Benefits of Watermelon

Benefits of Watermelon

Benefits of Watermelon

Benefits of Watermelon :- In summer, there can be no better option than watermelon to moisten the throat and remove the heat. Watermelon is the most special fruit of summer, which not only quenches thirst, but also quenches hunger. 

Table of Contents

History of Watermelon 

Watermelon is large in size. It is red on the inside and green on the outside. Watermelon contains more than 90 percent water. Watermelon is found in all three forms sweet, tasteless and bitter. Its place of origin is said to be around the Kalahari Desert of South Africa. It is said that the first crop of watermelon was grown in Egypt about 5 thousand years ago. Watermelons were often placed in the tombs of kings, so that they could nourish them even after life.

Watermelon cultivation is believed to have started in China in the 10th century and today China is the largest producer of watermelon . It is also cultivated on a large scale in India. Let us know further about the various physical benefits of watermelon.

Is Watermelon Good For You 

This fruit is full of many essential nutrients, so it can work to remove many problems related to the body. Watermelon is rich in fiber, potassium, iron and vitamins A, C and B, but what makes this fruit the most special element called lycopene present in it. This element acts as an antioxidant and this gives the fruit its deep red color.

Several studies have supported the beneficial effects of lycopene. This oxidant can reduce the risk of stroke as well as lower blood pressure levels. We will discuss the health benefits of lycopene below.

After knowing about watermelon, know further the benefits of watermelon.

Benefits of Watermelon

1. Heart Health

The benefits of watermelon for heart health are many. According to research, eating watermelon daily or drinking its juice can prevent the accumulation of bad cholesterol , which can lead to heart disease. According to the study, the reason behind these heart-healthy properties of watermelon is a substance called citrulline found in watermelon. Research suggests that citrulline may well have a beneficial effect on atherosclerosis (the problem of plaque buildup in the arteries) . In fact, it can be helpful in reducing plaque in the coronary arteries.

Atherosclerosis is a heart disease in which fat, cholesterol, and other substances build up on artery walls. In addition, citrulline may also work to reduce arterial stiffness in post-menopausal women .

2. Digestive Health

Watermelon can help you to run the digestion system smoothly. Watermelon is high in water and water is considered to be the most important element in digesting food. Apart from this, fiber is also found in it, which along with keeping the digestive system healthy works to get rid of problems like constipation, diarrhea and gas. You can include watermelon in your daily diet to avoid stomach problems.

3. For Weight Loss

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Watermelon has many benefits for weight loss as well. People who are troubled by their increasing weight can include watermelon in their daily diet. Losing weightis one of the best health benefits of watermelon. Watermelon is low in calories, while fiber is found high. In addition, it may also be helpful in detoxifying the body .

In a research published on the website of NCBI, the consumption of watermelon has also been found useful in the problem of increasing weight. It can keep the stomach full for a long time, due to which people may feel less hungry and people can eat less. In such a situation, adding watermelon as a snack in the diet to lose weight can be a good option.

4. Keeps Hydrate

To keep the body healthy, it is very important to stay hydrated, that is, there should be sufficient amount of water in your body. Dehydration can cause many physical problems, such as constipation, weakness, dizziness, headache, dry mouth, flatulence and low BP etc. Watermelon is rich in water, so it works to keep the body hydrated. Especially, the problem of dehydration is more during the summer , so doctors also recommend drinking watermelon juice. It rehydrates the body and keeps the stomach cool.

5. Cancer

The benefits of watermelon are many even for deadly diseases like cancer. Watermelon contains an element called lycopene, which can protect against cancer. Watermelon gets its red color because of lycopene. It is a powerful antioxidant, so it can prevent cancer from growing in the body.

According to one study, lycopene has chemopreventive properties, which can especially reduce the risk of prostate cancer. According to another study, lycopene may reduce or prevent the side effects of chemotherapy with its antioxidant and anti-inflammatory properties .

