Watermelon is a delicious and nutritious fruit that originated in Northeast Africa over 4,000 years ago. It has a refreshing taste and a high water content, which makes it ideal for hydrating your body in the hot summer months. This fruit has a green skin and a red pulp, which contains various antioxidants and vitamins that can benefit your health and prevent some diseases.
Rich in Lycopene
The red color of watermelon is due to lycopene, a powerful antioxidant that can protect your cells from oxidative stress and inflammation. Lycopene has been shown to reduce the risk of cancer and diabetes when consumed as part of a healthy diet. Watermelon has the highest amount of lycopene among all fruits and vegetables, even more than tomatoes. To get the most lycopene from watermelon, choose a ripe fruit with a bright red flesh, and opt for a seedless variety, which has more lycopene than those with seeds.
Here are top health benefits of watermelon.
1. Hydrates Your Body and Skin
Watermelon is composed of 92% water, which makes it a great way to hydrate your body and skin. Water is essential for every cell in your body, and a lack of it can cause dehydration, which can lead to fatigue, headaches, and dry skin. If you are severely dehydrated, you may need intravenous fluids to restore your fluid balance.
Drinking enough water is important for your body to function properly. Water helps to regulate your body temperature, organ function, nutrient transport, and alertness. Eating foods with a high water content, such as watermelon, can help you meet your daily water needs. Watermelon also has a low calorie density, meaning that it has few calories for its weight. This can help you manage your weight by making you feel full for longer.
SUMMARY: Watermelon can help you stay hydrated and support your overall health, as well as keep your skin moist and supple.
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2. Nutritious and rich in plant compounds
Watermelon is a good source of various nutrients, such as potassium, magnesium, and vitamins A and C. It also has a low calorie content, with only 46 calories per cup (152 grams) of diced fruit.
Here is the nutritional profile of 1 cup (152 grams) of raw, diced watermelon:
- Calories: 46
- Carbs: 11.5 grams
- Fiber: 0.6 grams
- Sugar: 9.4 grams
- Protein: 0.9 grams
- Fat: 0.2 grams
- Vitamin A: 5% of the Daily Value (DV)
- Vitamin C: 14% of the DV
- Potassium: 4% of the DV
- Magnesium: 4% of the DV
Watermelon also provides a high amount of citrulline, an amino acid that may enhance exercise performance.
Moreover, watermelon contains antioxidants, such as vitamin C, carotenoids, lycopene, and cucurbitacin E.
These substances help fight free radicals, which are unstable molecules that can harm your cells if they accumulate in your body. This can lead to conditions such as diabetes, heart disease, and cancer over time.
SUMMARY: Watermelon offers many nutrients, including a large dose of vitamins A and C. It also has antioxidants like lycopene and cucurbitacin E.
3. Potential anticancer effects
Watermelon has several plant compounds that may have anticancer effects, such as lycopene and cucurbitacin E.
Some studies have found that lycopene intake may be linked to a lower risk of some cancers, such as prostate and colorectal cancers.
Lycopene may work by reducing the levels of insulin-like growth factor (IGF), a hormone that stimulates cell division. Cancer occurs when cell division becomes uncontrolled.
Cucurbitacin E may also inhibit tumor growth by inducing the autophagy of cancer cells. Autophagy is the process by which your body eliminates damaged cells.
SUMMARY: Watermelon has plant compounds that may help prevent or treat some types of cancer. However, more research is needed.
4. Heart health benefits
Watermelon is rich in an amino acid called citrulline that may help improve blood flow and lower blood pressure. Your heart can also benefit from the lycopene in watermelon. Studies show that it may reduce your risk of heart attacks. Of course, your heart health also depends on your lifestyle. So make sure you also exercise, avoid smoking, limit saturated fat, and follow your doctor’s advice.
Lycopene may help lower cholesterol and blood pressure. It may also help prevent oxidative damage caused by high cholesterol levels.
