The 11 main benefits that prove why it is healthy for you

Nothing tastes more summery than a crunchy, juicy, refreshing slice of watermelon. It’s a garden barbecue and well stocked at your local farmers market at this time of year. Watermelon – which can actually be considered a fruit or vegetable, according to the National Watermelon Promotion Commission – is also extremely nutritious.

Nutritionists say watermelon is low in calories and sugar and full of vitamins, minerals and antioxidants, which is a great supplement to a healthy diet. Plus, it’s fun to eat! “Eating watermelon makes me feel good irresponsibleas a child again with the people I like most to enjoy the outdoors at a summer picnic, ”he says. Kris Sollid, MS, RDDirector General of Food Communication of the International Council on Food Information.

Here’s an overview of some of the best health benefits of watermelon, according to nutritionists.

Watermelon Nutrition Data

According to the U.S. Department of Agriculture, watermelon contains 1 cup (152 g):

  • Calories: 45.6
  • Fat: 0.2 g
  • Cholesterol: 0 mg
  • Sodium: 1.52 mg
  • Carbohydrates: 11.5 g
  • Fiber: 0.6 g
  • Vitamin C: 12.3 mg
  • Potassium: 170 mg
  • Calcium: 10 mg
  • Vitamin A: 865 IU
  • Lycopene: 6,890 micrograms

    Is it okay to eat watermelon every day?

    Only about 10% of Americans eat the recommended two cups of fruit a day, according to the Centers for Disease Control and Prevention (CDC). Low in calories and low in sugar, you can safely eat multiple servings of watermelon every day Without inventing the effects of a long-term diet, but Sollid says it’s best to try to change the type of fruit you eat for your diet for health. Different fruits have different nutrients, so eating a variety will ensure that your body gets everything it needs.

    In fact, it is possible to overeat anythingincluding watermelon, he adds Grace Derocha, RDN, CDCES, National spokesperson for the Academy of Nutrition and Dietetics. While it may be tempting to cultivate half or more of the whole watermelon on a hot summer evening, experts like Derocha say that it is better to eat a cup as a general recommendation than to eat whole fruit directly.

    Watermelon FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides and polyols) is considered a high-quality fruit that contains short-chain sugars that some people have difficulty digesting, Derocha says, “can cause bloating or discomfort when consumed in large quantities.”

    Those with diabetes or those who need to count carbohydrate services should also pay attention to watermelon ingestion, he added. Eating too much fruit can add too much sugar to your diet, which can lead to fluctuations in your blood sugar, which can be dangerous for people with diabetes.

    What are the health benefits of watermelons?

    “Watermelon is naturally a low-calorie package,” he says Christina Meyer-Jax, RDN, LDN, Standard Process Nutrition Chair and Assistant Professor at Northwestern Health Sciences University. “It helps with essential antioxidant nutrients that help prevent disease and overall well-being.”

    Here are the 11 health benefits of watermelon:

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    1) It is full of essential nutrients

    Simply 46 calories per cup, watermelon is a hit with nutrients. Sollid says you have about 15% of your daily vitamin C needs, along with plenty of other vitamins and minerals, including potassium and vitamins A and B6.

    Vitamin C strengthens your immune system and helps your body absorb iron, according to Derocha, Vitamin A is essential for skin and eye health. Watermelon is also rich in potassium, which helps lower blood pressure and nerve function, and vitamin B6, which helps break down the proteins you eat in the body and boosts the immune system and nerve function.

    2) Provides a high dose of lycopene

    Lycopene is a natural compound found in watermelon and other fruits and vegetables with antioxidant properties. It is also the substance that gives the watermelon its red color; but beyond its nuance, lycopene is also good for you. Meyer-Jax says it has been shown to reduce the risk of cancer, heart disease and age-related eye disorders. Lycopene helps protect your cells from damage, Sollid says, and research suggests that it may have effects on lowering blood pressure when consumed regularly through dietary channels.

    3) Helps keep watermelon hydrated

    Watermelon is made up of more than 90% water. “As the name suggests, watermelon keeps you hydrated,” Derocha explains. “We get 80% of the hydration from what we drink and 20% from what we eat; watermelon can certainly help in that balanced intake.”