6. Muscle Aches

Watermelon can also benefit for muscle pain. This particular fruit is rich in electrolytes and the amino acid citrulline, which can soothe sore muscles after a workout . According to one study, the citrulline present in watermelon can help reduce muscle pain. Therefore, you can include watermelon in your daily diet to avoid muscle pain.

7. Immunity

Being rich in vitamin-C, watermelon strengthens the body’s immune system. Apart from this, fiber is also found in watermelon, which can work to keep the digestive system healthy. At the same time, This particular fruit also contains vitamin-B6, which helps the immune system to produce antibodies. Vitamin A present in watermelon regulates the immune system and protects against infection . A strong immune system is very important for a healthy lifestyle. Hence, you can include watermelon in your daily diet.

8. For asthma

Here again the benefits of lycopene present in watermelon can be seen. It is an effective antioxidant, which can prove to be effective for asthma patients. The therapeutic effect of lycopene was observed in a study conducted on 17 adults with asthma. According to another report, adequate intake of lycopene and vitamin A can be beneficial for asthma patients.

9. Blood Pressure Control

Watermelon is rich in an amino acid called citrulline, which may be beneficial for blood pressure. According to a study from Florida State University, citrulline may be helpful in controlling blood pressure .

Watermelon is also a good source of potassium, which is known to reduce high blood pressure. Potassium is also an electrolyte, which regulates blood pressure during exercise. Another study also supports the blood pressure control properties of watermelon. Research has found that watermelon can reduce systolic and diastolic blood pressure

10. For the eyes 

There are many benefits of watermelon for the eyes as well. Watermelon is a good source of vitamin A, which helps in producing pigments in the retina of the eye. This can help in removing age-related blurring of vision. Vitamin A, also known as retinol, promotes good vision in low light .

The Age-Related Eye Disease Study (AREDS), sponsored by the Federal Government National Eye Institute, found that vitamins C and E, together with β-carotene, zinc and copper, can reduce the risk of AMD by about 25 percent.

AMD (Age-Related Macular Degeneration) is a medical condition of the eye that is the leading cause of vision loss in people 50 years of age and older. The disease damages the macula, which is near the center of the retina. The macula helps us see objects that are directly in front of our eyes .

11. Diabetes

Watermelon can also be included in the diet of diabetic patients. Actually, according to a report, watermelon has antioxidant as well as antidiabetic properties . Watermelon is free of cholesterol, so it may help control type-2 diabetes. However, keep in mind that its amount should be considered when adding it to a diabetes diet for the nutritional value of watermelon. Take care It is better to consult a doctor in this regard.

12. Heat Stroke

Heat stroke is also known as heatstroke. This is the state in which the body temperature rises due to heat and is unable to cool down. The reason behind this happening is spending more time in high heat and less consumption of non-alcoholic liquids. In many cases it can even be fatal. At the same time, watermelon has a high water content, so it works to protect the body from dehydration . In addition, watermelon can also protect against conditions like hyperthermia . It is also of great importance in Chinese medicine. Watermelon is one of the few fruits, which works to quench thirst and remove exhaustion in summer. Heat stroke does not have much effect due to the amount of fluid in the body.

13. Bone Health 

Watermelon has many benefits for bone health as well. Watermelon is rich in vitamin-C, which is considered beneficial for bones. According to a report, lack of vitamin-C in the body can cause problems like scurvy and bone pain .

A study from Switzerland suggests that the lycopene present in watermelon may prevent osteoporosis and the risk of bone fractures. In addition, the vitamin A present in watermelon works to promote bone growth.

14. For Gums

Watermelon can also be consumed for oral health. Watermelon is rich in vitamin-C and vitamin-C is considered very beneficial for teeth and gums. According to a report, lack of vitamin-C can cause gum problems . Another report mentioned the importance of vitamin-C for oral hygiene .

Apart from this, watermelon is high in water, so it can work to remove plaque, bacteria from the teeth.

15. Damage to Cells

As we mentioned earlier, watermelon is rich in lycopene and lycopene is a special element that may act to prevent cell damage associated with heart disease due to free radicals  . In such a situation, the consumption of watermelon can be beneficial to keep the cells healthy.