Watermelon also has citrulline, an amino acid that may increase nitric oxide levels in your body. Nitric oxide helps your blood vessels relax, which lowers blood pressure. Other heart-healthy vitamins and minerals in watermelon include magnesium, potassium, and vitamins A, B6, and C.
SUMMARY: The lycopene and citrulline in watermelon may support heart health by lowering blood pressure and cholesterol.
5. Anti-inflammatory and antioxidant effects
Inflammation is a major cause of many chronic diseases. The antioxidants, lycopene, and vitamin C in watermelon may help reduce inflammation and oxidative damage.
In one study, rats fed watermelon powder to supplement an unhealthy diet had less oxidative stress and lower levels of the inflammatory marker C-reactive protein than those in the control group.
In another study, 31 people with obesity and high inflammation markers took 500 mg of vitamin C twice a day for 8 weeks. They had a significant decrease in inflammation markers compared with the control group. Lycopene may also slow down the onset and progression of Alzheimer’s disease as an antioxidant. However, more research is needed.
SUMMARY: Watermelon has compounds that may help lower inflammation, which is associated with many diseases.
6. Joint health benefits
Watermelon contains beta-cryptoxanthin, a natural pigment that may have anti-inflammatory effects on your joints. Some studies suggest that consuming more beta-cryptoxanthin may lower your risk of developing rheumatoid arthritis, a chronic inflammatory condition that affects your joints.
7. Eye health benefits
Watermelon provides you with 9-11% of the vitamin A you need each day in just one medium slice. Vitamin A is a vital nutrient for your eye health, as it helps maintain your vision and prevent eye diseases. The best way to get enough vitamin A and other vitamins and minerals is to eat a variety of foods, especially fruits and vegetables.
8. Skin health benefits
Watermelon has vitamins A, B6, and C, which help your skin stay smooth, soft, and healthy. Watermelon is also very hydrating, as it has a high water content of 92%. You can use watermelon as a natural face mask to moisturize and exfoliate your skin. Mix 1 tablespoon of watermelon juice with the same amount of Greek yogurt. Apply it to your face and leave it on for 10 minutes to remove any dry, dull skin. Rinse and pat dry.
9. Sweet and low-calorie treat
Watermelon is a great choice for satisfying your sweet tooth without adding too many calories. A cup of watermelon has only 45.6 calories, while a cup of ice cream has around 300 calories. Watermelon is also fat-free, cholesterol-free, and sodium-free, unlike many other desserts. Plus, the water in watermelon will help you feel full for longer. To make a simple sorbet, blend some watermelon with a squeeze of lime and freeze it until it hardens.
10. Easy to digest
Watermelon is a good option for people who have digestive issues, such as Crohn’s disease or colitis. These conditions can cause inflammation in your gut and make it hard to digest certain foods. Watermelon has a soft, fleshy texture that is gentle on your stomach and intestines. However, if you need to limit your fiber intake, avoid eating the rind and the seeds of watermelon.
Benefits of watermelon for skin
Watermelon is not only hydrating, but also beneficial for your skin in many ways. Here are some of the reasons why you should include watermelon in your skincare products or routine.
Natural exfoliator
Watermelon has vitamin C, which gives your skin a radiant glow. It also has tiny particles that help scrub away any dead skin cells, while moisturizing your skin at the same time. You can use a spoonful of mashed watermelon as a natural exfoliator for your skin.
Instant hydrator
Watermelon is one of the most hydrating fruits, as it has 93% water. It can replenish any lost moisture in your face and body, and boost your skin’s natural hydration levels. This can make your skin look plump and glowing.
Anti-inflammatory effects
Watermelon is an ideal ingredient for skin that is prone to sensitivity or acne. It has strong anti-inflammatory properties that help calm your skin down. It can also soothe any kind of redness, irritation, or sunburn, as it has a cooling effect on your skin.
