Health Benefits of Watermelon
A plate full of slices of watermelon.

Health Benefits of Watermelon

pathmedical Nutrition

Watermelon is sweet and juicy, making it the perfect treat during the summer heat. It’s also packed with nutrients, including antioxidants and vitamins A and C.

Here are some of the top health benefits of watermelon.

Helps you stay hydrated – Eating foods with a high water content may help give your body the water it needs to function properly. Watermelon comprises 92% water, making it a great choice for daily water intake (1). Furthermore, due to its high water content, this melon has a low calorie density.

Packed with nutrients – Watermelon contains a variety of nutrients, including potassium, magnesium, and vitamins A and C (2). Watermelon is also a rich source of citrulline, an amino acid that may improve exercise performance (3). Plus, it boasts antioxidants, including vitamin C, carotenoids, lycopene, and cucurbitacin E (4).

Improve heart health – Several nutrients in watermelon may support heart health. Lycopene may help lower cholesterol and blood pressure. It may also help prevent oxidative damage caused by high cholesterol levels (5). Watermelon also contains citrulline, an amino acid that may increase nitric oxide levels in your body. Nitric oxide helps your blood vessels expand, which lowers blood pressure (6).

May reduce inflammation – The combination of antioxidants, lycopene, and vitamin C in watermelon may help lower inflammation and oxidative damage (7).

Prevent macular degeneration – The watermelon compound lycopene may have benefits for your eyes. Age-related macular degeneration (AMD) is a common eye problem that can cause blindness in older adults. Lycopene’s role as an antioxidant and anti-inflammatory compound may help prevent and inhibit AMD (8).

Relieve muscle soreness – Citrulline, an amino acid found in watermelon, may improve exercise performance and reduce muscle soreness (9). This compound helps expand blood vessels so that your heart doesn’t need to work as hard to pump blood through your body (10).

Aid skin health – Vitamins A and C, which are found in watermelon, are important for skin health. Vitamin C helps your body make collagen, a protein that keeps your skin supple and your hair strong (11). Vitamin A is also important for healthy skin since it helps create and repair skin cells (12).

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SOURCES
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4464475/
2. https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/nutrients
3. https://pubmed.ncbi.nlm.nih.gov/31977835/
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4464475/
5. http://www.who.int/mediacentre/factsheets/fs317/en/
6. https://pubmed.ncbi.nlm.nih.gov/30029482/
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4464475
8. https://pubmed.ncbi.nlm.nih.gov/27155396/
9. https://pubmed.ncbi.nlm.nih.gov/33308806/
10. https://www.sciencedirect.com/topics/engineering/nitric-oxide
11. https://pubmed.ncbi.nlm.nih.gov/33037252/
12. https://pubmed.ncbi.nlm.nih.gov/31389093/

https://www.webmd.com/diet/ss/slideshow-health-benefits-of-watermelon
https://www.medicalnewstoday.com/articles/266886
https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/the-wonders-of-watermelon
https://www.health.com/nutrition/groceries/health-benefits-watermelon