16. During Pregnancy 

Watermelon is rich in nutrients such as folic acid, calcium, vitamin A and iron, which are needed more during pregnancy.

According to a report, the lycopene present in watermelon can reduce intrauterine growth restriction during pregnancy. Intrauterine growth restriction is a condition in which the baby does not grow to a normal weight during pregnancy . According to another report, watermelon can also help in reducing heartburn and morning sickness during pregnancy. In such a situation, watermelon can be consumed in balanced quantity during pregnancy. At the same time, if the mind is confused about this matter, then taking medical advice can be a good option.

17. In case of inflammation

The lycopene present in watermelon is rich in anti-inflammatory and antioxidant properties, which can benefit conditions like irritation and inflammation . In addition, watermelon also contains an element called choline, which is rich in antinociceptive and anti-inflammatory. Both these elements can benefit in the condition of pain, inflammation and burning in the body .

18. For energy in the body

Watermelon is a good source of vitamin-B, which works to increase the flow of energy in the body. Watermelon is rich in essential vitamins, such as B6, which are considered good sources of energy . Apart from this, watermelon is high in water content, which removes tiredness and thirst and replenishes the lost energy.

19. For the skin

Watermelon has many benefits for the skin as well. It is high in water, so it works to hydrate and moisturize the skin by removing dryness of the skin.

Watermelon is also rich in vitamin A  which can shrink large skin pores. You can make a watermelon face pack for the face.

How to make watermelon face pack:

Make a paste by mixing a spoonful of curd with a cup of chopped watermelon and apply it all over the face and neck for 20 minutes. Afterwards wash the face with cold water. This face pack will reduce the shine of the skin and will give comfort to the skin. You can repeat this process two to three times a week.

One of the best benefits of watermelon is preventing the signs of ageing. The presence of lycopene in it is beneficial for the skin, as it is an effective antioxidant, which protects the body from free radicals and slows down the aging process quite effectively .

20. For hair

There are many benefits of eating watermelon for hair too. Watermelon is rich in vitamin-C, which helps the body use non-heme iron . Non-heme iron promotes healthy hair. Collagen is also needed for healthy hair growth and the vitamin-C present in watermelon helps promote collagen .

21. Sexual Potential

The benefits of watermelon do not end here. According to a report, the citrulline present in watermelon can be beneficial for sex. Citrulline is that special element, which works to improve erectile dysfunction (sexual disease) .

According to a report, the citrulline present in watermelon works to increase nitric oxide, which improves erectile dysfunction and promotes the development of sexual ability .

22. Watermelon for Constipation

Constipation can occur when the digestive system is impaired, in which the person’s stool becomes hard and there is difficulty in bowel movements. Constipation is the most common gastrointestinal complaint worldwide, with over two million cases reported annually. Watermelon can help you to improve this condition. Watermelon is rich in nutrients like water and fiber, so it can relieve the problem of constipation .

23. For Anemia

If the body does not get enough iron, then there may be a problem of anemia . At the same time, iron is present along with vitamin C and folic acid which may be useful for preventing anemia . In such a situation, to prevent anemia, definitely include watermelon in the diet.

24. Stress Relief

Watermelon can also be consumed to relieve stress. Watermelon is rich in vitamin-C, which is known to be an antistress . Vitamin-C is a well-known antioxidant, which works to relieve anxiety, stress, depression and fatigue and improve mood.

Studies have shown that vitamin-C can relieve oxidative stress and neuropsychological disorders.

After the benefits of watermelon, know further what nutritious elements are present in it.

