The Health Benefits of Watermelon: Nutrition, Facts, Safety - Verywell Health

Watermelon is a large, round or oval fruit with a green rind and juicy red or pink flesh. It has a sweet taste and may or may not have seeds, depending on the variety.

Thanks to its high water content and abundance of health-promoting nutrients, watermelon not only quenches thirst but also can support weight maintenance, eye health, and muscle recovery.

This article explores the health benefits of watermelon.

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Watermelon Nutrition

A 1-cup serving of diced watermelon has the following nutrition profile in grams (g), milligrams (mg), micrograms (mcg), or percent of Daily Value (% DV):

• Calories: 46
• Protein: 0.9 g
• Fat: 0.2 g
• Carbohydrates: 11.5 g
• Fiber: 0.6 g
• Sugar: 9.4 g
• Vitamin C: 12.5 mg: 14% DV
• Vitamin A: 43 mcg: 5% DV

Watermelon is reasonably high in vitamin C, which acts as an antioxidant and supports immune health, wound healing, and healthy growth and development.

Watermelon is a natural source of lycopene, known for its potential to reduce the risk of prostate cancer and heart disease. It's also a source of citrulline, which can help increase blood flow and may benefit exercise performance.

Health Benefits of Watermelon

Watermelon promotes hydration and may support weight maintenance, eye health, muscle soreness, and more.

Keeps You Hydrated

Your body uses water to remove waste, lubricate your joints, and maintain temperature. If too much fluid is lost and not taken back in, dehydration can set in, causing symptoms like fatigue, dizziness, dry mouth, and confusion.

Watermelon contains 91% water, making it a great food to help you stay hydrated.

Maintain Your Weight

With its high water content and low caloric density, watermelon may help promote satiety and support weight management.

A small study found consuming watermelon daily can promote greater satiety than a low-fat cookie snack for up to 90 minutes after consumption. Participants also experienced weight loss, as well as improvements in the following risk factors for heart disease:

Supports Eye Health

Watermelon is a good source of vitamin C. Observational studies found that higher vitamin C may reduce the risk of cataracts (when the normally clear eye's lens becomes cloudy).

The vitamin A in watermelon also is essential for healthy eye development especially in retina health, dim-light vision, and color vision.

Boosts Immune System

Vitamin C has long been recognized as crucial for immune system function. Insufficient vitamin C intake may lead to impaired immunity and a higher risk of infections. The citrulline in watermelon has potential antioxidant and vasodilation (widening of blood vessels) roles in our bodies.

Relieves Muscle Soreness

The citrulline in watermelon can boost nitric oxide production and reduce ammonia levels. Nitric oxide improves blood flow, increasing oxygen delivery to the muscles. This may help improve exercise performance and reduce muscle soreness after training. High ammonia levels can lead to muscle fatigue and lactate buildup, resulting in muscle soreness.

Although more research is needed, participants in one small study found improvements in recovery heart rate and muscle soreness 24 hours after consuming natural watermelon juice.

Aids Skin Health

Several nutrients in watermelon can support skin health. Vitamin C is mandatory for producing collagen, a protein that keeps your joints healthy and your skin plump and firm. Lycopene may also help protect the skin against damage caused by ultraviolet (UV) radiation from the sun.

Improves Digestion

Watermelon's high water content and small amount of fiber make it potentially beneficial for digestive health. Water is vital to digestion because it keeps food moving through the intestines and helps break down food so your body can absorb the nutrients it needs.

Fiber is a nondigestible carbohydrate important for preventing constipation and keeping you regular. It helps clean out bacteria and other buildup in your digestive tract to improve gut health.

Side Effects of Eating Watermelon

If you have digestive issues, diabetes, or migraines, you may want to avoid or limit watermelon in your diet. Some side effects include:

• Digestive issues: Watermelon is considered a high FODMAP (fermentable oligo-, di-, monosaccharides, and polyols) food because it contains large amounts of oligosaccharides (fructans), monosaccharides (fructose), and polyols. These sugars are poorly absorbed by the small intestine if you have irritable bowel syndrome (IBS) or IBS-related symptoms, which may lead to cramping, bloating, diarrhea, gas, or constipation.
• Diabetes: Watermelon has a low glycemic load of just 4, which means it is unlikely to significantly impact blood sugar levels when consumed in moderation. However, people with diabetes should be mindful of their portion sizes and stick with three-quarter-cup to 1-cup servings.
• Migraines: The fruit may trigger migraine headache attacks in some people prone to migraines, although the exact reason remains unclear.
• Skin discoloration: Excessive daily consumption of watermelon may lead to a rare skin condition called lycopenemia, a variant of carotenemia that can result in red or orange skin discoloration.

Can You Be Allergic to Watermelon?

While watermelon allergy is rare, it can occur in people with pollen allergies, especially those allergic to ragweed or grass pollen. The protein in watermelon resembles those found in pollen and confuses your immune system, resulting in symptoms such as itching. This is called oral allergy syndrome (OAS).

Are Watermelon Seeds or Rinds Good for You?

Watermelon seeds are relatively low in calories yet high in nutrients. A 1-ounce (28 gram) serving of watermelon seed kernels includes many nutrients, such as protein, phosphorus, magnesium, iron, and zinc. Watermelon seeds are often roasted to create a crispy, nutrient-rich snack.

The watermelon's often overlooked rind (green outer layer) is a good source of fiber and contains other essential nutrients like potassium and antioxidants. You can eat watermelon rind raw or incorporate it into baked dishes and stir-fries. When raw, it has a taste similar to that of a cucumber.

Is It Safe to Go on a Watermelon Diet?

The watermelon diet is a low-calorie detox diet that claims to offer quick weight loss. However, no clinical trials have confirmed a relationship between the watermelon diet and weight loss or other health benefits.

While there is no upper limit on the amount of watermelon a person can consume daily, consuming around 2 cups of fruit daily is generally recommended. This 2-cup serving will meet the recommended daily fruit intake.

However, a balanced diet should include various types and colors of fruits, providing your body with a broad range of beneficial plant compounds.

Summary

Watermelon is a hydrating fruit containing vitamins A and C, lycopene, and citrulline. It may promote exercise recovery, aid in weight management, improve digestion, and support eye health. However, additional research is needed to confirm these benefits. Individuals with migraines or digestive issues such as IBS may want to be mindful of their watermelon consumption as it may trigger symptoms.

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