Top 15 Health Benefits of Watermelon According to a Nutritionist

Every natural element around us is extremely amazing and mesmerizing to look at. When we talk about fruits, watermelon is no less than a show-stealer that has all packed vitamins, nutrients, and minerals filled in it. Also, there’s a moderate amount of potassium in the fruit. Only 46 calories are loaded with Vitamin C, Vitamin A, and other important compounds.

You’ll hardly see people not liking watermelon. It’s quite interesting to see how one can enjoy the fruit with different tastes. Some watermelons are sweet, some are bitter, and some are bland. People eat it raw or also eat it along with some sprinkled salt and pepper. Apart from the fruits, watermelon seeds are also power-packed and fully nutritious. Sprouted and shelled, they work fantastically. These are rich in proteins, magnesium, and good fats.

Nutritional values of watermelon:

Before going further, we must know about the nutritional values of watermelon. This will tell you that including watermelon in your diet makes you healthier.

• Calories: 80 (Calories from Fat 0)
• Amount per serving (and %DV*) *Percent Daily Values (%DV) are based on a 2,000 calorie diet.
• Total Fat: 0g (0%)
• Total Carbohydrate: 21g (7%) Dietary Fiber: 1g (4%) Sugars: 20g
• Cholesterol: 0mg (0%) 
• Sodium: 0mg (0%) 
• Potassium: 270mg (8%) 
• Protein: 1g
• Vitamin A: (30%) 
• Vitamin C: (25%) 
• Calcium: (2%) 
• Iron: (4%)

Health Benefits of eating watermelon

There are a lot more Health Benefits of eating watermelon than you think. Here we are listing a few health benefits of watermelon:

1. Keeps you hydrated

We truly love how watermelon is calorie-free and keeps you hydrated all day long. Be it summer or winter, this fruit has a special place in making one feel refreshed and energetic. It is 92% all filled with water and keeps you full all day. The fiber along with vitamins and minerals helps you stay away from hunger pangs and at the same time avoid snacking. This is one of the biggest benefits of eating watermelon.

2. Contains nutrients and essential compounds

As we’ve earlier discussed, watermelon is low in calories, It is equally satisfying to know that watermelon has loaded with vitamins and minerals in it.  Right from VITAMIN C, VITAMIN A, Potassium, Magnesium, and Vitamins B1, B5 & B6.

3. Helps to prevent Cancer

Watermelon is full of plant compounds and Lycopene. As a fact from studies, these elements help to prevent the growth of cancer cells in our body.  It is proven to reduce the risk of cancer by lowering insulin-like growth factors.  Just make sure not to eat it in huge amounts during nighttime. Summers and daytime are the best to eat watermelon fruit.

4. Helps in improving heart health

Lack of proper diet and health maintenance has made heart disease one of the major reasons for death worldwide. Watermelon has certain health benefits which help to keep a control check on body cholesterol and blood pressure.  In older men and women, the lycopene also helps in reducing the stiffness around the thickness of artery walls. The best part is that nitric oxide helps blood vessels to expand and maintain the stability of your heart. 

5. Controlling inflammation and oxidative stress

Watermelon is rich in vitamin C and lycopene, which helps in keeping up your brain health. Apart from brain health, it also helps with inflammatory issues and balances oxidative stress. Inflammation is nearly a key factor in all chronic diseases and watermelon works like a magic to control all these issues.

6. Prevent Macular degeneration

Well, we’ve never highlighted this as much as it should be but, the compounds in watermelon help to reduce the possible macular degeneration in aged people. Lycopene is present in different parts of the eyes and it protects the eyes from further damage. 

As advised, people with vision errors should prefer eating more watermelons in summer.

7. Works against muscle soreness

Muscle soreness isn’t a problem that arises for a day or two. Most of us have been through it and know the horrors too. Watermelon has amino acids in it which reduce muscle soreness and enables quick heart rate recovery.  The amino acid present in watermelon is called citrulline. Moreover, the electrolytes in watermelon heal your muscle quickly after a heavy workout.

One can also consume watermelon soon after exercise to avoid muscle injury and soreness.

8. Good intake for pregnant ladies

Most pregnant ladies suffer from heartburn. Sometimes a long duration of heartburn disturbances also leads to morning sickness. To avoid all these, pregnant ladies should try eating watermelon in their third trimester. When consumed in less quantity, watermelon can help to avoid chest burns and muscle cramps. 

9. Improves digestion

Watermelon is rich in water content and along with some fiber. Both these compounds are extremely essential for digestion and avoiding constipation. The water content present in watermelon helps to improve the digestion of food making it easily digested in your stomach.

Beauty benefits of Watermelon

 10. Prevents hair loss and promotes growth

As seen earlier, watermelon is full of citrulline which increases arginine and is responsible for hair growth. This amino acid helps in increasing the blood circulation of your scalp which promotes more growth and less breakage with time. It also ensures that there is enough iron in your red blood cells that can carry oxygen to hair follicles. It keeps your hair strong and promotes the formation of collagen formation.

11. Keeps skin hydrated

Watermelon keeps your skin fresh and hydrated for a long time. The high water content helps to clear out all the dehydration content and keep you fresh all day long. It also makes your skin look soft and supple.

12. Acts as a toner

Watermelon is one of those natural tissues which help in the shrinkage of natural tissues in the body. It makes your skin less bloated and keeps it refreshing all day long.

13. Prevents aging and oil secretion in the skin

Watermelon has lots of Vitamin A in it which controls secretion of the sebaceous gland in your face and minimizes the size of your pores and controls it from becoming oily. Researches have also proved that watermelon also has acne-controlling properties.

 14. Moisturizes hair

Watermelon seed oil moisturizes your hair and leaves it soft and supple. You can also try using watermelon shampoo which works great to keep your hair hydrated and nourished. Just make sure to pick a sulfate-free shampoo.

15. Makes your gums healthy

Watermelon is full of Vitamin C. it keeps the capillaries healthy and strong. All those having a deficiency in Vitamin C should try taking watermelon. It makes your gums strong and eases the pain too. The soothing effect of watermelon eases the pain and also kills bacteria. Watermelon is indeed an essential ingredient to stop gum infections in your mouth.

Read more, Oiling Pulling for Maintaining Oral Hygiene

Some disadvantages to taking care while eating watermelon

• Overdose of watermelons can cause intestinal disturbances and may lead to diarrhea and vomiting.
• Excess watermelons can cause irregular heartbeats and a weak pulse. Take care about the quantity intake of watermelons.
• Might cause allergic reactions in some individuals. Be careful before eating watermelons, If you have any allergies, please avoid eating watermelons as they may have severe reactions.

Read More, Best Fruits for Weight Loss

So this was a brief insight into our very own favorite fruit, Watermelon. Now, you know the watermelon’s health benefits. Though some people may not like eating it or might have some reaction, for most of us, it’s truly a blessing.  A pro tip to enjoy your red fruit- keep it in the refrigerator before treating yourself to it. It’s an absolute delight in summers.

Share with us more beauty and health benefits of watermelon if you know any.

Stay healthy, stay happy.