Nutritional Elements of Watermelon

After knowing the physical benefits of watermelon, know further about the nutritious elements present in it .

water (grams)91.45
Energy (kcal)70-80
Protein (grams)0.61
Total Fat (grams)0.15
Carbohydrates (grams)7.55
Total Dietary Fiber (grams)0.4
Sugar (gram)6.20
Calcium (mg)7
Iron (mg)0.24
Magnesium (mg)10
Phosphorus (mg)11
Potassium (mg)112
Sodium (mg)1
Zinc (mg)0.10
Vitamin C (mg)8.1
Thiamine (mg)0.033
Riboflavin (mg)0.021
Niacin (mg)0.178
Vitamin B-6 (mg)0.045
Folate, DFE (µg)3
Vitamin A, RAE (µg)28
Vitamin A, (IU)569
Vitamin E (alpha-tocopherol) (mg)0.05
Vitamin D (D2 + D3)0.0
Vitamin D (IU)0
Vitamin K (phylloquinone) (µg)0.1
Fatty Acids, Total Saturated (grams)0.016
Fatty Acids, Total Monounsaturated (grams)0.037
Fatty Acids, Total Polyunsaturated (grams)0.050
Fatty Acids, Total Trans (grams)0.00
Cholesterol (mg)0
Benefits of Watermelon

Calories: There are about 70-80 calories in 100 grams of watermelon.

Vitamins: Watermelon is a great source of vitamins. There are two major vitamins in watermelon, vitamins A and C. Vitamin A is present in watermelon in the form of carotenoids. One cup of fresh watermelon contains about 12 milligrams of vitamin-C.

Potassium: One cup of cut watermelon contains four percent of the daily requirement of potassium.

Fiber: About 175-200 calories of fresh watermelon contains three to four grams of dietary fiber, which is a good mix of soluble and insoluble fiber.

Carbohydrates: There are 7.55 grams of carbohydrates in 100 grams of watermelon.

Fat content: Fruits are low in fat. Total fat in 100 grams of watermelon is 0.15 grams.

Lycopene: This is one of the most important nutrients in watermelon. Lycopene is a form of vitamin A, which is responsible for most of its benefits.

Uses of Watermelon 

Benefits of Watermelon

1. Watermelon Salad 

Material :

half chopped onion

five cups chopped watermelon

Two cucumbers, cut into rounds

1 cup chopped cashews

150 grams cheese

a handful of fresh finely chopped mint

a cup of olive oil

juice of a lemon

A pinch of salt

Making Process:

Combine all ingredients in a bowl, except olive oil, lemon juice and salt.

Now add olive oil and lemon juice to the mixture.

Finally sprinkle salt.

2. Watermelon Donuts 

Material :

A watermelon (seeded)

Sour cream (as needed)

sugar to taste

Vanilla juice (to taste)

finely chopped almonds

Making Process:

Cut the watermelon into donut shape and make a big hole in the middle.

Add sugar and a little vanilla juice to sour cream.

Now dip the watermelon pieces in the mixture and sprinkle almonds on top.

Lastly, you have to keep the watermelon pieces in the fridge for a couple of hours.

After that enjoy Watermelon Donuts.

Selection and Storage of Watermelon for a long time


You’ll need to look for fresh watermelon that hasn’t been sliced ​​from anywhere.

You can take watermelon small or big, which is heavy in weight. This means that it is full of water.

You have to look for field spots. This is the area of ​​the outer layer of the watermelon, which remains adjacent to the ground and turns yellow due to sunlight. If the field spot is white in color, then you know that it has been broken soon.

If you’re getting sliced ​​watermelon, always choose bright red pieces that have a black or dark brown seed color.

Avoid pieces with white streaks or that contain a lot of white seeds.


A whole watermelon can be stored in the refrigerator for up to two weeks. Handle the fruit carefully. Make sure that the temperature of your refrigerator does not fall below 4 °C. Apart from this, it can also be kept at room temperature for a few days.

If you do not want to eat the whole watermelon in one go, then the rest of the sliced ​​watermelon can be stored in an air-tight container in the fridge for three to four days . Try eating cut watermelon early.

Come, now let us also know about some of the disadvantages associated with watermelon.

Side Effects of Watermelon

There is no doubt that watermelon is a beneficial fruit, but its excessive consumption can also cause some physical problems. Know below about some side effects of excessive consumption of watermelon.

stomach problems

As we’ve seen, most of the benefits of watermelon can be attributed to lycopene, but this compound can also cause a number of side effects. An overdose of lycopene can result in nausea, vomiting, indigestion and diarrhea if the fruit is eaten in excess.


