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Watermelon: Nutrition Facts And Health Benefits

Watermelon: Nutrition Facts And Health Benefits

Watermelon, named so due to its high water content, is one of the most refreshing and hydrating fruits. Did you know that this fruit contains nearly 92% water? In fact, this is one of the reasons why early explorers preferred carrying watermelons over water containers to quench thirst. Watermelons are not only excellent for hydration, but they are also high in nutritional content and low on calories, making them popular among weight watchers.

In this article, we take a look at some of the watermelon nutrition facts. You will also get to know about the watermelon benefits and side effects.

Watermelon nutrition facts:

Watermelon is a large, juicy fruit and finds its earliest antecedents in South Africa. Since then, the fruit has gone through various genetic variations and mutations. Today you can find nearly a thousand different varieties of this melon across the world.

Watermelon is an extremely prized fruit for four reasons:

  • It is full of water, nearly 92%, and is extremely hydrating
  • It can efficiently satiate your appetite and quench your thirst too.
  • It is extremely low on carbs and has no proteins, fats, or calories.
  • It contains nutrients such as Vitamin A, Vitamin C, Citrulline, and Lycopene.

Watermelon nutrition data:

According to the Watermelon nutrition USDA data, 100 g of the fruit has the following nutritional values:

Energy 30 K Cal
Calories 46
Carbohydrates 11.6 gm
Fat 0.2 gm
Sugars 9.5 gm
Fiber 0.6 gm
Vitamin C 8.1 mg
Vitamin A 28 µg
Lycopene 4530 µg
Protein 0.9 gm
Sodium 1.5 mg

Watermelon is a nutrient-rich fruit and is recommended by the USDA as a part of your healthy diet plan. It works well for people of all ages and is a universally consumable fruit.

Most of us know watermelon as a fruit with red flesh. But you will be surprised to know that you can also find a watermelon with flesh in different colors such as yellow, white, orange, and even green.

This oasis in a desert fruit has many nutritional benefits. Let us talk about some of them.

Top 10 Benefits of Watermelon:

1. Provides hydration:

Enough can’t be said about the wonders that watermelon can do for your hydration levels. If you have young kids at home who do not like drinking water, a couple of slices of this delicious fruit is enough to keep them hydrated, especially during summers.

This water-rich food contains minerals such as sodium, magnesium, manganese, potassium, zinc, and copper which makes this fruit an excellent source of electrolytes.

Feeling dehydrated? Grab a couple of cups of watermelon and you are all set.

2. Regulates blood pressure:

Another of watermelon benefits includes blood pressure regulation. This fruit acts as a diuretic and encourages the elimination of excess sodium content.

Watermelon is also high in potassium which prevents increases in blood pressure. By regulating sodium and supplementing potassium, this fruit regulates blood pressure and in effect maintains your heart health. In addition, the lycopene content also helps in maintaining your heart health.

3. Reduces inflammation:

Watermelon is rich in carotenoid, an antioxidant powerhouse that plays a crucial role in maintaining heart health and regulating blood pressure. It also contains a host of other antioxidants such as flavonoids and triterpenoids. All these antioxidants work together in bringing down a component known as CRP or C Reactive Protein, an inflammatory marker.

4. Encourages weight loss:

We already know that watermelon is extremely low in calories, fats, and proteins. As a result, it is a highly recommended fruit for those on a diet to lose weight. Since this melon is high in water content, it promotes satiety. It also contains a host of nutrients and meets some of the nutritional requirements of your body.

A review article published in the Nutrients Journal elucidates that this fruit helps in reducing body weight, body mass index, and works against the co-morbidities associated with obesity.

5. Lowers the risk of infections:

Exposures to infections are a common occurrence in this fast-paced world. The antioxidants in watermelon build your body’s resistance and encourage cell-repair both of which help lower the risk of infections and help you recover quickly from ailments.

6. Reduces muscle fatigue:

Physical exertion often results in muscle fatigue, whether it is due to the nature of your work, endurance activities, or workouts. Citrulline, an important amino acid present in watermelon is believed to ease muscle fatigue during workouts. 

More research is needed to prove this characteristic feature. Still, consuming watermelon is known to be refreshing and helps you recover from fatigue quickly post workouts.

7. Promotes anti-ageing and skin health:

The antioxidants and amino acids present in watermelon encourage cell and tissue repair and prevent further damage. In addition, watermelon possesses hydrating properties. As a result, watermelon has many benefits for your skin. In addition, the antioxidant properties of watermelon reduce the occurrence of free radicals

This is why many women prefer drinking watermelon smoothies and juices on a regular basis.

Watermelon benefits for skin include:

8. Enhances your mood:

Watermelon is rich in electrolytes and nutrients such as vitamins and antioxidants. Being nutrient-rich, this fruit promotes the functioning of neurotransmitters, which in turn improves your mood.

In addition, watermelon is also known to balance out your hormones, which in turn, enhances your mood.

Women suffering from mood swings as a result of PMS or pregnancy can rely on watermelon and watermelon juice to feel better and balance out their wavering hormone levels.

9. Improves digestion:

The water content and fiber content in watermelon work together to improve your digestion. They also regulate bowel movement and keep your digestive system working well. So, if you constantly face issues like constipation, adding watermelon to your diet can be beneficial.

10. Improves eye health:

Watermelon is high in Vitamin A and carotene, both of which are extremely important for maintaining healthy vision. In addition, Vitamin A contributes to retina health and reduces the risk of macular degeneration.

Suffering from itchy eyes? Have a few slices of watermelon. The hydrating properties of this fruit reduce itching and relieve irritation.

Other Benefits:

In terms of watermelon benefits, we have just managed to scratch the surface. This wholesome fruit has many more benefits such as:

  • Keeping your mucous membrane healthy
  • Maintaining dental health
  • Protecting you from cancers
  • Preventing and reducing the occurrence of diabetes
  • Improving insulin sensitivity

Watermelon on empty stomach:

Having watermelon on an empty stomach can help with digestion, regulate your bowel movement, keeps your skin healthy, improves your cardiac health, and keeps you away from cancers.

So, as you can see watermelon is a nutritional powerhouse. If you are into the habit of juicing or having smoothies first thing in the morning, having watermelon juice can be greatly helpful.

Watermelon juice calories and benefits:

Watermelon juice is one of the best hydration drinks for instant rehydration. It also helps with post workout recovery from workouts and training for athletics and sports.

The watermelon juice calories stay at zero, making it one of the best drinks to consume. Watermelon juice benefits are the same as those of eating watermelon. Drinking this juice aids weightloss, helps in easy digestion, maintains heart health, and maintains the health of your skin and eyes. The antioxidant properties of watermelon juice fight infections and prevent you from premature ageing.

Watermelon side effects:

Moderate consumption of watermelon doesn’t cause any visible side effects. It only has benefits. However, eating too much watermelon does cause side effects. Some of them include:

  • Diarrhea and indigestion
  • Increase in blood sugar levels
  • Cardiovascular problems
  • Over-hydration and nutranemia

It must be noted that these side effects only happen with excess consumption of watermelon or watermelon juice.

In rare cases, some people may have food allergies to watermelon and must stay away from consuming this fruit.

Bottom Line:

Watermelon is a powerhouse of hydration and nutrition. Having watermelon as a fruit or in juice form has many benefits. The hydrating, nutrient and antioxidant properties of watermelon provide you with a host of therapeutic benefits.

Moderate consumption of watermelon is the best way to enjoy all the health and wellness benefits of this water-rich fruit.

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