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20 Science-backed Health Benefits of Watermelon


20 Science-backed Health Benefits of Watermelon!

The health benefits of watermelon include prevention of kidney disorders, cancer, macular degeneration, diabetes, high blood pressure, heart disease, heat stroke, and impotence. Furthermore, they promote healthy skin and hair care.

These Health Benefits of Watermelon are because of its unique vitamins, minerals, and organic compounds. These Fruits contain vitamin C, vitamin A, vitamin B6, fiber, protein, niacin, thiamin, calcium, magnesium, and large amounts of potassium. Furthermore, they contain a wide variety of carotenoids and phytonutrients, including lycopene!

Ripe watermelon contains Beta-carotene and lycopene in the highest quantities while the outer portion contains few nutrients, particularly the roughage and fiber. So don’t worry if you eat the rind by mistake. Watermelons are available all over the world throughout the year. Watermelons are enjoyed in summers. They give a cool feeling and refresh you from inside.

Nutritional Value of Watermelon

Per 100g serving of Watermelon contains:

Dietary fiber0.4g
Vitamin A28 μg
Beta carotene303 μg
Pantothenic acid0.221mg
Vitamin C8.1mg

20 Health Benefits of Watermelon

1. Prevents Kidney disorders

Watermelons contain plenty of potassium, which is helpful in cleaning out the toxic deposits in the kidney. Furthermore, it also helps to reduce the concentration of uric acid in the blood, reducing the chances of kidney damage. Being high in water content, it induces frequent urinating, which again adds to the cleaning of the kidneys.

2. Prevent heart stroke

Watermelon is very effective in reducing body temperature and blood pressure as well. People in tropical regions consume this fruit every day during the summer to protect themselves from heat stroke. The high amount of water in watermelon stimulates a release of excess liquid in the form of sweat, which cools body during hot summer days.

3. Controls High blood pressure

Potassium and magnesium present in watermelons are very beneficial as it helps to bring down high blood pressure. Potassium acts as a vasodilator, releasing the tension of blood vessels and arteries, stimulating increased blood flow thereby reducing stress on the cardiovascular system. Moreover, the carotenoids present in watermelons prevent hardening of artery walls and veins, thereby reduce blood pressure and the chances of strokes and heart attacks.

4. Prevents cancer

Watermelons contain the carotenoid called lycopene, a phytonutrient compound that is linked to cancer prevention. Studies show that lycopene reduces the risks of breast, prostate, colon, and lung cancer. Moreover, the antioxidant potential of vitamin C and presence of lycopene make watermelon a great anti-cancer fruit.

5. Helps in Diabetes

Watermelons can be a good supplement for diabetic patients. They are sweet in taste, but a thick wedge will give few calories only, as 90% of its total weight is composed of water and roughage. The vitamins and minerals such as potassium and magnesium promote the proper functioning of insulin in the body, lowering the blood sugar level. Watermelons contain arginine, a component which is very effective at enhancing the impact of insulin on blood sugar.

6. Keeps the Heart Healthy

Lycopene found in watermelon improves cardiac functions. Beta carotene, is a great antioxidant and possess anti-aging properties, keeps your heart young and also prevents cardiac problems. All in all the roughage in watermelon, vitamin-C, carotenoids and potassium, helps in reducing cholesterol, keeping your heart safe from dangerous conditions.

7. Prevents Macular degeneration

Vitamin-C, beta-carotene, lutein, and zeaxanthin, work effectively in protecting your eyes. They prevent eyes from age-related blindness and degeneration, and they also protect from drying up of eyes and optical nerves and glaucoma.

8. Cures Impotence

Arginine in watermelon is quite effective in curing erectile dysfunction. It has stimulating nature that can boost libido, and help you to revive your love life. So enjoy watermelon and your love life as well.

9. Strong bones

Lycopene helps in promoting bone health. Dietary lycopene helps in reducing oxidative stress, which prevents osteoporosis condition. Consuming lycopene-rich foods can make your bones stronger. Moreover, watermelon is also rich in potassium which retains calcium in your body, leading to stronger bones and joints.

10. Antiinflammatory

Watermelons contain flavonoids and carotenoids. The lycopene is effective in reducing inflammation. Watermelon provides anti-inflammatory support because they contain triterpenoids that block the activity of cyclooxygenase enzymes that cause inflammation.

11. Improves sleep

Watermelon can help you get good sleep as it contains carbohydrates that can increase the body’s output of serotonin. If serotonin levels are increased then, it makes your brain less sensitive to disruptive stimuli such as noise during sleep. Consumption of few slices of this fruit before dinner can help you get good sleep.

12. Helps in Weight Loss

The citrulline compound in watermelon can reduce the accumulation of fat in the fat cells. It blocks the activity of tissue non-specific alkaline phosphatase (TNAP), causing less fat creation by the cells and preventing accumulation of body fat. Want to Lose weight? Try the Adele diet!

13. Immune and heal wounds

Vitamin C improves the immune system by protecting it from the reactive oxygen radicals. It also facilitates quick healing of wounds as it is important for the formation of new connective tissue. Arginine, speeds up the delivery of white blood cells to injury sites, thus accelerating the growth of new skin tissue.

14. Keeps the body Hydrated

Watermelons are made up of 92 % water. With hardly any calories, they soothe your dry throats. Watermelons are the perfect substitute for water. A good portion of them consumed keeps you hydrated and provides energy.

15. Antiaging

Free radicals are responsible for causing signs of aging. Watermelon being a rich source of antioxidants like lycopene, Vitamin A, and vitamin C help reduce free radicals in the body. Watermelon can be applied to the skin or consumed too.

16. Hair growth

Citrulline in watermelon help increases arginine levels in the body. Arginine (amino acid) improves blood circulation in the scalp, thus promoting hair growth. Furthermore, the Viagra effects of watermelons keep the blood pumping to the scalp. This provides proteins and minerals that encourage hair growth.

17. Remove excess oil from Skin

Watermelon is a great source of vitamin A which is important to the health and vitality of our skin. It promotes the reduction of the size of skin pores and also minimizes the oil secreted by the sebaceous glands.

18. Hydrates skin

Dehydration makes our skin appear dry and dull. You can apply watermelon with honey on your dry skin to keep it moisturized and hydrated. You must also include it in your diet for a supple skin.

19. Digestion

Constipation is generally a problem with people. Drinking plenty of water helps you to overcome this. But the whole day you cannot have water. So an alternative to it is watermelons. They have plenty of water in them along with fiber which promotes regularity of digestive tract.

20. Alkaline effects

Fully-ripe watermelons on consumption have an alkaline effect on the body. The foods with the alkaline effect like fresh fruits and vegetables reduce the risk of developing disease and illness caused by the high acid diet that comprises meat, eggs, and dairy.

You can have watermelon juice or simple slices of watermelons with some salt. You can also add them to your salads. Try to eat them as it is without any added things. They are tasty all alone. 


  • Consuming more than 30 mg of lycopene daily can potentially cause nausea, diarrhea, and bloating
  • People with hyperkalemia, or those having too much potassium in their blood, should probably not consume more than about one cup of watermelon a day.
  • Watermelons are high in sugars. Consume in limited amounts as it can add up to calories then, creating problems.
  • Eat everything in limited amount to enjoy its benefits. Overeating causes health risks, so does watermelon. Consume 1-2 watermelon a day only.



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John Lincoln is Head of Editorial Staff at Remain Healthy. He is a Fitness Enthusiast, a Blogger by Passion and a Foodie. When not writing, he loves to Explore places and eat healthy food around the town.


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