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Health Benefits Of Watermelon – 11 Hidden Facts About Watermelon That Will Surprise You!

Watermelon! A juicy, delicious fruit that literally makes your mouth water. So much so that just having the thought of relishing this sweet summer fruit is so refreshing! But, what makes the fruit more desirable is these amazing health benefits of watermelon!

Health benefits of watermelon with nutritional value

Watermelons can fulfil your basic lifestyle aspects such as beautiful skin, gorgeous hair and a stabilized health.

Wondering what makes this fruit so beneficial? Here is a picture perfect nutritional value of watermelon.

Watermelon Nutrition Facts

The presence of special plant pigments and biochemical components such as alpha-carotene, beta-carotene and lycopene apart from decent amounts of these nutrients benefit your health in numerous ways.

Here Is To Some Amazing Watermelon Nutrition Facts!

One cup of diced watermelon which is around 152 grams provides your body with the following nutrients.

Vitamins Grams %DV (Percentage of daily requirement that it meets)
Vitamin A 865 IU 0.17
Vitamin C12.4 mg0.21
Vitamin E0.1 mg0
Vitamin K0.2 mcg0
Vitamin B60.1 mg0.03
Thiamin 0.1 mg0.03
Niacin 0.3 mg0.01
Folate 4.6 mcg0.01
Pantothenic acid0.3 mg0.03
Choline 6.2 mg
Betaine 0.5 mg
MineralsGrams %DV (Percentage of daily requirement that it meets)
Calcium10.6 mg 0.01
Potassium 170 mg 0.05
Selenium 0.6 mcg0.01
Sodium 1.5 mg0
Manganese 0.1 mg0.03
Flouride 2.3 mcg
Copper0.1 mg0.03
Iron 0.4 mg0.02
Zinc 0.2 mg0.01
Magnesium 15.2 mg0.04
Phosphorous16.7 mg 0.02
Other elements Grams %DV (Percentage of daily requirement that it meets)
Carbohydrates 11.5 grams0.04
Proteins 0.9 grams 0.02
Fats 0.2 grams0
How Many Calories In Watermelon?

Watermelons are one of those low-calorie fruits with great water content. They also contain great antioxidant properties to protect you from cell damage and make you disease resistant.

One cup of diced watermelon which is around 150 grams contains only 45.6 calories which do not add any extra weight.

If you are currently on a weight loss mission or if you are looking for ways to lose weight, watermelons make it to the best weight loss fruits.

What is watermelon good for and how do the nutrient and antioxidant properties of watermelon help you?

Let’s have fun exploring!

What Are The Health Benefits Of Watermelon?

Here is how watermelon enhances your skin, hair and takes your health to another level.

1. Watermelon And Its Anti-Cancer Properties

Lycopene, which is the major antioxidant present in watermelons, makes the fruit appear gorgeously red! Apart from imparting colour to the fruit, the plant pigment is also said to benefit health in numerous ways. (1)

Though tomatoes are the ones people get reminded of when they hear the word lycopene, the fact that watermelons are the next best source of lycopene is making everyone relish the fruit to gain the maximum health benefits.

Lycopene is said to decrease the oxidative stress which can reduce the chances of cancer. Oxidative stress is a condition in which there is no balance between the production of free radicals (which damage healthy cells) and antioxidants (which fight the free radicals). (2)

When oxidative stress is reduced, it can reduce the chances of cell damage, thereby preventing cancer.

2. Best Hydrating Foods

About 90% of the fruit is filled with water content. No wonder why we call it a “water” melon. (3)

The sweet and juicy taste of the fruit compels us to have more but the reason why the fruit makes us feel refreshed and relaxed is that it is loaded with water along with rich nutrients.

If you are someone residing in tropical regions where the temperature is unbearably hot, you can savour the fruit as your best summer treat.

It helps you withstand the hot climate by keeping you hydrated and also keeps your skin and hair healthy.

If you have been wondering how to keep your health this summer, remember that watermelons are going to be the saving grace to safeguard you from severe heat and dehydration.

3. Health Benefits Of Watermelon For Digestion

The fact that watermelons contain huge amounts of water makes them beneficial for your stomach because they hydrate your body which prevents dry stools and constipation.

Watermelons are also a good source of fibres. 100 grams of watermelons contain 0.4 grams of fibre which may help in an easy digestion.

Eating more fruits that contain water and rich fibres may eventually help you get rid of constipation.

But you have to be aware of the side effects that may be caused due to an excessive consumption of watermelons.

Sorbitol which is a kind of sugar alcohol present in watermelons may cause side effects such as bloating and an upset stomach. (4)

4. Watermelon Keeps Your Blood Pressure In Control

People suffering from a high blood pressure can benefit by eating watermelons because watermelons are a good source of the component citrulline.

Citrulline is an important amino acid responsible for the formation of nitric oxide. (5)

Nitric oxide causes your blood vessels to become narrow which helps in the maintenance of a good blood pressure.

Watermelon also contains lycopene which can reduce the blood pressure levels so that you can stay away from heart diseases and strokes. (6)

Potassium present in watermelon can help in keeping your blood pressure in control because they counterbalance with the levels of sodium. Excess sodium levels may result in the surge of blood pressure.

5. Improve Your Immunity With Watermelons

If you are someone who can easily get susceptible to flu and fevers, you may have to start including more vitamin C into your diet since it helps in fighting the free radicals and boosting your overall immunity(7).

Lycopene and other natural antioxidants present in this juicy fruit make you resistant towards diseases so that you are strong enough to fight the pathogens.

