Watermelon is one of the most popular fruits during the summer months. It’s sweet, refreshing taste makes it the perfect snack on a hot day. But watermelon isn’t just a tasty treat – it’s also an extremely healthy fruit packed with nutrients and health benefits.
Watermelon Nutrition Facts
Watermelon is 92% water, which makes it very low in calories. One cup of watermelon has only 46 calories. It’s also low in fat and contains no cholesterol or sodium.
Here are some of the main nutrients found in one cup of watermelon:
- Vitamin C: 21% of the Reference Daily Intake (RDI)
- Vitamin A: 18% of the RDI
- Potassium: 5% of the RDI
- Magnesium: 5% of the RDI
- Vitamin B5: 5% of the RDI
- Vitamin B6: 4% of the RDI
- Niacin: 4% of the RDI
- Thiamine: 3% of the RDI
- Folate: 3% of the RDI
- Iron: 3% of the RDI
- Copper: 3% of the RDI
- Pantothenic Acid: 2% of the RDI
- Phosphorus: 2% of the RDI
- Zinc: 2% of the RDI
- Manganese: 2% of the RDI
As you can see, watermelon contains high amounts of vitamin C and vitamin A, as well as important antioxidants like lycopene, beta-carotene and cucurbitacin E.
Health Benefits of Watermelon
Here are some of the top evidence-based health benefits of eating watermelon:
1. Helps Hydrate and Relieve Dehydration
Watermelon is made up of 92% water, making it one of the best fruits to eat to stay hydrated, especially on hot summer days. Studies have even shown that eating foods with high water content like watermelon can help relieve mild dehydration.
2. May Improve Heart Health
Research indicates that eating foods rich in lycopene like watermelon may help reduce oxidative damage to cholesterol and protect against the buildup of plaque in the arteries. This may lower the risk of heart attack and stroke.
Watermelon also contains citrulline, an amino acid that may help lower blood pressure by dilating and relaxing blood vessels.
3. Anti-Inflammatory Effects
The anti-inflammatory antioxidants in watermelon like lycopene and vitamin C help neutralize free radicals that can lead to inflammation and cell damage. This may help relieve inflammatory conditions like asthma, osteoarthritis and rheumatoid arthritis.
4. May Help Prevent Cancer
Research shows that the lycopene in watermelon has anti-cancer effects and may help reduce the risk of cancers of the digestive tract, prostate, lung, and breast. Lycopene stops the growth and spread of cancer cells.
5. Protects Skin Health
Watermelon is a great source of vitamin C and vitamin A, both of which help promote healthy skin. Vitamin C stimulates collagen production to keep your skin firm and strong. Vitamin A protects skin cell membranes and prevents UV damage.
6. May Improve Eye Health
Watermelon is rich in the antioxidants zeaxanthin and lutein which have been linked to lower risks of age-related macular degeneration and cataracts. These compounds help protect the eyes from UV light damage.
7. Helps With Weight Loss
With its high water content and fiber but low calorie count, watermelon is a great food to include in a weight loss diet. Studies show that eating water-rich foods like watermelon can increase satiety and reduce overall calorie intake.
8. May Prevent Dehydration
Watermelon is made up of over 90% water, making it effective for preventing dehydration. Studies show foods with high water content like watermelon can help treat mild dehydration.
9. Helps Treat Erectile Dysfunction
The citrulline in watermelon may help treat erectile dysfunction by relaxing blood vessels, similar to Viagra. One study gave men with ED either watermelon juice or a placebo – the watermelon juice group saw improvements in erectile function.
10. May Prevent Muscle Soreness
Watermelon juice’s citrulline content may help reduce muscle soreness after strenuous exercise by speeding up the clearance of lactic acid from the blood. One small study showed drinking watermelon juice before exercise reduced muscle soreness 24 hours later.
Other Potential Benefits
Here are some other possible health benefits of watermelon that need more research:
- May have prebiotic effects and promote digestive health
- May improve asthma control by reducing inflammation
- May improve blood sugar control and insulin sensitivity
- May help relieve nerve pain from carpal tunnel syndrome
- May improve cognitive function and memory
- May prevent kidney stones
Watermelon Nutrition Facts
Here is the complete nutrition profile for 1 cup (154g) of watermelon:
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 46 | 2% |
| Protein | 1g | 2% |
| Carbohydrates | 12g | 4% |
| Fiber | 1g | 3% |
| Sugars | 9g | |
| Fat | 0.2g | 0% |
| Saturated fat | 0.1g | 0% |
| Vitamin C | 12mg | 21% |
| Vitamin A | 569mcg RAE | 18% |
| Potassium | 112mg | 5% |
| Magnesium | 10mg | 5% |
| Calcium | 7mg | 1% |
| Iron | 0.2mg | 3% |
| Water | 139g |
Tips for Picking & Cutting Watermelon
Follow these tips to select a ripe, sweet watermelon at the store:
- Look for a firm, symmetrical watermelon that is free of bruises, cuts or dents.
- Lift the melon – it should feel heavy for its size.
- Ripe watermelons produce a dull thud rather than a hollow sound when thumped.
- The underside should have a creamy yellow spot from where it sat on the ground and ripened.
To cut a watermelon:
- Slice off about an inch from both ends.
- Stand the watermelon upright and cut downwards to slice off the rind.
- Cut the watermelon flesh into slices or cubes.
- Remove any seeds with a fork.
How to Eat Watermelon
Watermelon can be enjoyed in many ways. Here are some ideas:
- On its own as a refreshing snack
- In a fruit salad mixed with other fruits
- Blended into a smoothie
- As watermelon juice
- Grilled, baked or frozen into watermelon “ice cream”
- Pickled into watermelon rind pickles
- Added to cocktails in place of ice cubes
Potential Side Effects
Watermelon is generally safe to consume with very few side effects reported. However some potential side effects to be aware of can include:
- Digestive issues like diarrhea, bloating and gas in those with fructose malabsorption
- Allergic reactions in those hypersensitive to watermelon
- Dangerously low blood pressure when eaten in excess combined with certain medications
Watermelon should also be avoided in excess by those with diabetes due to its high glycemic index.
Watermelon Origins & History
Watermelon originated in Southern Africa, where evidence indicates it has been cultivated for over 4,000 years. It spread North and East throughout Africa before being brought to countries along the Mediterranean Sea by merchant ships.
Watermelon arrived in Europe in the 1300s, then was introduced to the New World by colonists where Native Americans grew watermelon. It became popular in the Southern US and is still a dietary staple there today.
Early watermelons were mainly rind and seeds like the citron melon. Selective breeding led to the fleshy, sweet watermelon we know today.
Conclusion
Watermelon is an exceptionally healthy, hydrating fruit full of important nutrients like lycopene, vitamin C and vitamin A. It’s low in calories and rich in antioxidants and anti-inflammatory compounds that may benefit heart health, eye health, weight loss, cancer prevention and more.
Watermelon can be incorporated into the diet in many ways beyond just biting into a slice. It’s refreshing taste and versatility make it the perfect summertime treat.
So next time you come across a watermelon, don’t hesitate to dig in and reap all its nutritious and delicious benefits!