Top 12 Surprising Benefits of Watermelon You Never Knew About
- Collins k.k Boateng
- 1 day ago
- 6 min read
Watermelon is more than just a refreshing summer snack; it’s a powerhouse of nutrients that can enhance your health in various ways. In the Akan communities of Ghana, it is known as Nsunsu.
With its vibrant red flesh and green outer skin, watermelon is both delicious and packed with vitamins, minerals, and antioxidants.
Let’s explore the top 12 benefits of watermelon that you may not have known about. Grab a slice, and let's dive right in.
Watermelon
What is watermelon? Have you seen it before?
Watermelon is a refreshing and sweet fruit that's perfect for hot summer days. It's made up of about 92% water, making it super hydrating and packed with vitamins A and C. Watermelon is delicious and versatile, enjoyed sliced, in salads, as juice, or even pickled.
Nutritional Contents Of Watermelon
Watermelon is low in calories but packed with nutrients. A 1-cup (152 g) serving provides about:
Calories: 46
Water: ~92%
Carbohydrates: 11.5 g (mostly natural sugars)
Fiber: 0.6 g
Protein: 0.9 g
Fat: 0.2 g
Vitamin C: 21% of the Daily Value (DV)
Vitamin A (beta-carotene): 18% DV
Potassium: 5% DV
Magnesium: 4% DV
It’s also rich in antioxidants like lycopene and cucurbitacin E, which support heart health and reduce inflammation.
Now, let's head on to the surprising health benefits of watermelon:
12 Health Benefits of Watermelon
Below are the surprising benefits of watermelon:
1. Helps in Hydration
Watermelon is made up of about 92% water, making it one of the most hydrating fruits you can eat. Proper hydration is essential, especially during hot summer days or after a strenuous workout. For example, eating just one cup of watermelon can provide about 1.5 cups of water, helping replenish fluids and keep you refreshed.
2. Rich in Nutrients for Supporting the Immune System
Watermelon is low in calories yet loaded with essential nutrients. It contains vitamins A, C, and B6, as well as minerals like potassium and magnesium. Vitamin C supports the immune system, while potassium helps maintain healthy blood pressure levels. One cup of watermelon has only 46 calories and provides 21% of your daily vitamin C needs.
3. Antioxidant Powerhouse for Combating Oxidative Stress
Watermelon is rich in antioxidants, especially lycopene, which gives it its characteristic red color. Lycopene fights free radicals in the body, reducing oxidative stress. Research indicates that diets high in lycopene can lower the risk of heart disease by up to 34%.
4. Supports Heart Health
Watermelon’s combination of lycopene, citrulline, and potassium plays a vital role in heart health. Lycopene helps lower cholesterol levels, while citrulline may enhance blood flow and reduce blood pressure. In one study, individuals who consumed watermelon daily saw improvements in blood pressure after just six weeks.
5. Aids Digestion
Watermelon is a good source of dietary fiber, which is important for healthy digestion. Fiber regulates bowel movements and helps prevent constipation. With its high water content, watermelon also keeps your digestive system hydrated, promoting smooth digestion.
6. Promotes Healthy Skin
The vitamins and antioxidants in watermelon are beneficial for your skin. Vitamin C encourages collagen production, keeping skin firm and youthful. Moreover, the fruit's high water content helps maintain skin moisture, providing a radiant glow. In a study, participants who consumed fruits high in water content reported improved skin hydration.
7. May Help with Weight Loss
If you’re aiming to lose weight, watermelon is a smart choice. Low in calories but high in water, it can make you feel full while keeping calorie intake low. For instance, a cup of watermelon only contains about 46 calories, allowing you to enjoy a sweet snack without compromising your diet.
8. Boosts Immunity
The vitamins and antioxidants found in watermelon help strengthen your immune system. Vitamin C is particularly known for its immune-boosting properties. Including watermelon in your daily diet can help your body fend off infections and illnesses. Regular intake may increase overall immune function by up to 20%.
