benefits of watermelon

In summer, it becomes a little difficult to soothe thirst, keep the body hydrated, increase immunity, protect your eyes from the strong sun, protect yourself from heatstroke as well as take care of hair and skin. Apart from this, vomiting, diarrhea, and digestive problems are also common in summer. To avoid all this, using different ways may make us lazy. But have you ever thought, with all these plethoras of problems, there is a single solution, that is Watermelon?
Yes, you thought it right – you can reduce these problems with the benefits of watermelon.

Watermelon is the most special summer fruit. As discussed earlier, there can be no better alternative to removing heat than watermelon. Actually, it is a mine of virtues and can overcome many of your problems in a pinch.

Studies tell us Watermelon cultivation was first practiced in China and in Egypt about 5000 years ago. But now watermelon is grown all over the world. Watermelon is large in size. It is dark red on the inside and greenish-yellow on the outside. Watermelon contains more than 90 percent of water. By the way, now watermelons are becoming readily available in the market every season. But the melon we enjoy in summer is not the answer.

Watermelon Nutrition Facts

One of the most essential nutrients is Lycopene in watermelon which is responsible for most of the watermelon benefits.

On the Research-based, we can say, the consumption of 100 g watermelon provides 30 kcal. it is low calories fruit with some nutrients, especially carotenoids, vitamin C, and flavonoids, fat, and cholesterol.

It contains 92% water and 7.55 % of carbohydrates out of which 6.2 % are sugars and 0.4 % dietary fiber.

It is a big source of ß-carotene and acts as an antioxidant and precursor of vitamins A & B1 and B6 vitamins.

Additionally, watermelon contains important mineral elements such as iron calcium, magnesium, phosphorus, and potassium.

How many calories are in a Watermelon?

The number of calories in watermelon can vary depending on the size and variety of the fruit. On average, a 100-gram serving of watermelon contains about 30 calories. A whole watermelon typically weighs between 5 and 30 pounds, which means that a single watermelon can contain anywhere from 250 to 1500 calories. It’s worth noting that watermelon is a low-calorie fruit, and it’s also an excellent source of hydration, fiber, and essential vitamins and minerals.

Health Benefits Of Watermelon

Watermelon is fresh fruit, it is loaded with vitamins-A, C, phosphorus, magnesium, and other nutrients. Anti-oxidant levels rise in fully ripe and juicy watermelons. Lycopene, an antioxidant that gives the red color to watermelons, promotes heart health. Not only the fruit of watermelon, its peel and seed are also hidden many qualities within which we can all benefit from the information. So let’s talk now and know the benefits of eating watermelon.

Keeps The Body Hydrated

In summer, there is a risk of dehydration due to a lack of water in the body. Consumption of watermelon is beneficial to avoid this because the presence of Electrolytes in watermelon with (Study)92 percent water is considered sufficient to overcome the lack of water in the body.

Aids Digestion

As research suggests, watermelon is rich in water, and water is considered to be the most important element in digesting food. It is also rich in fiber, helps prevent constipation and promotes regularity for a healthy digestive system.

Weight Loss

In today’s time, every second person is troubled by obesity, if you are also upset with your weight, then watermelon can prove to be helpful in getting rid of this problem. Watermelon contains very few calories, but after its consumption, there is no feeling of hunger for a long time. While eating watermelon on one side, where you get plenty of water during dieting, your stomach is also saturated due to the fiber in it, so that you will not feel weakness. Watermelon contains an element called citrulline which helps in reducing the fat from the body. Water loss must be included in the weight loss diet plan.

Prevents Asthma

High levels of vitamin C indicate a decrease in asthma symptoms. Watermelons are full of vitamin C, so their intake helps protect against the risk of asthma. Lycopene in melon also reduces the pathophysiological features of asthma.

Improve Heart Health

One of the best watermelon health benefits is that it has several heart-healthy components too. 

According to studies Eating watermelon or drinking its juice daily can prevent the accumulation of bad cholesterol, which can cause heart disease.

Lycopene is a powerful antioxidant that gives watermelon its red color. Researchers are finding increasing evidence that proper diet and nutrition are important factors in the prevention of lower cholesterol as well as blood pressure. This fruit also a good source of many other vitamins and minerals like A, B6, C, magnesium, and potassium. these all are good for heart health.

Prevent Cancer

A study suggests that the consumption of lycopene-rich fruits & vegetables has been implicated in certain cancers. Watermelon contains the most lycopene that can reduce the risk of cancer in particular.

Additionally, Research conducted on Lycopene may reduce the side effects of chemotherapy due to its antioxidant and anti-inflammatory properties. 

Heat Stroke

Watermelon is a powerhouse of water that relieves thirst. Therefore it works to protect the body from dehydration. Heatstroke does not affect the amount of fluid in the body.


Watermelon is a good source of Vitamin-A, so watermelon has many benefits for the eyes too. It is also known as best for retinol because it produces pigments in the retina of the eye(Study).

Good for Skin and Hair

Watermelon has many benefits for the skin as well as Hair. There is a lot of water in it, so it moisturizes the skin by removing its dryness. This fruit also has two important compounds, which are Vitamin A and C. These vitamins are best for skin and hair health.

Teeth Care

This fruit contains Vitamin A that helps to maintain healthy teeth. (Study). Apart from this, it also has a good amount of vitamin C and minerals such as potassium and dietary fiber. Vitamin C is considered very beneficial for teeth and gums.

Benefits Of Watermelon For Pregnant Women

Watermelon is a powerhouse of nutrients like folic acid, calcium, vitamin-A, and B12 & C, and iron. These are all needed during pregnancy. Vitamin A has a role in a healthy pregnancy and breastfeeding (Study).

During pregnancy, there is a risk of dehydration due to a lack of water in the body in summer. Consumption of watermelon is beneficial to avoid this.

Watermelon Seeds Benefits

Both black and white seeds of watermelon are quite useful. These two look different due to maturity only.

These seeds are rich in micronutrients like potassium, copper, selenium, and zinc, etc. We are generally not able to meet the deficiency of such nutrients through our diet. Apart from these it rich in protein and vitamin B.

Watermelon seeds have higher nutritional content than other foods. These are low in calories but high in protein and many vitamins. Apart from this, it also contains high amounts of essential fatty acids.

To get the benefits of this seed, eat a few watermelon seeds regularly. If you want to eat watermelon seeds directly, boil them, eat them by sprouting, or eat them in a salad. They are also available in the market. The hard top of the melon seeds found in the market is removed, so they look white.

Watermelon Juice Benefits

Eating watermelon is not only tasty but also beneficial for health, you can also get the benefits of watermelon in the form of watermelon juice.

Watermelon juice is considered the most consumed energy drink in the summer season. Watermelon juice not only fulfills the lack of water in the body but also provides an adequate amount of nutrients.

A watermelon Detox drink is very much liked by children and adults as a soft drink.

Watermelon juice helps prevent cancer, reduce inflammation, keep skin healthy, improve vision, liver protection, hydrated your body, boost immunity, and aid in weight loss.


Overall, watermelon is a refreshing and healthy fruit that can provide a range of health benefits when consumed as part of a balanced diet.


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The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional