Watermelon is a large, round, oval fruit with 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 richness in health-promoting nutrients, watermelon not only quenches thirst but can also support weight control, eye health and muscle recovery.
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1. It Keeps Your Body Hydrated
Your body uses water to remove waste products, lubricate your joints and maintain temperature. If too much fluid is lost and not replaced, dehydration can occur and cause symptoms such as fatigue, dizziness, dry mouth and confusion.
Watermelon is 91% water, making it a great food to help quench your thirst.
2. Maintain Your Weight
Watermelon may help increase feelings of fullness and support weight management, thanks to its high water content and low calorie density.
One small study found that consuming watermelon daily may make you feel more full for up to 90 minutes after consumption compared to a low-fat cookie snack. Participants also saw weight loss and improvements in the following risk factors for heart disease:
3. Supports Eye Health
Watermelon is a fruit rich in vitamin C. Observational studies have shown that high vitamin C intake may reduce the risk of cataracts (clouding of the normally clear lens of the eye).
Vitamin A found in watermelon is also essential for eye health, especially retinal health, healthy eye development, such as dim light vision and color vision.
4. Strengthens the Immune System
Vitamin C has long been recognized as vital for immune system function. Inadequate vitamin C intake can lead to weakened immunity and a higher risk of infection. Citrulline found in watermelon plays potential antioxidant and vasodilation (widening of blood vessels) roles in our body.
5. Relieves Muscle Pain
Citrulline in watermelon may increase 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 a workout. High ammonia levels can lead to muscle fatigue and lactate buildup, causing muscle pain.
Although more research is needed, participants in one small study found improvements in heart rate and muscle soreness that improved 24 hours after consuming natural watermelon juice.
6. Helps Skin Health
Several nutrients in watermelon may support skin health. Vitamin C is essential for producing collagen, a protein that keeps your joints healthy and your skin plump and firm. Lycopene may also help protect skin against damage caused by the sun’s ultraviolet (UV) rays.
7. Improves Digestion
Watermelon’s high water content and low fiber content make it potentially beneficial for digestive health. Water is vital for digestion because it keeps food moving through the intestines and helps break down food, helping your body absorb the nutrients it needs.
Fiber is an indigestible carbohydrate that’s important for preventing constipation and keeping you regular. It helps improve your gut health by clearing out bacteria and other debris from your digestive tract.
Nutritional Values of Watermelon
Here is the nutritional profile of 1 cup of diced watermelon in grams (g), milligrams (mg), micrograms (mcg) or percent Daily Value (%DV):
- Calorie: 46
- Protein: 0.9 gr
- Oil: 0.2 gr
- Carbohydrates: 11.5 gr
- Fiber: 0.6 gr
- Sugar: 9.4 gr
- C vitamin: 12.5 mg: 14% DV
- Vitamin A: 43 mcg: 5% DV
Watermelon is rich in vitamin C, which acts as an antioxidant and supports immune health, wound healing, healthy growth and development.
Watermelon is a natural source of lycopene, which is known for its potential to reduce the risk of prostate cancer and heart disease. It is also a source of citrulline, which can help increase blood flow and improve exercise performance.
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 problemsWatermelon 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 and can lead to cramping, bloating, diarrhea, gas or constipation if you have irritable bowel syndrome (IBS) or IBS-related symptoms.
- DiabetesWatermelon has a glycemic load of just 4, meaning it is unlikely to significantly affect blood sugar levels when consumed in moderation. However, diabetics should pay attention to portion sizes and choose portions ranging from 3/4 cup to 1 cup.
- MigraineIt is stated that the fruit can trigger migraine attacks in some people who are prone to migraines, but the exact reason for this is not yet known.
- Change in skin colorExcessive daily consumption of watermelon can lead to a rare skin condition. LycopenemiaIt is a type of carotenemia that can cause red or orange skin discoloration.
Could You Be Allergic to Watermelon?
Watermelon allergy is rare, but it can occur in people with pollen allergies, especially those allergic to ambrosia or grass pollen. The proteins in watermelon are similar to those found in pollen and confuse your immune system, causing symptoms such as itching. This is called oral allergy syndrome (OAS).
Are Watermelon Seeds or Rinds Beneficial?
Watermelon seeds are relatively low in calories but high in nutrients. A 1-ounce (28-gram) serving of watermelon seed kernels contains many nutrients, including protein, phosphorus, magnesium, iron and zinc. Watermelon seeds are often roasted to create a crunchy, nutrient-rich snack.
The often overlooked rind (green outer layer) of watermelon is a good source of fiber and contains other essential nutrients like potassium and antioxidants. You can eat watermelon rind raw or add it to baked goods and sautés. When raw, it has a cucumber-like flavor.
Is It Safe to Do the Watermelon Diet?
The watermelon diet is a low-calorie detox diet that claims to cause rapid weight loss. However, no clinical studies have confirmed a link between the watermelon diet and weight loss or other health benefits.
Although there is no upper limit on the amount of watermelon a person can consume daily, it is generally recommended to consume around 2 cups of watermelon per day. This 2-cup serving will meet your daily recommended fruit intake.
However, a balanced diet should include fruits of various types and colors, providing your body with a wide variety of beneficial plant compounds.
Summary
Watermelon is a hydrating fruit that contains vitamins A and C, lycopene, and citrulline. It may support exercise recovery, help manage weight, improve digestion, and support eye health. However, additional research is needed to confirm these benefits. People with digestive issues like migraines or IBS may want to be careful with watermelon consumption, as it may trigger symptoms.