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Top 8 Health Benefits Of Watermelons According To Nutritionists

by Nadine
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Learn more about the potential health benefits of watermelons, their nutritional value, serving suggestions, and who should avoid them in this article.

But first, let’s talk about watermelons. A sweet and cooling summertime snack with few calories is watermelon. In addition to providing critical elements including vitamins, minerals, and antioxidants, it also supplies hydration.

The Cucurbitaceae family includes watermelons, cantaloupe, honeydew, and cucumber.

Watermelons come in five common varieties: orange, yellow, small, yellow, and seedless.

1. Watermelon hydrates you

Watermelon hydrates you

This fruit is named after water, not by accident. Five ounces of water are found in one cup of watermelon. Drinking enough liquids, notably those from foods high in water content, promotes digestion, skin health, and circulation. Additionally, it aids in controlling body temperature, digestion, metabolism, hunger, and joint and organ function.

The ability to think clearly is also affected by sufficient hydration. The loss of just 1-3 percent of bodily fluid has been shown to have negative effects on mood, focus, headaches, fatigue, working memory, and anxiety.

2. It may result in effective weight management.

watermelons helps in weight management

When watermelon is used as a weight-control tool instead of a processed sweet snack, it may support healthy weight management. A 2019 San Diego State University study examined changes in weight and satiety in overweight and obese people following a four-week intervention.

In the study, one group was instructed to eat two cups of fresh watermelon juice every day, while the other was instructed to consume low-fat cookies with an equivalent number of calories. Participants were free to eat their assigned snacks whenever they wanted, in one sitting or across several, alone or with other foods.

3. It has low calories and important nutrients.

Contrary to popular belief, watermelon contains less sugar and calories. A cup of watermelon contains 45 calories and 11 grams of carbs, 9 of which are sugars found naturally. But in addition to lower amounts of potassium, magnesium, B vitamins, and antioxidants that protect against disease, this natural sweetness is also packed with vitamins A and C, which boost the immune system and skin health.

4. Eases aching muscles.

watermelons Eases aching muscles

In one study, athletes who drank 16 ounces of watermelon juice an hour before exercise felt less sore afterward and recovered their heart rates more quickly than those who drank a placebo.

A further study with male runners found that those who drank 16 ounces of watermelon juice supplemented with L-citrulline two hours prior to half-marathons experienced less subjective muscle soreness than those who drank a placebo for up to 72 hours.

5. Blood pressure is lowered and circulation is enhanced by watermelon.

L-citrulline, a naturally occurring compound found in watermelon (especially in the white area of the rind), has been demonstrated to enhance artery function and reduce blood pressure by assisting blood vessels in relaxing, which improves circulation.

The blood flow-improving effects of l-citrulline are also the basis for the nickname “nature’s Viagra” given to watermelon. Viagra reduces erectile dysfunction by boosting penis blood flow. L-citrulline may enhance athletic performance and muscle oxygenation during endurance exercise, according to research.

6. Watermelon supports digestion.

Watermelon supports digestion

Although watermelon doesn’t have a lot of fiber, the fiber it does have helps to maintain a healthy gut. Prebiotics, a form of fiber that promotes the growth and/or activity of advantageous bacteria in the large intestine, are also present in the fruit in addition to fluid. Prebiotics has been linked to a strong immune system, anti-inflammation, and a cheerful mood. Prebiotics also increase the absorption of minerals, raise insulin and blood sugar levels, and may prevent colon cancer.

7. It might shield your skin.

It might provide some skin protection if you adore watermelon and make the most of it while it’s in season. Vitamins A and C in watermelon support healthy skin, and the fruit’s lycopene concentration might prevent sun damage, albeit the effects take time to take effect. One study discovered that after 10 weeks of daily intake, tomato paste consumption—which contains 16 mg of lycopene—reduced sunburn. A cup and a half of watermelon have roughly 9 to 13 milligrams of lycopene in it, according to the USDA.

8. It aids in disease defense.

One of the best sources of lycopene, an antioxidant that fights oxidative stress, is watermelon. Oxidative stress happens when there is an imbalance between the body’s capacity to resist harmful free radicals and the formation of cell-damaging free radicals. The defense lycopene lowers the chance of neurological illnesses like Alzheimer’s, as well as chronic illnesses including heart disease, type 2 diabetes, and cancer. Traditional pink flesh watermelons have a lot more lycopene than their yellow and orange counterparts, so choose those if you want the most antioxidants.

How is watermelon eaten?

How is watermelon eaten

Although fresh watermelon is delicious on its own, it can also be used in savory and sweet dishes. In a straightforward fruit salad, combine cubes of watermelon balls with other fresh fruit. Garnish with fresh mint, grated fresh ginger, or shredded coconut. Serve watermelon over fresh greens tossed in balsamic vinaigrette or include it in a salad of garden vegetables. For a vibrant snack or starter that may be cooked or raw, skewer avocado chunks that have been coated in watermelon and lime juice.

Combine the diced fruit with cucumber, red onion, jalapeño, cilantro, and lime juice to make a batch of watermelon salsa. For a cool slushy beverage, combine seedless watermelon and fresh lemon juice. Alternately, for a healthier alternative to frozen delights packed with extra sugar, puree watermelon with coconut milk and chopped dark chocolate. Then pour the mixture into popsicle molds. Dip cubes of fresh watermelon in melted dark chocolate for a straightforward dessert; the two delights go together surprisingly nicely.

Frequently Asked Questions About Watermelons

What are Watermelon benefits for men?

Men, eat watermelon! It can improve prostate health and prevent erectile dysfunction thanks to phytonutrients such as lycopene or citrulline, this is possible. Lycopene, also found in red fruits and vegetables, plays an important role in protecting against prostate carcinoma.

Does watermelon increase testosterone?

Recently, natural alternatives to pharmacological treatments have been discovered through teas, plants, and extracts. These remedies often have many adverse side effects. This area has been particularly interested in the watermelon (Citrullus Lanatus), which seems to increase testosterone levels.

What does watermelon do to females?

Women also have many benefits from watermelon juice. You can use it to boost your energy and keep you hydrated after a workout. Watermelon helps to eliminate dry skin, promote skin regeneration, and maintain skin’s volume and shape by producing collagen

How many calories are in an average whole watermelon?

1,360 calories in an entire watermelon that measures 15 inches in length and 7.5 inches across.
There are only 46 calories in a cup of diced watermelon this fruit is an excellent substitute for a sweet treat that is sugary. An energizing treat with stunning dark and light green rind, and a juicy pinkish-red flesh, watermelon has over 92 percent of water and very few calories.

How many carbs are in a whole watermelon?

Watermelon (100g) = 7g net carbs
1 cup watermelon diced (152g) Net carbs 11g
One entire watermelon (4,500g) = 323g net carbs
10 balls of watermelon (122g) Net carbs of 9g


A lot of people like the sweet, thirst-quenching fruit watermelon during the sweltering summer months.

Lycopene, citrulline, and vitamins A and C are among the minerals it contains, and it also has very high water content.

Eating this sweet, red melon may perhaps lower inflammation, ease muscle stiffness, improve heart health, and have other benefits of watermelon juice, although more research is needed in these areas.

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