Top 15 Health Benefits of Eating Watermelon (Citrullus lanatus)

Watermelon (Citrullus lanatus) is a flowering plant in the Cucurbitaceae family, named after its edible fruit. It is a wine-like climbing and creeping plant that was first domesticated in Africa. It is a fruit that is widely cultivated all over the world, with more than one thousand varieties.

Watermelon is one of the delicious important summer fruits that are good for you. It is refreshing, highly moisturizing, and contains many nutrients that are extremely beneficial to your health. It contains Vitamin C, Vitamin A, Potassium, Magnesium, Lycopene and Beta-Carotene. In particular, the more ripe the watermelon is, the higher the content of lycopene and beta-carotene, so you can fully demonstrate its effect of eating when it is ripe.

Here are the Nutritional facts about watermelon.

Nutritional Facts 

According to the USDA National Nutrient Database, watermelon is embedded with the following;

Nutrient Value Per 1 Cup/dice 
Energy 46.2 calories
Carbohydrate 11.63g
Fiber 0.62g
Calcium 7.0mg
Potassium 112mg
Magnesium 15mg
Vitamin C 12.5mg
Vitamin A RAE28mcg
Beta carotene467mcg
Lutein + zeaxanthin8mcg
Folate, DFE4.6mcg

Here are the health benefits of eating watermelon

1. It keeps you Hydrated

Watermelon contains 90% water, and it’s an excellent way to help your body be hydrated. Adequate hydration is one of the most important aspects of health. Your body needs water to function properly. Water transports nutrients and oxygen to cells removes waste from your body and helps lubricate your joints.  In addition, watermelon juice is filled with adequate electrolytes, which may even aid in the prevention of heatstroke. It stimulates urine without damaging your kidneys because it comes from a natural source.

2. It improves Heart Health

Heart disease is the leading cause of death in the world. Watermelon contains lycopene, citrulline, and other vitamins and minerals that are beneficial to your heart.  The high quantities of lycopene in watermelon help protect cells from damage, reduce the risk of heart disease, and may help lower cholesterol and blood pressure. It may also help to prevent oxidative damage to cholesterol. Beta-carotene, which is well-known for its antioxidant and anti-ageing qualities, can aid in the prevention of age-related heart issues. 

3. Watermelon Improves Digestion

Watermelon is high in both water and fibre. These two compounds are crucial for proper digestion. Fiber enhances your digestive tract’s bulk and may help maintain regular bowel movements. Water keeps food moving in your digestive tract, allowing nutrients to be properly absorbed and digested. In other words, watermelon can help promote regular bowel movements. 

4. It Aids in the Treatment of Inflammation 

Watermelon is an anti-inflammatory fruit because of its lycopene content and Vitamin C. As an anti-inflammatory and antioxidant, lycopene acts to neutralise free radicals. Furthermore, watermelon also contains choline, which reduces chronic inflammation and oxidative damage.

5. It Prevents Cancer

Lycopene in watermelon helps to inhibit the spread of cancer. Lycopene is the pigment that gives watermelons their distinctive red colour, and as a powerful antioxidant, it helps to prevent some cancers from developing.

6. It Relieves Muscle Soreness 

If you’re having difficulties with sore muscles after a workout, watermelon could be the answer. Electrolytes and the amino acid citrulline in the fruit aid to relax tired muscles after a strenuous workout. Citrulline in watermelons can also help reduce muscle tiredness and boost athletes’ recovery time after a workout.

7. Watermelon regulates blood pressure

Citrulline is found in abundance in watermelon. Citrulline is connected to arginine, an amino acid that is vital for maintaining blood pressure. Furthermore, the Potassium and Magnesium content in watermelons may also be advantageous in terms of decreasing blood pressure levels. However, Potassium can relax blood vessels and arteries, which stimulates blood flow and reduces the strain on your heart. Atherosclerosis, blood clots, and strokes may also be prevented by the carotenoids in these fruits. 


8. It Prevents Asthma

Consequently, lycopene aids your body’s immune response to colds and flu. Even more intriguing is the fact that this antioxidant has been shown to prevent asthma attacks in children.

9. May Aid in the Prevention of Macular Degeneration

Many components of your eye contain lycopene, which acts as a protective agent against oxidative stress and inflammation. It could also help to prevent age-related macular degeneration (AMD). Older Adults (from 60 years and above) are susceptible to this eye condition, which can eventually lead to permanent blindness. The antioxidant and anti-inflammatory properties of lycopene may help to prevent AMD from developing and deteriorating.

10. Watermelon Is Beneficial to Pregnant Women

If you’re pregnant and suffering from heartburn, try eating some watermelon. Aside from that, it helps to treat morning sickness. The nutrients in the fruit can help avoid cramps in the third trimester.


11. Helps You Lose Weight

Watermelon also aids in healthy weight loss, which is one of its health advantages. Because of its high water content, watermelon can fill you up with fewer calories. However, Water has also been shown to aid weight loss by increasing metabolism and draining toxins and fats out of your body.

12. It Stimulates the Immune System

Firstly, watermelon helps to boost your body’s immune system because of its high vitamin C content. Secondly, the fruit contains vitamin B6, which aids your immune system in producing antibodies. The vitamin is also involved in the formation of red blood cells. Watermelon also contains vitamin A, which regulates your immune system and helps to keep your body free of infections.

13. It Enhances Bone Health

Vitamin C serves a vital function in wound healing and bone health. As a result of lycopene supplementation, osteoporosis and bone fractures can be prevented.

14. Watermelon Is good for your teeth and gums.

Watermelon contains vitamin C, which helps to maintain healthy capillaries and gums. Watermelon can prevent bleeding gums and gingivitis (inflammation of the gums) caused by vitamin C deficiency.

15. Enhances The Health Of Your Skin And Hair

In addition to vitamin C, watermelon is an excellent source of collagen-producing collagen. A healthy amount of collagen helps to maintain the skin smooth and the hair strong.

Vitamins C and E can protect the skin from sunburn. Certain skin disorders such as psoriasis and vitiligo can be prevented by beta-carotene. In addition to vitamin C, watermelon also contains vitamin A, which is essential for skin health, since it aids in the repair and regeneration of skin cells. Your skin would seem drab and dry if you didn’t have this nutrient. 


In conclusion, watermelon is a fruit that is unexpectedly good for you. It has a lot of water and also contains lycopene and vitamin C, among other nutrients. Watermelon is not only a delicious low-calorie treat, but it’s also highly healthy for your health thanks to these nutrients.

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28 thoughts on “Top 15 Health Benefits of Eating Watermelon (Citrullus lanatus)”

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