Watermelon is a good source of antioxidants and nutrients.
In addition to supporting hydration, it may also promote many aspects of health, including heart health, and prevent certain health conditions.
Watermelon is centuries old fruit that is juicy and sweet, and many view it as a perfect treat to quench your thirst during summer heat.
With a bright red flesh and little seeds embedded throughout, watermelon is packedTrusted Source with a plethora of nutrients and antioxidants that include vitamins A and C.
Here are some of the top health benefits of watermelon.
Helps you stay hydrated
Staying hydrated is important for your body to function properly.
Body temperature regulation, normal organ function, nutrient delivery to cells, and alertness are only some of the bodily processes that rely onTrusted Source adequate hydration.
Eating foods with a high water content may help give your body the water it needs to function properly.
Since watermelon is mostly waterTrusted Source, it can serve as a good choice for daily water intake.
That water content also means this melon has a low calorie density — in other words, very few calories for its total weight.
Eating foods with low calorie densities like watermelon may helpTrusted Source with weight management by keeping you feeling full for longer
Packed with nutrients and beneficial plant compounds
Watermelon containsTrusted Source a variety of nutrients, including potassium, magnesium, and vitamins A and C. It’s also relatively low in calories.
Here are the nutrients in 1 cup (152 grams) of raw, diced watermelon:
Calories: 46
Carbs: 11.5 grams
Fiber: 0.6 grams
Sugar: 9.4 grams
Protein: 0.9 grams
Fat: 0.2 grams
Vitamin A: 5% of the Daily Value (DV)
Vitamin C: 14% of the DV
Potassium: 4% of the DV
Magnesium: 4% of the DV
Watermelon is also a rich source of citrulline, an amino acid that may improveTrusted Source exercise performance.
Plus, it boasts antioxidants, including vitamin C, carotenoids, lycopene, and cucurbitacin E, all of which are beneficialTrusted Source for your health in watermelon as well as other food sources.
These compounds help combatTrusted Source free radicals, which are unstable molecules that may damage your cells if they accumulate in your body.
Over time, this damage may lead to conditions like diabetes, heart disease, and cancer.
May have anti-cancer effects
Several plant compounds found in watermelon, including lycopene and cucurbitacin E, may have possible anticancer effects.
While study results are mixed, lycopene intake may be associated with a lower risk of some types of cancer, such as prostateTrusted Source and colorectalTrusted Source cancers.
Lycopene is believed to work by loweringTrusted Source blood levels of insulin-like growth factor (IGF), a hormone that promotes cell division. Notably, cancer forms when cell division becomes uncontrollable.
Additionally, cucurbitacin E may inhibitTrusted Source tumor growth by promoting your body’s process of destroying and removing cancer cells.
All the same, further human research is necessary.
May improve heart health
Several nutrients in watermelon may supportTrusted Source heart health.
Heart disease is a leading causeTrusted Source of death worldwide.
Lifestyle factors, including the foods you eat, may lower your riskTrusted Source of heart attack and stroke by reducing your blood pressure and cholesterol levels.
Research suggests that lycopene may helpTrusted Source lower cholesterol and blood pressure, both key in cardiovascular health.
Watermelon also contains citrulline, an amino acid that may increaseTrusted Source nitric oxide levels in your body and help your blood vessels expand to lower blood pressure.
Other vitamins and minerals in watermelon include magnesium, potassium, and vitamins A, B6, and C — all of which are healthy and can help your heart and overall health.
May reduce inflammation and oxidative stress
Inflammation is a key driver of many chronic diseases.
The combination of antioxidants, lycopene, and vitamin C in watermelon may help lowerTrusted Source inflammation and oxidative damage.
This animal studyTrusted Source noted that watermelon powder given to rats to supplement an unhealthy diet developed less oxidative stress and lower levels of the inflammatory marker C-reactive protein than those in the control group.
Additionally, an 8-week studyTrusted Source gave 31 people with obesity and high inflammatory markers 500 mg of vitamin C twice daily.
They showed a significant decrease in inflammatory markers compared with the control group.
As an antioxidant, lycopene may also delay the onset and progression of Alzheimer’s disease. But more research is needed on that topic.
Benefits for bones and joints
Somewhat connected to the effects on inflammation in your body, watermelon may also benefitTrusted Source your bones and joint health.
The fruit contains a natural pigment called beta-cryptoxanthin, which may protect your joints from inflammation. Though it’s limited, research even indicates that over time, less inflammation could help protectTrusted Source you from developing conditions such as osteoporosis or rheumatoid arthritis.
May help prevent macular degeneration
The watermelon compound lycopene may have benefits for your eyes.
Age-related macular degeneration (AMD) is a common eye problem that can cause blindness in older adults.
Lycopene’s role as an antioxidant and anti-inflammatory compound may help prevent and inhibitTrusted Source AMD, though research is limited.
This studyTrusted Source that treated eye cells with lycopene found that it decreased the capacity of inflammatory markers to damage cells.
Keep in mind that more research is necessary.
May relieve muscle soreness
Citrulline, an amino acid found in watermelon, may have benefitsTrusted Source that include improving exercise performance and reducing muscle soreness.
It’s also available as a supplement.
One reviewTrusted Source found that regular intake of citrulline for at least 7 days improved aerobic performance by increasing the body’s production of nitric oxide, which helps expand blood vessels so that your heart doesn’t need to work as hard to pump blood through your body.
What’s more, some evidence suggests that watermelon itself — not just citrulline — may aid your body after exercise.
Still, more research is needed.
May aid skin health
Vitamins A and C, which are found in watermelon, are important for skin health.
Vitamin C — either when eaten or applied topically — helps your bodyTrusted Source make collagen, a protein that keeps your skin supple and your hair strong.
A higher intake of vitamin C from food or supplements may decreaseTrusted Source your chances of developing wrinkles and dry skin.
Vitamin A is also important for healthy skin since it helpsTrusted Source create and repair skin cells.
Bear in mind that further studies on watermelon specifically are needed.
Helping digestion
Watermelon contains plenty of water and a small amount of fiber, both of which are necessary for healthy digestion.
Fiber helpsTrusted Source keep your bowels regular, while water more efficientlyTrusted Source moves waste through your digestive tract.
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