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Health Benefits of Watermelon; Watermelon Nutrition

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Watermelon health benefits and watermelon nutrition


Watermelon also known as Citrullus Lanatus is a vine-like flowering plant originally from West Africa. The fruit has a smooth hard rind, usually green with dark green stripes or yellow spots, and a juicy, sweet interior flesh, usually deep red to pink but sometimes orange, yellow , or white with many seeds. 

Most people throw away the watermelon rind, but try putting it in a blender with some lime for a healthy, refreshing treat. Not only does the rind contain plenty of health-promoting and blood-building pigments, but the rind actually contain more of the amino acid citrulline than the pink flesh

Despite the popular belief that watermelon is just water and sugar, watermelon is actually a nutrient dense food. It provides high levels of vitamins, minerals, and antioxidants and just a small number of calories.

Watermelons have become synonymous with summer and picnics, and for good reason. Their refreshing quality and sweet taste help to combat the heat and provide a guilt-free, low maintenance dessert.

While many people prefer seedless watermelon varieties, black watermelon seeds are edible and actually quite healthy. They contain iron, zinc, protein, and fiber.


Health Benefits of Watermelon

  • Weight Loss; In spite of being sweet and refreshing,this big green fruit is low in calories and contains almost no fat or cholesterol. Moreover, it contains high level of a compound known as Citrulline which is converted into essential amino acid, arginine inside the body. High levels of arginine reduce the rate at which the body stores fat and improve cardiovascular functioning. Improvement in arginine concentrations in the blood after consuming watermelon leads to improved weight loss. One can undoubtedly consider watermelon weight loss benefit.


  • Relieves Sore Muscles; Consuming watermelon is an effective way of alleviating the pain associated with muscle soreness. Athletes often drink watermelon juice after a hard workout. This is because the citrulline in watermelon gets converted to L-arginine, an essential amino acid which helps treat post exercise muscle soreness as well as reduces next day muscle soreness.


  • Anti-cancer Properties; Watermelon is one of the best dietary sources of lycopene among fresh fruits and vegetables. Lycopene, being a powerful antioxidant, can neutralize oxygen radicals even better than beta-carotene and Vitamin E. It has been found to be beneficial in preventing breast, prostate and endometrial cancers as well as lung cancer.


  • Reduces Blood Pressure; Because arginine affects our blood vessel relaxation, the watermelon is also capable of regulating blood pressure. Components of potassium and magnesium in watermelon can help to reduce blood pressure.


  • Fights against Infection; The number of low beta-carotene in the body highly susceptible to viral infections and vision problems. With quite number of beta-carotene in watermelon, you can prevent those problems.


  • Improves Male Fertility; An experiment conducted in New Delhi shows that watermelon can increase sperm number and motility also improve the structure of sperm. It is also a natural aphrodisiac.


  • Prevents Pre-mature Ageing; Watermelon is heavily the source of vitamin A, C and lycopene. All these nutrients are helpful in safeguarding the body from the attack of free radicals that are responsible for the origination of wrinkles, fine lines and blemishes on the skin.


  • Improves Eye Health; Watermelon is useful in preserving the health of the eyes against many age related aliments like cataract.  The beta-carotene in the watermelon converts into Vitamin A, which other than curing the above mentioned disease also treats night blindness and prevents pigmentation in the retina.


  • Boosts Energy; Daily consumption of watermelon can boost energy by 23%. This is due to vitamin B6 which is used by the body to synthesize dopamine and magnesium which assist in the formation of adenosine triphosphate ( a nucleotide that fuels cellular function for all-day energy ).


  • Supports Muscle and Nerves; Being rich in potassium, watermelon is a great natural electrolyte and therefore can regulate the action of nerves and muscles in the body. Potassium is a mineral that determines the degree of contraction of muscles and controls the excitation of nerves in the body.


  • Improves Sleep; Watermelon can improve sleep as it contains polysaccharide carbohydrates that can increase the body’s output of serotonin. Increased levels of serotonin at night make your brain less sensitive to disruptive stimuli such as noise during sleep. Consumption of few slices of this fruit before dinner can extend the stages of deep sleep by nearly 27%.


  • Supports Immune System and Heals Wounds; Watermelon has a high content of vitamin C which improves the immune system by maintaining the red-ox integrity of cells, thereby protecting them from the reactive oxygen radicals. Vitamin C also facilitates the quick healing of wounds.


 Watermelon Nutrition


Amount Per 

Calories 30
% Daily Value*
Total Fat 0.2 g 0%
Saturated fat 0 g 0%
Polyunsaturated fat 0.1 g
Mono-unsaturated fat 0 g
Cholesterol 0 mg 0%
Sodium 1 mg 0%
Potassium 112 mg 3%
Total Carbohydrate 8 g 2%
Dietary fiber 0.4 g 1%
Sugar 6 g
Protein 0.6 g 1%
Vitamin A 11% Vitamin C 13%
Calcium 0% Iron 1%
Vitamin D 0% Vitamin B-6 0%
Cobalamin 0% Magnesium 2%


Watermelon also contains thiamine, riboflavin, niacin, vitamin B-6, folate, pantothenic acid, magnesium, phosphorus, potassium, zinc, copper, manganese, selenium, choline, lycopene, and betaine. According to the National Watermelon Promotion Board, watermelon contains more lycopene than any other fruit or vegetable.

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