Watermelon is a sweet and refreshing low calorie summer snack. It provides hydration and also essential nutrients, including vitamins, minerals, and antioxidants.
Along with cantaloupe, honeydew, and cucumber, watermelons are a member of the Cucurbitaceae family.
There are five common types of watermelon: seeded, seedless, mini, yellow, and orange.
In this article, learn more about the possible health benefits and nutritional content of watermelon, some tips for serving it, and who should limit it.Watermelon is around 90% water, which makes it useful for staying hydrated in the summer. It can also satisfy a sweet tooth with its natural sugars.
Watermelon also contains antioxidants. These substances can help removeTrusted Source molecules known as free radicals, or reactive species, from the body. The body produces free radicals during natural processes, such as metabolism. They can also develop through smoking, air pollution, stress, and other environmental pressures.
If too many free radicals stay in the body, oxidative stress can occur. This can result in cell damage and may lead to a range of diseases, such as cancer and heart disease.
The body can remove some free radicals naturally, but dietary antioxidants support this process.
Below are some of the ways antioxidants and other nutrients in watermelon may help protect a person’s health.Asthma prevention
Some expertsTrusted Source believe that free radicals contribute to the development of asthma. The presence of certain antioxidants in the lungs, including vitamin C, may reduce the risk of having asthma.
Studies have not confirmed that taking vitamin C supplements can help prevent asthma, but a diet that is rich in vitamin C may offer some protection.
A cup of watermelonTrusted Source balls weighing around 154 grams (g) provides 12.5 milligrams (mg) of vitamin C, or between 14% and 16%Trusted Source of a person’s daily needs.
What types of exercise can people do if they have asthma? Find out here.
Blood pressure
In a 2012 study, researchers found that watermelon extract reduced blood pressure in and around the ankles of middle-aged people with obesity and early hypertension. The authors suggested that L-citrulline and L-arginine — two of the antioxidants in watermelon — may improve the function of the arteries.
Lycopene — another antioxidant in watermelon — may help protect against heart disease. A 2017 reviewTrusted Source suggested that it might do this by reducing inflammation linked with high-density lipoprotein (HDL) or “good” cholesterol.
Phytosterols are plant compounds that may help manage low-density lipoprotein (LDL) or “bad” cholesterol. Some guidelinesTrusted Source recommend consuming 2 grams (g) of phytosterols each day. 154 g of watermelon balls provides a small amount, at 3.08 mg.
Reducing LDL cholesterol may help prevent high blood pressure and cardiovascular disease (CVD), but the precise impact of phytosterols on CVD remains unclear.
Which foods can help lower blood pressure? Find out here.
Cancer
The National Cancer InstituteTrusted Source (NCI) note that free radicals can play a role in the development of some types of cancer. The oxidative stress they cause can result in DNA cell damage.
Dietary antioxidants in watermelon, such as vitamin C, may help prevent cancer by combatting free radicals.
Some studiesTrusted Source have also linked lycopene intake with a lower risk of prostate cancer.
Click here to learn more about the links between cancer and diet.
Digestion and regularity
Watermelon has high water content and also provides some fiber. These nutrients help promote a healthy gut by preventing constipation and promoting regularity of bowel movements.
Skin
Watermelon contains vitamin C, which the body needsTrusted Source to produce collagen. Collagen is essential for cell structure and immune function. Vitamin C also promotes wound healing.
StudiesTrusted Source suggest that vitamin C may help promote healthy skin, including reducing the risk of age-related damage.
Discover some tips on other skin-friendly foods.
Metabolic syndrome
In 2019, researchers published findingsTrusted Source indicating that watermelon may improve features of metabolic syndrome, including obesity and cardiovascular measures. In the study, 33 people with overweight or obesity consumed either 2 cups of watermelon or low-fat cookies each day for 4 weeks.
The people who ate watermelon reported feeling less hungry and more satisfied for longer than those who ate the cookies.
In addition, after 4 weeks, those who ate watermelon had:
higher levels of antioxidants in their blood
lower body weight and body mass index (BMI)
lower systolic blood pressure
improved waist-to-hip ratio
Those who ate the cookies had higher levels of oxidative stress than the watermelon group. Their blood pressure and body fat also increased.
The results suggest that watermelon may be a good choice of snack for people with obesity and metabolic syndrome.