9. Reduces Muscle Soreness
Watermelon can be beneficial for athletes thanks to its citrulline content. This amino acid may help reduce muscle soreness after intense workouts. A study showed that athletes who consumed watermelon juice reported less soreness and improved recovery times, making it a great post-exercise snack.
10. Supports Eye Health
Watermelon contains beta-carotene, which converts to vitamin A in the body. Vitamin A is critical for maintaining good vision and eye health. Including watermelon in your diet may help protect your eyes from age-related issues, promoting overall eye function and health.
11. Natural Diuretic
Watermelon acts as a natural diuretic, helping your body flush out excess fluids and toxins. This can be especially helpful for individuals who experience bloating or water retention. Eating watermelon can promote kidney health and support urinary function, making it a great addition to your diet.
12. Delicious and Versatile
Finally, watermelon is incredibly versatile. You can enjoy it sliced, blended into smoothies, tossed in salads, or even grilled. Its sweet and refreshing flavor makes it a favorite at summer picnics and barbecues. Try adding watermelon to a salad with feta cheese and mint for a delightful twist.
Healthy Watermelon Recipes
Here are some quick, healthy, and refreshing watermelon recipes you can try:
1. Watermelon Salad with Feta and Mint
Toss watermelon cubes with crumbled feta cheese, fresh mint leaves, and a drizzle of olive oil.
Optional: add cucumber slices or a squeeze of lime juice.
2. Watermelon Smoothie
Blend 2 cups of watermelon with ½ cup Greek yogurt, a handful of strawberries, and ice cubes.
Sweet, creamy, and hydrating.
3. Watermelon Popsicles
Puree watermelon with a splash of lemon juice.
Pour into popsicle molds and freeze for a naturally sweet treat.
4. Watermelon Detox Water
Add watermelon chunks, cucumber slices, and mint leaves to a jug of water.
Chill for 2–3 hours before drinking.
5. Grilled Watermelon Slices
Brush thick slices with olive oil and sprinkle lightly with sea salt.
Grill for 2–3 minutes per side for a smoky, savory-sweet flavor.
How To Make Watermelon Pizza
If you want to enjoy watermelon in a more stylish and modern way, follow this watermelon recipe.
Ingredients
1 round slice of watermelon (about 1–2 inches thick)
½ cup Greek yogurt (or coconut yogurt for dairy-free)
Fresh fruits: strawberries, blueberries, kiwi, pineapple, or grapes
A drizzle of honey or maple syrup (optional)
Fresh mint leaves (for garnish)
Instructions
Slice the Base: Cut a thick round slice from the center of a large watermelon. This will be your “pizza crust.”
2. Spread the Sauce: Evenly spread Greek yogurt over the top of the watermelon slice.
3. Add Toppings: Arrange your choice of fruits on top, just like pizza toppings.
4. Finish: Drizzle with honey or maple syrup for sweetness. Sprinkle with fresh mint leaves.
5. Slice and Serve: Cut into wedges with a sharp knife and enjoy immediately.
If you want it crunchy, you can also sprinkle granola, shredded coconut, or chia seeds on top.
Frequently Asked Questions
Is watermelon good for hydration?
Absolutely. With about 92% water, watermelon is an excellent choice for hydration.
Can watermelon help with weight loss?
Yes, its low-calorie content and high water content can help you feel full without consuming too many calories.
Does watermelon have any health benefits?
Yes. It's rich in vitamins, antioxidants, and nutrients that support heart health, digestion, and skin health, among other benefits.
How can I incorporate watermelon into my diet?
You can enjoy watermelon sliced, blended, added to salads, or even grilled for a unique taste.
Is it safe to eat watermelon seeds?
Yes, watermelon seeds are safe to eat and provide additional nutrients. However, many prefer the convenience of seedless varieties.
Conclusion
Watermelon is not just a delightful treat during the summer; it is also packed with health benefits that can enhance your overall well-being.
From providing hydration to supporting heart health, this juicy fruit can make a substantial difference in your diet. So, the next time you enjoy a slice of watermelon, remember that you are not only enjoying a sweet delight but also nourishing your body with essential nutrients. Consider incorporating watermelon into your meals regularly for a refreshing and healthy boost.
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