Excessive consumption of watermelon can lead to hyperkalemia in which potassium levels become higher than normal. This can lead to heart problems, such as an irregular heartbeat and a weak pulse.


Some individuals may be allergic to watermelon 

Frequently Asked Question

Q.1 What are the disadvantages of eating watermelon?

Consuming watermelon in excess can increase the water level in the body. If the excess water from the body is not flushed out, it can cause an increase in blood volume. This can lead to swollen feet, tiredness, weak kidneys and other problems.

Q.2 What happens if you eat watermelon on an empty stomach?

Consumption of watermelon also helps in weight loss. Due to this, the stomach gets filled quickly, due to which there is no desire to eat anything else. It is also rich in water, which removes toxins from the body, as well as does not allow the body to become dehydrated.

Q.3 What should not be eaten after eating watermelon?

Several studies and their findings suggest that watermelon should not be eaten with water or any other food. Nutrients present in this fruit can slow down the digestion process thereby increasing acidity. So not drinking water immediately after eating watermelon is the best option.

Q.4 What is the taste of watermelon?

Watermelon has a cooling effect and eating it not only keeps the mind calm but also keeps it calm. Grinding its seeds and applying it on the forehead also cures headache. People who have the problem of high BP must eat watermelon. Watermelon contains very little sodium and is also cooling.

Q.5 What is the right time to eat cantaloupe?

It is okay to consume melon shortly after a meal. Consuming cantaloupe on an empty stomach or before a meal increases the chances of getting pitta-dosha i.e. acidity in the body. Some people also get fever due to pitta dosha.

Q.6 How to eat watermelon seeds? / How to consume watermelon seeds

The seeds can also be roasted on the griddle. Watermelon seeds can be dried and eaten by making powder. This powder can be used in some beverages. You can eat the powder of watermelon seeds sprinkled over the salad.

Q.8 Does eating watermelon cause gas?

Diarrhea or Digestion Problem- Watermelon is considered a very good source of water and dietary fiber. However, consuming it in excess quantity can cause problems like diarrhoea, bloating, flatulence and gas in the stomach. Experts say that sorbitol found in watermelon is a sugar compound.

Q.9 How much watermelon should be eaten in 1 day?

Watermelon is the best weight loss food and if you really want to lose weight fast then you should eat watermelon in the ratio of 1:10 i.e. if your weight is 50 kg then you should eat 5 kg watermelon every day.

Q.10 How much water is in watermelon?

The pulp of green and red fruits contains 92 percent water, which is considered very beneficial for cleaning the kidneys and intestines. Apart from water, nutritious elements like Vitamin A, B-6, C, lycopene, potassium are found in watermelon.

Q.11 What vitamins are found in watermelon?

Consumption of cantaloupe can be beneficial because, along with vitamin A and vitamin C, elements like beta carotene and potassium are also found in it. Let us tell you that beta carotene is a powerful antioxidant in these, which works to strengthen the immune system.

Q.12 Can I eat watermelon seeds?

Most people throw away its seeds while eating watermelon, but you will be surprised to know that its seeds are also beneficial for the body. Boiling its seeds and eating them has many benefits for the body. It contains many nutrients like magnesium, potassium, phosphorus and copper. Cooking them well and consuming them gives many benefits to the body.

Q.13 How to use Watermelon Peel?

Watermelon peel can also be consumed to remove constipation. Eating watermelon rind also helps in controlling blood sugar and cholesterol level.

Q.14 Watermelon for Constipation? / Relieves constipation and gas

But consuming watermelon gives you relief from gas and constipation. Because eating watermelon keeps your stomach clean, due to which the digestion process is also fine and you do not have the problem of constipation.

Q.15 What should not be eaten after eating watermelon?

Several studies and their findings suggest that watermelon should not be eaten with water or any other food. Nutrients present in this fruit can slow down the digestion process thereby increasing acidity. So not drinking water immediately after eating watermelon is the best option.

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