Your favorite summer treat isn’t just a tasty treat in summer; watermelon is packed with health benefits!
It’s full of nutrients that can keep you healthy as you age, with some that you won’t find in many other fruits or veggies.
“When we’re looking to put healthy things in our diet, what a gift that we can have something like watermelon that is naturally sweet, delicious, filling and just chock-full of beneficial nutrients,” says Samantha Cassetty, a registered dietitian in New York.
Nutritionists say watermelon is low in calories and sugar but packed with vitamins, minerals, and antioxidants, making it perfect for a healthy diet.
Plus, it’s enjoyable to eat! Kris Sollid, a nutrition expert at the International Food Information Council, adds, “Eating watermelon makes me feel carefree, like a kid again at a summer picnic enjoying the outdoors with the people I care most about.”
Can you eat watermelon every day?
The Centers for Disease Control and Prevention reports that just 10% of Americans eat the recommended two cups of fruit daily.
Watermelon’s low calorie and sugar content allows for multiple daily servings without concern for long-term diet impacts.
However, Sollid suggests varying fruit types for optimal health as different fruits offer diverse nutrients essential for the body.
Grace Derocha, from the Academy of Nutrition and Dietetics, warns against overindulging in watermelon, advising smaller portions one cup at a time.
Watermelon is high in FODMAPs, which can cause digestive issues when eaten in large amounts, Northwestern Health Sciences University noted.
People managing diabetes should be cautious with their watermelon intake to avoid spikes in blood sugar levels.
Watermelon nutrition facts:
U.S. Department of Agriculture says 1 cup of watermelon (152 g) contains:
- Vitamin C: 12.3mg
- Potassium: 170mg
- Calcium: 10mg
- Vitamin A: 865 IU
- Cholesterol: 0mg
- Sodium: 1.52mg
- Carbohydrate: 11.5g
- Fiber: 0.6g
- Lycopene: 6,890 micrograms
- Calories: 45.6
- Fat: 0.2g
Watermelon health benefits
1. It helps lower blood pressure
Watermelon is rich in L-citrulline, an amino acid that supports healthy blood vessels.
Studies from 2021 reviewed its impact on heart health, finding that consuming watermelon in various forms can lower blood pressure.
L-citrulline is crucial for maintaining flexible blood vessels that support smooth blood flow, explains Cassetty.
Additionally, nutrients like lycopene in watermelon help manage high blood pressure. At the same time, potassium offsets the effects of sodium on blood pressure levels.
Research suggests that consuming foods high in lycopene reduces the risk of heart disease and stroke.
A 2012 American Journal of Hypertension study linked watermelon to heart health, indicating its extract may lower blood pressure long-term.
Grace Derocha, RDN, CDCES, national spokesperson for the Academy of Nutrition and Dietetics, notes that antioxidants like L-citrulline and L-arginine in watermelon could improve artery function.
2. It’s good for your skin
Watermelon is rich in lycopene, a red pigment found in tomatoes.
Lycopene helps protect skin from U.V. rays and offers internal and external health benefits, with sunscreen products even incorporating it.
Surprisingly, watermelon provides 40% more lycopene than raw tomatoes.
Diane McKay of Tufts University School of Medicine praises watermelon as an excellent source of lycopene, noting its ease of consumption compared to tomatoes, which require cooking to release most of their lycopene.
Watermelon provides more than just lycopene for sun protection; a two-cup serving also supplies a significant amount of vitamin C, helping to defend your skin from U.V. damage.
However, these plant nutrients alone aren’t sufficient—you should still use sunscreen. Watermelon is an internal defense, supporting collagen production that maintains skin firmness, reducing the risk of wrinkles and fine lines.
According to Cassetty, including it in a balanced diet may contribute to youthful-looking skin with fewer signs of aging.
Derocha also states that watermelon’s lycopene and vitamin C antioxidants help decrease inflammation and oxidative damage with continued consumption.
3. It aids your diet
Watermelon, known for its high water content of 92%, offers a two-cup serving with just 90 calories, yet it is rich in essential nutrients.
Studies indicate that incorporating watermelon into your diet may encourage healthier eating habits.
According to a 2022 study in Nutrients, regular watermelon consumption is associated with better diets, characterized by a lower intake of unhealthy fats and sugars and higher consumption of fiber, magnesium, potassium, vitamins A and C, and antioxidants such as lycopene and beta-carotene.
Another study observed that overweight or obese individuals who ate two cups of watermelon daily for four weeks tended to eat less overall than those who consumed a daily cookie with equivalent calories.
Despite similar calorie content, weight increased with cookies but decreased with watermelon.
Participants reported feeling fuller for longer after eating watermelon, likely due to its fiber and high water content, which slow sugar absorption and increase stomach volume, reducing appetite, as explained by McKay.
4. It’s good for your eyes
Watermelon, similar to carrots, contains nutrients that may lower the risk of age-related eye problems:
- Lycopene: Studies indicate lycopene could reduce the risk of macular degeneration and protect against cataracts.
- Vitamin C: Getting vitamin C from a diet rich in fruits and vegetables, rather than supplements, is associated with a lower risk of cataracts.
- Lutein and zeaxanthin: Research shows watermelon consumption increases levels of these eye-protective compounds.
- Vitamin A: Watermelon provides vitamin A, which is important for vision health, similar to carrots.
While more research is needed, the Cleveland Clinic recommends watermelon for its potential benefits to eye health.
5. Don’t throw watermelon rind and seeds!
Watermelon, much like cucumber, is entirely edible beyond its red flesh. Eating the rind, which constitutes 40% of the fruit, reduces waste and offers notable health benefits.
The rind contains less sugar and more than ten times the fiber of the flesh. It’s also rich in citrulline, known to lower blood pressure, and has potential cancer-fighting properties in extract form.
“You don’t have to discard the rind,” suggests Cassetty. “Using all parts of the fruit reduces waste and brings unexpected health benefits.”
There are various ways to use the rind, such as pickling or adding it to soups, smoothies, and stir-fries, as recommended by Cassetty.
Ensure thoroughly washing the outer surface to prevent transferring bacteria that can cause foodborne illnesses.
Regarding watermelon seeds, black seeds are high in fiber, protein, and healthy fats.
Watermelon seeds, whether raw or dried, are packed with magnesium, which is crucial for energy production, nerve function, and DNA synthesis and is important for regulating blood pressure.
They also offer folate, which may lower cancer and depression risks.
Additionally, the seeds contain monounsaturated and polyunsaturated fatty acids, which are also good for heart health by decreasing the risk of strokes and heart attacks and reducing bad cholesterol levels in the blood.
However, most watermelons in the U.S. are now seedless.
If you find seeded watermelon, roast the seeds similar to pumpkin seeds for a nutritious snack, in trail mix, or on salads.
McKay advises chewing seeds thoroughly to release their nutrients properly. Swallowing them whole may pass them undigested.
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