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Benefits of Watermelon, Nutrition, And Its Side Effects

The benefits of watermelon have a lot. Watermelon has high water content and also provides some fiber. These nutrients help promote a healthy gut by preventing constipation and promoting regularity. Here we are going to discuss the benefits of watermelon.

Benefits of Eating Watermelon

Helps You Have Hydrate

Drinking water is an important way to keep your body hydrated. However, eating a high-fat diet can also help. Interestingly, watermelon is 92% water. In addition, high water content is one of the reasons why fruits and vegetables help you feel full. The combination of water and fiber means that you are eating a good amount of food without too many calories.

Contains Compounds That Can Help Prevent Cancer

Researchers have studied lycopene and other compounds of watermelon plants for their anti-cancer effects. Although lycopene intake is associated with a lower risk of certain types of cancer, research results are mixed. The strongest link to date appears to be between lycopene and digestive system cancer. It appears to reduce the risk of cancer by reducing growth factors such as insulin (IGF), a protein involved in cell division. High IGF levels are linked to cancer. In addition, cucurbitacin E has been investigated for its ability to inhibit plant growth.

May It Improve Heart Health

Heart disease is the world’s leading cause of death. Lifestyle factors, including diet, can reduce the risk of heart attack and stroke by lowering blood pressure and cholesterol levels. Many watermelon nutrients have certain health benefits. Studies show that lycopene can help lower cholesterol and blood pressure. It can also help prevent oxidative damage to cholesterol.

According to research on obesity, in postmenopausal women, and Finnish men, lycopene can also reduce the stiffness and size of artery walls. Watermelon contains citrulline, an amino acid that can increase nitric oxide levels in the body. Nitric oxide helps your blood vessels to grow, which lowers blood pressure. Some vitamins and minerals are also good for your heart. These include vitamins A, B6, C, magnesium, and potassium.

May Inflammation of Depression and Oxidative Depression

Inflammation is an important driver of many chronic diseases. Watermelon can help reduce inflammation and oxidative damage, as it is rich in anti-inflammatory antioxidants lycopene, and vitamin C. In a 2015 study, laboratory mice were given watermelon powder to supplement unhealthy foods. Compared with the control group, they increased lower levels of active C-active protein and lower oxidative stress.

In a previous study, people were given lycopene-rich tomato juice with vitamin C supplementation. All in all, their inflammatory symptoms go down and the antioxidants go up. Watermelon contains both lycopene and vitamin C. As an antioxidant, lycopene can also benefit brain health. For example, it may help to slow down the onset and development of Alzheimer’s disease.

May It Help Prevent Macular Conversions

Lycopene is found in several parts of the eye where it helps protect against oxidative damage and inflammation. It can also prevent age-related macular degeneration (AMD). This is a common eye problem that can cause blindness in older adults. Lycopene’s role as an antioxidant and anti-inflammatory compound can help prevent AMD from growing and worsening. For more information on how to keep your eyes healthy, consider reading the 9 Most Important Vitamins for Eye Health.

Diuretic Properties

Some people use diarrhea medications to help their bodies get rid of excess water and salt. This can be helpful for people with kidney problems, high blood pressure, and other conditions. A 2014 mouse study concluded that watermelon extraction action could be similar to that of furosemide, a well-known diuretic. This can make it a natural option for people with excessive fluid. Never stop taking a doctor’s diuretic without talking to your healthcare provider.

May It Help to Reduce Muscle Pain

Citrulline, a watermelon amino acid, can reduce muscle tension. It is also available as an add-on. Interestingly, watermelon juice seems to increase the absorption of citrulline. One small study provided athletes with clear watermelon juice, watermelon juice mixed with citrulline, or a citrulline drink. Both of these watermelon drinks led to muscle loss and faster heart rate recovery, compared to citrulline alone. Investigators also conducted a tube-test study, investigating the absorption of citrulline. Their findings suggest that citrulline absorption is most effective when consumed as part of watermelon juice.

Suitable for Skin and Hair

Two vitamins of watermelon – A and C – are important for the health of the skin and hair. Vitamin C helps your body make collagen, a protein that keeps your skin soft and your hair strong. Vitamin A is important for healthy skin because it helps to build and repair skin cells. Without adequate vitamin A, your skin may look dry and wrinkled. Both lycopene and beta-carotene can also help protect your skin from sunburn.

It Can Improve Digestion

Watermelon is high in water and low in fiber – both essential for healthy digestion. Fiber can supply most of your stool, while water helps keep your digestive tract running smoothly. Eating fruits and vegetables rich in water and fiber, including watermelon, can go a long way toward promoting normal bowel movements.

152g Watermelon Nutrition

  • Calories: 46
  • Fat: 0.2g
  • Sodium: 1.5mg
  • Carbohydrates: 11.5g
  • Fiber: 0.6g
  • Sugars: 9.4g
  • Protein: 0.9g
  • Vitamin C: 12.3mg
  • Vitamin A: 42.6mcg
  • Lycopene: 6890mcg


The carbohydrates in watermelon are mostly sugars, with only a little fiber. Half of the sugar is fructose, one-quarter is glucose, and less than one-quarter is sucrose, with other sugars making up minor fractions. If you are counting carbohydrates, it’s best to measure watermelon carefully.

