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10 Watermelon Health Benefits Supported by Research

Watermelon health benefits? See them all here: 

You know summer has arrived when you can have a cold, refreshing, and juicy slice of watermelon. This delicious, mouthwatering fruit contains antioxidants and nutrients, including vitamins C and A. It helps you get hydrated and keeps your kidneys healthy.

Because it’s super low in calories, you can indulge yourself with watermelon anytime without worrying about a dietary impact. The recommended amount of watermelon is two cups a day. While there is no restriction on overeating watermelon, if you eat the whole fruit in one sitting, you may become a bit bloated.

Now, enough with the introduction. Let’s get to the main watermelon health benefits backed by research.

watermelon health benefits
Photo by Just Life from Shutterstock

1. Hydration first!

Among the best watermelon health benefits is that it can keep you hydrated. Your body needs to be hydrated to function normally. Adequate hydration is essential for many biological activities, including regulating body temperature, appropriate organ function, nutrition delivery to cells, and alertness.

Consuming meals high in water content may assist in providing your body with the necessary amount of water for optimal performance. Watermelon may be an excellent option for daily hydration, particularly in the warmer months, because it is made of 90% water.

As was already said, watermelon is low in calories, so feel free to indulge in as much as you like. Consuming low-calorie meals, such as watermelon, might aid with weight management because it can keep you satiated for a longer time.

2. Improves heart health

Hydration keeps us in motion with a healthy body and, most importantly, healthy kidneys. Besides being super beneficial for maintaining healthy kidneys, regular consumption of watermelon can improve heart health.

The number of people who have issues with heart disease is getting bigger and bigger year after year. And the major risk factor for this is usually the diet. Since watermelon is abundant in citrulline, which can help the blood vessels expand and lower blood pressure, doctors recommend eating at least 2 slices a day, along with a healthy diet and the medication your doctor prescribed.

3. Jam-packed with lycopene

Another benefit of eating watermelon is that it offers a high dose of lycopene. For those who don’t know, lycopene is a natural chemical with antioxidant qualities. Beyond only giving watermelon its distinctive red color, lycopene has additional health benefits.

Consuming fruits and vegetables high in lycopene has been shown to lower the risk of age-related diseases including cancer. In addition, lycopene decreases blood pressure and maintains the health of cells.

Did we make you crave some watermelon now? Then you have some proper tools to eat it! The Watermelon Fork Slicer Cutter is an uber gadget that costs only $9 and makes slicing and serving watermelon a snap.

Bid farewell to unnecessary pieces and disorganized countertops. Just cut, raise, and savor consistently flawless cubes of watermelon. With such a good price, it would be a pity not to place your order now. 

4. Reduces body inflammation

One of the main causes of many chronic illnesses is inflammation, but the good news is that eating watermelon can help lower or even reduce it completely. Watermelon’s antioxidant, lycopene, and vitamin C concentrations can help reduce oxidative damage and inflammation.

This was the outcome of research done on individuals with elevated inflammatory markers who were also overweight. Following daily 8-week watermelon consumption, there has been a noticeable reduction in inflammatory markers.

watermelon health benefits
Photo by S.Narongrit99 from Shutterstock

5. Eat watermelon and say hi to a healthy digestion

Are you experiencing issues with digestion? We have good news for you. One of the best watermelon health benefits is that it helps you regulate your digestive system and reduce constipation and bloating.

Watermelon is high in water and low in fiber, two things that are essential for a healthy digestive system. Water aids in the passage of waste through the digestive tract, while fiber gives your stool more volume and helps you stay regular. Since summer is here now, try consuming watermelon every day.

6. It works wonders for your skin

Watermelon contains vitamins A and C, which are crucial for healthy skin. Vitamin C aids in the synthesis of collagen, a protein that keeps your skin smooth and your hair strong. It may be administered topically or consumed.

Increasing your vitamin C intake through diet or supplements may help reduce your risk of wrinkles and dry skin. Vitamin A aids in skin cell healing. prevents cracked and dry skin, and vitamin B6 aids in the treatment of skin illnesses.

In addition, the substantial water content of the watermelon not only keeps you well-hydrated but also contributes to maintaining great-looking skin.

7. Soothes achy muscles

When it comes to watermelon health benefits, soothing aching muscles is probably one of the best ones. In one study, athletes who drank watermelon juice reported feeling less sore in their muscles for up to 24 hours.

Additionally, the juice lowered their heart rate throughout recuperation. Researchers attributed watermelon juice’s capacity to ease achy muscles to its L-citrulline level, which is an amino acid that helps to minimize muscle damage.

In addition to these benefits, watermelon juice can also help improve performance during a light workout. So, you don’t have to be an athlete to eat watermelon!

8. Reduces the risk of developing cancer

Watermelon contains several plant components that may have anticancer properties, such as lycopene and cucurbitacin E. Although research findings are unclear, consumption of lycopene may be linked to a decreased risk of prostate and colorectal cancers, among other malignancies.
It is believed that lycopene operates by reducing the hormone insulin-like growth factor (IGF) levels, which stimulates cell growth.

9. Keeps bones and joints healthy

Watermelon has been shown to have anti-inflammatory properties, which may help maintain the health of your joints and bones. The fruit has a naturally occurring pigment called beta-cryptoxanthin that may reduce joint inflammation. Even though it wasn’t done throughout research, consuming watermelon regularly may reduce inflammation and help shield you against developing diseases like rheumatoid arthritis or osteoporosis.

10. Improves your eyesight

Wow! That’s awesome. We’re not saying that if you suffer from myopia, you will miraculously cure it by eating one or two slices of watermelon per day, yet according to research, the lycopene from it may have benefits for eyesight.

Doctors agree that age-related macular degeneration, the worldwide common issue that causes blindness, can be prevented by eating watermelon. It’s worth a try!

Bottom line:

That’s it! These are some of the health benefits of watermelon you should keep in mind when indulging yourself with a slice this summer. However, for those who suffer from diabetes, we’d recommend speaking to your doctor and asking if and how much watermelon is okay to eat since it contains natural sugar—less than other fruits, but still.

When the weather is hot and you want to have a healthy and savory snack go for watermelon. You won’t regret it! And since 90% of a medium-sized watermelon is water you can safely consume it anytime, even before bedtime.


Are you planning on quitting sugar, but you don’t know how? Nutrition in the USA is here to help you! Check out this article about 10 healthy drinks that help you fight your sugar cravings much easier. 

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