7 Health Benefits of Watermelon

 Discover all the health benefits of watermelon and learn how to select a perfectly ripe fruit at the supermarket.

A favorite fruit of the season throughout the summer, watermelon is also a sight to behold. It's also quite healthy for you. Here are eight of the fruit's most significant health advantages, tips for choosing perfectly ripe fruit, and ideas for using it in meals, snacks, drinks, and desserts.

Watermelon Provides Digestive Help

Although watermelon doesn't have a lot of fiber, the fiber it does have helps to maintain a healthy gut. According to a 2016 study published in Current Opinion in Gastroenterology, the fruit also includes liquid and prebiotics, a type of fiber that promotes the growth and/or activity of helpful bacteria in the large intestine. Prebiotics have been linked to a strong immune system, anti-inflammation, and cheerful mood. Prebiotics also increase the absorption of minerals, raise insulin and blood sugar levels, and may prevent colon cancer.

It Helps in Disease Defense

A 2014 study in Experimental and Clinical Sciences found that one of the best sources of lycopene is watermelon. Antioxidant lycopene is well-known for preventing oxidative stress, which develops when there is an imbalance between the body's capacity to resist harmful free radicals and the formation of cells-damaging free radicals. The defense that lycopene offers lowers the likelihood of developing chronic illnesses like heart disease, type 2 diabetes, cancer, as well as neurological conditions like Alzheimer's. Traditional pink flesh watermelons have the highest lycopene and have more antioxidants than their yellow and orange counterparts.

Improves circulation and lowers blood pressure

L-citrulline, a naturally occurring compound found in watermelon (especially in the white area of the rind), has been demonstrated to enhance arterial function and reduce blood pressure by assisting blood vessels in relaxing and promoting circulation. Additionally, a 2017 study published in Clinical Nutrition and Metabolic Care suggests that L-citrulline may enhance athletic performance and muscle oxygenation during endurance exercise.

It Reduces Muscle Pain

In a 2014 study published in the Journal of Agricultural and Food Chemistry, athletes who drank 16 ounces of watermelon juice an hour prior to exercise felt less sore afterward and recovered their heart rates more quickly than those who drank a placebo.

Another study on male runners found that those who drank 16 ounces of watermelon juice enriched with L-citrulline two hours before participating in half-marathon races reported less perceived muscle soreness for up to 72 hours compared to those who drank a placebo beverage. The study was published in a 2017 issue of Food & Nutrition Research.

It Has Important Nutrients and Few Calories.

Contrary to popular belief, watermelon contains less sugar and calories. According to the USDA, one cup of watermelon has 45 calories and 11 grams of carbs, 9 of which are naturally occurring sugar. Along with potassium, magnesium, B vitamins, and health-preserving antioxidants, that natural sweetness is also packed with vitamins A and C, which boost immune system and skin health.

It May Help Healthy Weight Management

When watermelon is used as a weight-control tool instead of a processed sweet snack, it may support healthy weight management. A 2019 study published in the journal Nutrients examined changes in weight and satiety in overweight and obese people following a four-week intervention.

In the study, one group was instructed to eat two cups of fresh watermelon every day, while the other was instructed to consume low-fat cookies with an equivalent number of calories. Participants were free to eat their assigned snacks whenever they wanted, in one sitting or across several, alone or with additional foods.

Researchers discovered that satiety—defined as diminished hunger, increased fullness, and a decreased urge to eat—lasted up to 90 minutes after eating and was more strongly induced by watermelon than cookies. The watermelon eaters also improved their blood lipids and antioxidant status, lost weight, had lower waist-to-hip ratios and blood pressure, and lost weight.

It Can Protect Your Skin

If you enjoy watermelon and make the most of it while it's in season, it might provide some skin protection. Vitamins A and C in watermelon support healthy skin, and the fruit's lycopene concentration might prevent sun damage, albeit the effects take time to take effect. According to a 2021 study published in the Journal of Clinical Nutrition, eating tomato paste, which contains 16 mg of lycopene, can lessen skin damage from the sun. A cup and a half of watermelon has roughly 9 to 13 milligrams of lycopene in it, according to the USDA.

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