Watermelon Nutrition Health Benefits


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Watermelon is everyone’s favorite summer fruit! No one can say no to a juicy snack with a sweet taste. But, as much as the taste is delicious, the nutritional value of watermelon is also terrific! The citrusy fruit is loaded with health-benefiting nutrients with a very small list of disadvantages. As the trend of veganism is on the rise, food enthusiasts all over the world try to come up with interesting watermelon recipes to add the flavor of the fruit to different foods. The nutrient-dense fruit is widely eaten globally and is among the most liked fruits. People convert watermelon’s sweet and hydrating taste into a salad, smoothies, yogurt, and more! Now, without any further delay, let us explore all about watermelon! 

Nutritional Value of Watermelon

Watermelon’s nutritional values are abundant enough to fulfill almost all your nutritional needs. First of all, the fruit is 92% water, so you get a hike of hydration with the nourishment of watermelon. It is one of the rare nutritional fruits which is low in calories and stuffed with antioxidants. Being a top source of many vitamins and antioxidants, a cup of watermelon contains the following- 

  • Calories- 46 g
  • Fat- 0.23 g
  • Vitamin A (Carotenoids)- 42.6 mcg
  • Vitamin C- 12.3 mg
  • Lycopene- 6890 mcg
  • Carbs- 11.5 g
  • Fiber- 0.6 g
  • Protein- 0.9 g
  • Magnesium- 15 mg
  • Potassium- 170 mg

Health Benefits of Watermelon

You must have got a slight idea about watermelon’s vibrant and varied health benefits with the nutrients mentioned above. Though there is a long list of the health advantages of consuming watermelon, let us have a look at some of them- 

  • Takes Care of The Heart- 

Rich in lycopene, watermelon efficiently protects the cells from damage. This protection further curbs the risks of cardiac diseases. A study revealed that watermelon juice could lower blood pressure in elderlies and provide other benefits. In addition to this, the antioxidant power of the juicy fruit can reduce aortic stiffness among post-menopausal women. Watermelon also offers arginine and citrulline with many antioxidants, excellent for enhancing blood circulation and reducing cholesterol. 

  • Provides A Punch of Hydration- 

With water in its name itself, watermelon contains almost 92% water. So you can have an idea of how amazing it is to hydrate people. Other than this, watermelon is stuffed with electrolytes such as potassium and magnesium, essential to maintain the body’s energy levels and protect from heat strokes. Also, the outstanding diuretic properties of watermelon help increase urine output and avoid unnecessary pressure on kidneys.

  • Improves Immune Response- 

The refreshing fruit bolsters the body’s immune response being rich in vitamin C. The goodness of vitamin C involved with vitamin A safeguards the body from a number of infections. In addition, it helps produce potent antibodies against such infections with the presence of B group vitamins as well. 

All of this makes watermelon an ideal fruit for securing better immunity and anti-inflammatory responses. But, wait! Don’t forget to praise lycopene for delivering these awesome health benefits. The consumption of anti-inflammatory fruits such as watermelon reduces the effects of systemic inflammation that arise due to pollution, stress, and oxidative stress. Therefore, next time you pick your immune-boosting foods, don’t forget to add watermelon to the list! 

  • Keeps The Gut Happy- 

The water-rich and high fiber consistency allows watermelon to stimulate healthy digestion. Fiber eases the formation of stool and water helps in its easy passage. Not only this, the hydrating fruit keeps constipation at bay, along with taking care of the digestive organs. So, if you consume fruits like watermelon and stay alert to your digestion needs, you will enjoy a healthy bowel movement. 

  • Aids Weight Loss- 

Would you like to shed a few pounds while eating something delicious? The high water content of watermelon is highly satiating and helps you feel fuller for longer. This ultimately curbs your calorie intake, thereby making you lean. As you know, adequate water intake removes toxins and flushes the unnecessary fat, finally ramping up the pace of your metabolic activity. And a speedy metabolic activity ensures fast weight loss! So, munch on some watermelon if you want to lose weight fast. 

  • Accelerates Kidney Functions- 

As mentioned earlier, watermelon contains excellent diuretic properties and reduces pressure on the kidneys. It is a radiant mineral-rich fruit, a decent source of magnesium and potassium. It can help people with kidney problems; however, chronic kidney ailments require a hoard of minerals that watermelon may fall short of.

  • Eases Muscle Fatigue- 

All the gym freaks are all ears when it comes to relieving muscle soreness! Watermelon is a boon for such people as it reduces muscle soreness and elevates heart performance. The presence of an amino acid called citrulline is responsible for this benefit of watermelon. It allows the muscles to gain enough oxygen necessary to aid recovery. Thus, watermelon helps relieve muscle soreness along with being a refreshment! 

Recipes of Watermelon

Now that you know the multifaceted health benefits of watermelon, you should also know the different exciting ways of consuming the fruit. Yes, there is more to watermelon than the diced slices! We suggest you some creative and healthy ways to have fun while you enjoy watermelon- 

  1. Watermelon Smoothie- 

What’s more convenient than sipping some juice while you rush? Watermelon smoothie is an easy and fast way to seek all the health benefits of the fruit! 

Ingredients- You will need 3 cups of watermelon, ½ cup yogurt, one small apple, 1 tablespoon of honey, and one teaspoon of chia seeds.

Prepare- Add all the ingredients to a blender and blend till you get a smooth texture. That’s it! Your delicious watermelon smoothie is all ready to quench your thirst. 

  1. Watermelon Salad- 

It is a perfect evening snack but can also serve as a lunch if you are on a diet.


Ingredients- 3 cups of watermelon, 2 small Red onions, one average size cucumber, 1 cup cottage cheese, one avocado, some mint and basil leaves, pepper, and half lime. 

Prepare- Dice all the ingredients nicely, sprinkle black pepper, squeeze the half lime, and mix them all well. Tada! A super nutritious meal is ready! 


Watermelons are jam packed with antioxidants that take care of your overall well being. Unlike the much-repelled fruits and veggies, watermelon is a beloved fruit because of its sweet and juicy taste. In addition, it saves from heat strokes and keeps the body cool during summers. So, next time you hit the grocery store, remember to get watermelon high!

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