However, you may have to consult your doctor if you are diabetic because watermelon has a high glycemic index which means that it can easily break down the carbohydrates into sugars leading to a sudden spike in your blood glucose levels.

6. A Healthy Weight Loss Fruit

A great tip that is often suggested by dietitians for achieving a healthy weight loss is drinking lots of water. This is because water being free of calories and its fats that suppress your appetite, increases your metabolism and helps in an easy digestion. (8)

If you are looking for a healthy weight loss, consuming watermelons just before your lunch may benefit you because it curbs your hunger pangs and simultaneously provides your body with required nutrients.

Moreover, watermelon is known to satisfy your sweet tooth so that you do not feel an urge to consume unhealthy artificial sweeteners.

You can reap the maximum benefits of watermelon apart from losing those extra pounds if you are craving for a healthy weight loss.

7. Strengthens Your Bones

A supplementation of lycopene is known to prevent osteoporosis and also reduce the chances of bone fracture. (9)

This is because of the lycopene present in watermelons which can also heal your wounds much faster due to its antioxidant properties.

Watermelon also contains good amounts of vitamin A which help in the growth of bones. If you are currently facing any bone-related complications, watermelons should be an important part of your diet.

8. Protects Your Heart

With most of the heart diseases being the major cause of deaths all over the world, it becomes essential for us to take the necessary precautions to protect ourselves from a wide range of cardiovascular diseases, particularly strokes.

A high accumulation of cholesterol and a high blood pressure are two major causes of strokes. Good news is that lycopene present in watermelon can lower both the cholesterol and the blood pressure. (10) (11)

Watermelon also contains decent amounts of magnesium and potassium, which meet 4% and 5% of your daily respective requirements.

Both the elements are necessary for a healthy functioning of your heart.

9. Watermelons Can Reduce Inflammation

Inflammation is your body’s way of responding to the tissue damage that has occurred in your body. Inflammation is an indication to say that your body is healing. But chronic inflammation leads to diseases like cancer and other bone disorders.

Studies conducted on fruits like papayas, apricots, guavas and watermelons have proved that these fruits contain lycopene which shows anti-inflammatory properties. (12)

Watermelon reduces oxidative stress which is essential for reducing inflammation and making your immune system strong. (13)

10. Benefits Of Watermelon For Skin

Vitamin C is essential for the maintenance of healthy skin because the vitamin boosts the production of collagen and we need collagen to maintain the skin’s elasticity and prevent wrinkles.

One cup of diced watermelon which weighs around 150 grams provides your body with 12.3 milligrams of vitamin C which meets up to 21% of your daily vitamin C requirement.

Vitamin C can also protect your skin from the damage caused due to ultraviolet rays. (14)

Apart from vitamin C, watermelon also contains special plant pigments called lycopene and beta-carotene which work the best in protecting your skin from sunburns caused due to excessive exposure to sun rays. (15)

Applying a watermelon face mask can also reduce the blemishes and promote a healthy, glowing skin

How To Prepare A Watermelon Facemask?

All you need is watermelon pulp, rose water and yoghurt to prepare a watermelon facemask. Smash the fruit to extract the watermelon pulp.

Add one tablespoon of rose water and a tablespoon of yoghurt to this pulp. Mix the ingredients well to prepare a smooth paste.

Apply the paste all over your face and massage well using your forefingers. Let the paste remain on your face for half an hour to forty-five minutes, rinse it off and apply a good moisturizer.

Apply the face pack at least twice a week to obtain a smooth, glowing skin within a short time.

11. Watermelon For Long, Silky & Strong Tresses!

Being properly hydrated is necessary for a strong and healthy hair growth and watermelon as we know is a water enriched fruit.

Consuming watermelon regularly helps in nourishing you from inside as the fruit contains an important amino acid called arginine that promotes the growth of hair.

The fruit is also a good source of Iron which helps in promoting a better circulation of blood to your scalp and this further encourages the growth of hair.

You can also make the best use of watermelon for preparing your own hair mask. All you need is a tablespoon of mayonnaise and one cup of mashed watermelon.

How To Prepare Watermelon Hair Mask?

Collect the pulp of watermelon in a separate bowl. Add one tablespoon of Mayonnaise to this and mix the ingredients well so as to obtain a smooth paste.

Apply the mixture all along your scalp and hair strands starting from the root till the tip. Ensure that the mixture gets deeply absorbed by your scalp.

Let the mixture sit on your scalp and hair for half an hour after which you can rinse your hair with a good hair wash. Apply the conditioner and give your hair a final rinse.

A watermelon hair mask moisturizes your dry scalp, prevents hair loss and enables a proper hair growth.

Apply the hair mask at least twice a week for the best results.

Is Watermelon Good For You? – How Much Should You Eat Per Day?

Considering the health benefits of watermelon, they surely make the best fruits for providing a huge number of health benefits. But an excessive consumption of anything can lead to side effects.

USDA suggests you consume 1.5-2 cups of watermelons per day.

Excess consumption can lead to an upset stomach, diarrhea and a sudden spike in glucose levels. Consult your doctor to know the limits of watermelon consumption if you are diabetic.

Bottom Line

Consuming as much as one and a half cups of watermelon per day can assist in a healthy weight loss, enhance your skin and hair health, strengthen your bones, help in an easy digestion, keep your blood pressure in control, reduce the inflammation, protect your heart, prevent cancer and keep you hydrated.

All the credit goes to the special plant pigments present in watermelon which are Lycopene, beta-carotene, citrulline along with the good nutritional value of watermelon which play a major role in enhancing your health.