Watermelon, a member of the gourd family (Cucurbitaceae), is a hydrating fruit often associated with summer but available year-round in the United States. It offers various health benefits, including helping to prevent dehydration, lowering blood pressure, potentially reducing muscle soreness, and possibly protecting against chronic conditions like heart disease and Alzheimer’s disease.

Raw watermelon contains beneficial antioxidants such as lycopene and L-citrulline, as well as key nutrients like potassium, vitamin C, vitamin A, magnesium, and fiber. Watermelon seeds also provide magnesium, iron, zinc, and healthy fats.

This fruit is both nutritious and versatile, and can be enjoyed on its own or added to both sweet and savory dishes. Here's a look at its many benefits and how to include it in your diet.

1. Keeps You Hydrated

As its name suggests, watermelon is packed with water—it’s made up of about 95% water by weight. Just one cup provides around five ounces of water, helping to keep the body hydrated. Staying hydrated supports several essential functions, including lubricating joints, regulating body temperature, moving waste out of the body, and protecting the spinal cord.

2. Helps Defend Against Certain Diseases

Watermelon is one of the richest sources of lycopene, a powerful antioxidant that helps fight oxidative stress caused by free radicals. Lycopene has been linked to a reduced risk of several chronic diseases, including age-related macular degeneration, Alzheimer’s disease, various types of cancer, heart disease, type 2 diabetes, and ulcerative colitis. To get the most lycopene, choose traditional pink-fleshed watermelon over yellow or orange varieties.

3. Helps Lower Blood Pressure and Improves Circulation

Watermelon contains L-citrulline, an amino acid found particularly in the white part of the rind. L-citrulline may support healthy blood pressure by helping blood vessels relax and improving circulation. It might also enhance athletic performance by increasing oxygen delivery to muscles during endurance activities.

4. May Help Protect Your Skin

Watermelon supports skin health thanks to its vitamins A and C. Additionally, the lycopene in watermelon may offer some protection against sun damage, although this is not an immediate effect.

5. Might Help Manage Weight

Replacing processed snacks with watermelon can support weight management. A study showed that people who ate fresh watermelon felt fuller longer than those who ate snacks with the same calorie content, such as low-fat cookies. Participants who consumed watermelon also experienced weight loss, lower blood pressure, and improved cholesterol levels.

6. Might Reduce Muscle Soreness

Research suggests that drinking watermelon juice enriched with L-citrulline before exercise may reduce muscle soreness afterward. While promising, more studies are needed to confirm these results.

7. Supports Digestion

Although watermelon isn’t high in fiber, the fiber it does contain can help promote digestive health. It also provides fluid and prebiotics, which help nourish beneficial gut bacteria. Prebiotics are linked to improved immune function, reduced inflammation, better mood, and enhanced absorption of minerals. They may also improve blood sugar control and protect against colon cancer.

Nutrition of Watermelon

A one-cup serving of diced watermelon provides approximately:

  • Calories: 45.6

  • Fat: 0.23g

  • Sodium: 1.5mg

  • Carbohydrates: 11.5g

  • Fiber: 0.6g

  • Sugars: 9.4g

  • Protein: 0.93g

Watermelon’s natural sweetness comes with immune-boosting vitamins A and C, along with potassium, magnesium, B vitamins, and antioxidants.

Risks of Watermelon

While watermelon is generally safe to eat, certain individuals should be cautious:

  • People with Diabetes: Due to its natural sugar content, those with diabetes should manage their intake carefully. Eating watermelon with sources of healthy fats or protein can help regulate blood sugar levels.

  • Gastrointestinal Concerns: Watermelon is high in FODMAPs—certain carbohydrates that may cause digestive issues like gas, bloating, or diarrhea in people with IBS or sensitive stomachs.

  • Oral Allergy Syndrome: Some people allergic to ragweed pollen may experience mild reactions such as tingling lips or an itchy mouth when eating watermelon. These symptoms are usually mild and short-lived.

Tips for Consuming Watermelon

To choose a ripe watermelon, look for a yellow or cream-colored spot (the “ground spot”) on the rind, and pick one that feels heavy for its size. Always wash the outside before slicing.

You can enjoy watermelon in many creative ways:

  • Add it to salads with vegetables or leafy greens and vinaigrette

  • Blend it with coconut milk and dark chocolate to make popsicles

  • Mix with other fruits and top with mint, ginger, or coconut

  • Combine with lemon juice and freeze for a slushy drink

  • Dip cubes in melted dark chocolate for a unique treat

  • Make watermelon salsa with cucumber, onion, jalapeño, lime, and herbs

  • Skewer with avocado and lime juice for a refreshing appetizer

A Quick Review

Watermelon is a tasty and nutritious fruit that supports hydration, heart health, digestion, and weight management. It may also reduce muscle soreness and protect the skin, while potentially helping prevent chronic diseases like diabetes and Alzheimer’s. Though generally safe to eat, those with specific health conditions should consult a healthcare provider before making it a regular part of their diet.