Nutrient-rich
Watermelon has many nutrients that are beneficial for your skin. It has vitamins A, B, and C, which work together to nourish and protect your skin. These vitamins also help stimulate collagen production, which makes your skin brighter, reduces spots, and rejuvenates your skin.
Suitable for all skin types
Watermelon is a versatile fruit that works well for every skin type. It is not very acidic on the skin, so it is safe for you to use it. Whether you have acne-prone, sensitive, dry, or combination skin, watermelon can suit your needs.
Digestive health benefits
Watermelon can also improve your digestive system when you eat it. This means that your skin can benefit from a healthy gut, which cleanses your skin from within. You can drink watermelon juice or include it in your daily diet.
A natural toner
Watermelon has vitamin C and antioxidants that are important for toning your face. These nutrients prevent free radical damage and also protect your skin from any further harm.
Acne treatment
Watermelon is high in vitamin C and nitric acid, which help slow down the growth of acne-causing bacteria. Its anti-inflammatory effects reduce the redness and inflammation, making it an effective acne remedy.
Sebum control
Watermelon has vitamin A, which helps regulate your sebaceous glands and balance your oil production. This makes your skin look less oily and also lowers the risk of a breakout.
How to prepare watermelon
Watermelon is a common fruit that you can find in most grocery stores, health food stores, co-ops, and farmer’s markets. You can also pick your own watermelons from some fruit farms.
Some people like to grow watermelon in their own gardens. The fruit thrives in warm or hot climates. You can also increase your chances of growing watermelons by giving them enough space and water.
When buying watermelon at the store, choose one that feels heavy for its size. Look for a creamy yellow spot, which shows where the watermelon was resting on the ground.
Many people use a knocking technique to check watermelon ripeness. Under this method, the fruit should make a hollow sound instead of a dull thud.
You can enjoy watermelon best when you cut it fresh and eat it right away. You can also use it in various recipes. Here are some ideas you can try:
- Make a watermelon puree and freeze it in molds to make a healthy alternative to popsicles
- Blend frozen watermelon with banana, yogurt, milk, and any other fruits you like to make a smoothie
- Put watermelon on sandwiches with mozzarella cheese or even bacon
- Mix watermelon with pineapple, blueberries, and cherries to make a fresh fruit salad
- Make a delicious Mediterranean salad with watermelon, cucumbers, Feta cheese, and red onion
- Pair watermelon with prosciutto for a tasty snack
- Use watermelon as a base for gazpacho.
Is It Safe to Eat the Seeds?
You may have heard as a child that if you eat watermelon seeds, they will sprout in your stomach. This is not true! Your stomach does not have the conditions for seeds to grow, such as sunlight, soil, and a lot of gastric acid. Many watermelons are seedless nowadays, but even if you do eat a seed, there is no need to worry. They are actually nutritious!
How to Pick a Good One
Choose a melon that has no cracks, cuts, or bruises. Look for a yellow, not white, spot on the bottom. This indicates that it is ripe. A fresh, juicy watermelon will be heavy for its size. When you tap it, it should make a hollow sound.
How to Cut and Store Your Melon
Wash the outside of your melon before you cut it. You do not want your knife to bring any bacteria to the inside. Watermelon is best eaten right after it is sliced, but you can keep it in your fridge for up to 5 days. You can also freeze it, but it will lose its crunchiness. You can use frozen watermelon in smoothies.
Try Different Ways to Enjoy It
Watermelon is delicious on its own, but you can also use it in different recipes. Add diced melon and crumbled feta cheese to a salad. Make a watermelon pizza by topping slices with yogurt, mint, slivered almonds, and berries. And do not throw away the seeds! Roasted with olive oil and sea salt, they make a tasty (and healthy) snack.
The bottom line: Watermelon is a refreshing, hydrating fruit that many people love in the summer. It has a lot of water and nutrients, such as lycopene, citrulline, and vitamins A and C. Studies suggest that this sweet, red fruit may also improve heart health, ease muscle pain, and reduce inflammation, but more research is needed.