoids, and citrulline in watermelon may help improve insulin sensitivity.

Animal studies have shown that watermelon juice can also help control blood sugar levels.

Although watermelon has a high glycemic index (76), its glycemic load is low, meaning it can be safely eaten by people with diabetes in moderate amounts.

5. May Lower Cancer Risk

Watermelon’s antioxidants, especially vitamin C, help neutralize free radicals that can damage DNA and increase cancer risk.

Lycopene, in particular, has been linked to a reduced risk of prostate cancer.

A 2014 review in EXCLI Journal found that lycopene intake was associated with:

• 25% lower risk of prostate cancer

• 44% lower risk of other cancers

However, more research is needed to confirm these effects in humans.

Benefits for Children

Watermelon is a nutrient-rich, hydrating fruit and a healthy alternative to sugary drinks.

It is generally safe to introduce to babies between 8–10 months old, depending on their ability to chew and swallow.

Safety tips when serving to children:

• Cut into small, bite-sized pieces to prevent choking

• Remove all seeds

• Ensure the child is sitting upright while eating

• Watch for potential watermelon allergies, especially in children allergic to ragweed pollen or other melon family fruits

Nutritional Value (Per 100 g of Fresh Watermelon)

Nutrient	Amount
Water	91.45 g
Calories	30 kcal
Protein	0.61 g
Fat	0.15 g
Carbohydrates	7.55 g
Fiber	0.4 g
Sugar	6.2 g
Calcium	7 mg
Iron	0.24 mg
Magnesium	10 mg
Phosphorus	11 mg
Potassium	112 mg
Sodium	1 mg
Zinc	0.1 mg
Copper	0.042 mg
Manganese	0.038 mg
Selenium	0.4 µg
Fluoride	1.5 µg
Vitamin C	8.1 mg
Vitamin B1 (Thiamine)	0.033 mg
Vitamin B2 (Riboflavin)	0.021 mg
Vitamin B3 (Niacin)	0.178 mg
Vitamin B5 (Pantothenic acid)	0.221 mg
Vitamin B6	0.045 mg
Folate	3 µg
Vitamin A	569 IU
Lycopene	4532 µg

Possible Side Effects

Watermelon is generally safe and low in calories, but excessive consumption may cause:

• Stomach discomfort

• Diarrhea

• Abdominal pain

Precautions

1. Watermelon Allergy

Although rare, some people may have an allergy to watermelon, especially those allergic to ragweed pollen or other melon-family fruits.

Symptoms may include swelling, hives, or difficulty breathing. Severe allergic reactions require immediate medical attention.

2. FODMAP Sensitivity

Watermelon is high in fructose, a type of FODMAP carbohydrate that can cause digestive discomfort such as bloating, gas, or diarrhea in people with irritable bowel syndrome (IBS).

Individuals with FODMAP intolerance should avoid or limit watermelon.

Overview of Watermelon

Watermelon (Citrullus lanatus) belongs to the Cucurbitaceae family, which also includes melons, pumpkins, and cucumbers.

There are five main types:

• Seeded

• Seedless

• Yellow

• Orange

• Mini (personal-sized)

Watermelon originated in Africa and served as a crucial water source in semi-arid regions.

A ripe watermelon feels heavy for its size, has a firm rind, and features a yellowish spot on the underside where it rested on the ground.

Other Edible Parts of Watermelon

1. Watermelon Rind

The rind is the firm green-and-white outer layer.

Though not commonly eaten, it is edible and rich in nutrients such as:

• Antioxidants

• Vitamins C, A, and B6

• Potassium and zinc
  It’s also low in calories and can be fried, cooked, or pickled.

2. Watermelon Seeds

Watermelon seeds are nutrient-dense, providing:

• Magnesium

• Iron

• Zinc

• Healthy fats
  They are low in calories and can be roasted for a nutritious snack.