1 cup diced watermelon (152g): 0.6 grams fiber, 9.4 grams sugars, 11.5 grams total carbohydrates, 10.9 grams net carbohydrates
1 medium-sized wedge of watermelon (286g): 1.1 grams fiber, 17.7 grams sugars, 21.6 grams total carbohydrates, 21 grams net carbohydrates

Watermelon has a glycemic index (GI) of 76.2 Which means it could give you a faster rise in blood sugar than foods with a lower GI. However, when considering glycemic load (which takes into account how much you eat per serving), a half cup of chopped watermelon is 4, which is considered low.


You will get almost no fat in watermelon, making it similar to other melons such as cantaloupe or honeydew. The fat that is present is mainly polyunsaturated (0.076 grams), with smaller amounts of monounsaturated (0.056 grams) and saturated (0.024 grams) fatty acids. For dietary tracking purposes, you can consider watermelon a non-fat food. The seeds (yes, they are edible) are a source of omega-3 fatty acids.


Watermelon has only a little protein, with just under 1 gram per cup. Interestingly, some companies produce watermelon seed protein by sprouting and shelling the seeds. You won’t be able to get that level of protein from fresh seeds, however, because the shell of the seed prevents digesting the protein inside.

Vitamins and Minerals

A fully ripe red watermelon contains higher levels of nutrients than a less ripe watermelon. A single serving of watermelon is a good source of vitamin C and vitamin A, providing a significant percentage of your daily requirement for each. Vitamin C aids in wound healing and may have anti-aging and immune-boosting properties, whereas vitamin A is important for eye health. A one-cup serving of watermelon also provides about 7% of your daily needs of copper and pantothenic acid, 5% of biotin, and 4% of vitamins B1 and B6.


One cup of diced or balled watermelon contains around 46 calories. If you prefer to eat it wedged instead, a wedge that is around one-sixteenth of the melon (286 grams) contains almost double that amount or approximately 86 calories.

Watermelon Side Effects

May Cause Diarrhoea and Other Digestive Problems

Watermelon is an excellent source of water and an equally great source of dietary fiber. However, consuming in large quantities may give rise to digestive problems like diarrhea, bloating, flatulence, gas, et al. The fruit contains sorbitol which is a sugar compound, which is known to encourage loose stools and gas issues. Another common cause of such issues is the lycopene content, which is a pigmented antioxidant that gives the watermelon its bright color.

​May up Glucose Levels

If you are a diabetic, chances are loading up on, too, much watermelon may increase blood sugar levels. It may be a healthy fruit, but it has a high glycaemic index. Always ensure to consult a doctor before you consume it on a daily basis.

May Increase the Risk of Developing Liver Inflammation

People who drink alcohol regularly should avoid having large quantities of watermelon as the high level of lycopene may react with alcohol, further causing liver inflammation. Excessive oxidative stress on the liver can be harmful.

May Cause Over-Hydration or Water Intoxication

Water intoxication or over-hydration is a condition when your body has excess water in it, which leads to a loss of sodium content. Consuming a large quantity of watermelon may increase the level of water in our bodies. If the excess water is not excreted, it can lead to an increase in the volume of the blood, further causing swelling in the legs, exhaustion, weak kidneys, et al. It may also lead to loss of sodium levels in the body.

May Cause Cardiovascular Problems

Watermelon is known to be a great source of potassium which is a vital nutrient playing numerous roles in keeping the body healthy. It helps maintain electrolyte function, keeps our heart healthy, and makes our bones and muscles stronger. However, too much potassium can lead to cardiovascular problems like irregular heartbeat, weak pulse rate, et al.


What does watermelon do sexually?

Watermelon may be a natural Viagra, says a researcher. That's because the popular summer fruit is richer than experts believed in an amino acid called citrulline, which relaxes and dilates blood vessels much like Viagra and other drugs meant to treat erectile dysfunction (ED).

Is it good to eat watermelon everyday?

If eaten in reasonable amounts, watermelons should produce no serious side effects. If you eat an abundance of the fruit daily, however, you may experience problems from having too much lycopene or potassium.

What does watermelon do to a woman's body?

Two vitamins in watermelon — A and C — are important for skin and hair health. Vitamin C helps your body make collagen, a protein that keeps your skin supple and your hair strong. Vitamin A is also important for healthy skin since it helps create and repair skin cells.

What is best time to eat watermelon?

No doubt watermelon is one of the healthiest fruits you can have. However, to stay in shape and gain maximum benefits, one should try and have the red fruit in the daytime. In fact, it can be one of the best things you can have for breakfast. Avoid drinking water for at least 30-45 minutes after having the fruit.


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