    Most adults do not drink enough water, and hydration is especially important in the summer, when temperatures rise and you may lose fluids from sweating.

    Meyer-Jax recommends eating watermelon broken with a pinch of salt after a workout or after sweating for a long time. “The combination of carbohydrates and salt is ideal for replenishing lost electrolytes and carbohydrate stores,” he says.

    4) Adds to healthy digestion

    Watermelons have a high water content and a low amount of fiber. “Both are good for digestion to keep you moving,” says Meyer-Jax. Fiber adds mass to your stools and keeps you regular, while water helps waste move through your digestive system.

    5) Can help with weight management

    Meyer-Jax explains that choosing watermelon instead of another sweet snack will help you feel longer. Limited research published in the journal Nutrients They found in 2019 that they considered being overweight or clinically obese and that those who ate watermelon instead of low-fat cookies were more satisfied, e.g. Eating watermelon daily was associated with a reduction in subjects ’body weight, body mass index, blood pressure, and waist circumference.

    6) It can improve heart health

    Research shows that consuming foods containing lycopene can reduce the risk of heart disease and stroke. A study published in 2012 American Journal of Hypertension suggested a link between fruit and heart disease, as research has suggested that watermelon extract can lower blood pressure in the long run. “The authors suggested that L-citrulline and L-arginine – two watermelon antioxidants – may improve arterial function,” Derocha suggests.

    7) It may reduce the risk of cancer

    The lycopene found in watermelon reduces inflammation and oxidative stress, the imbalance between free radicals (the unstable molecules that the body naturally produces that can cause disease) and the body’s ability to cope with their effects. Chronic inflammation can increase the risk of certain diseases, including cancer, and research shows that lycopene has the potential to reduce inflammation and prevent cancer cells from growing, which reduces the risk of developing the disease. Research has shown that increasing lycopene consumption reduces the risk of digestive tract cancer and prostate cancer.

    8) Watermelon can help reduce inflammation

    A specific combination of antioxidants, lycopene, and vitamin C found in watermelon can reduce inflammation and oxidative damage over time, Derocha explained. Inflammation can cause inflammation, pain or redness of the skin for those who suffer from it. And chronic inflammation can lead to serious conditions such as cancer, asthma, heart disease and type 2 diabetes.

    9) It is very good for your skin

    “Watermelon water and vitamins A, B6 and C help keep your skin smooth, smooth and supple,” says Derocha. Vitamin C increases collagen production, which in turn improves skin elasticity and skin blood flow. And vitamin A helps repair skin cells, prevents dry skin and flakes, and vitamin B6 helps with skin breakage.

    Lycopene can be used to protect your skin from the sun, Derocha added, adding that it will reduce your chances of sunburn. But it certainly doesn’t mean you have to skip the sunscreen, he stresses; it is essential to apply the selected SPF regularly.

    10) Achy can lighten muscles

    a small study published in the journal Journal of Agricultural and Food Chemistry found that athletes who drank watermelon juice reduced muscle pain for up to 24 hours. It also helped to lower the heart rate to recover the juices. The researchers linked watermelon juice to its ability to relieve sore muscles L-zitrulline its content is an amino acid that helps reduce muscle damage. Although scientists need more detailed evidence to confirm the extent of this benefit, this link will encourage you to think about adding watermelon juice to your post-workout routine.

    11) Watermelon seeds and bark are also nutritious

    When eating fresh watermelon, most people stick to red or pink meat. But you can also eat skin and seeds, as they offer comprehensive health benefits.

    The skin has less sugar and more fiber than the flesh of a watermelon, says Meyer-Jax, “When eaten with the rest of the melon, it helps slow down the absorption of intestinal sugar and smooths the rise in blood sugar.” Also contain watermelon skin Citrullineit can lower blood pressure and increase athletic performance.

    Watermelon seeds, which can be eaten raw or dried, are rich in magnesium, and Derocha explains that they play a key role in energy production, nerve function, DNA and protein synthesis, as well as blood pressure regulation. They also contain folate, which can help reduce the risk of cancer and depression. Seeds are a good source of monounsaturated and polyunsaturated fatty acids, which protect against heart attacks and strokes and lower blood cholesterol levels.

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