Watermelon is a large, round, oval fruit with a green rind and juicy red or pink flesh. It has a sweet taste and may or may not have seeds, depending on the variety.
Thanks to its high water content and abundance of health-promoting nutrients, watermelon not only quenches thirst but can also support weight maintenance, eye health and muscle recovery.
1. Keeps you hydrated
Your body uses water to remove waste, lubricate your joints, and maintain temperature. If too much fluid is lost and not taken back in, dehydration can set in, causing symptoms such as fatigue, dizziness, dry mouth and confusion.
Watermelon is 91% water, making it a great food to help you stay hydrated.
2. Maintain Your Weight
With its high water content and low caloric density, watermelon can help promote satiety and support weight management.
A small study found that eating watermelon daily can promote more satiety than snacking on a low-fat cookie for up to 90 minutes after eating it. Participants also experienced weight loss, as well as improvements in the following risk factors for heart disease:
3. Supports Eye Health
Watermelon is a good source of vitamin C. Observational studies have found that higher vitamin C may reduce the risk of cataracts (when the lens of the eye is normally clear).
The vitamin A in watermelon is also essential for healthy eye development, especially in the health of the retina, light vision and color vision.
4. Boosts the Immune System
Vitamin C has long been recognized as critical to immune system function. Inadequate vitamin C intake can lead to weakened immunity and a higher risk of infections. The citrulline in watermelon has potential antioxidant and vasodilation (widening of blood vessels) roles in our bodies.
5. Muscle Soreness Relief
The citrulline in watermelon can boost nitric oxide production and reduce ammonia levels. Nitric oxide improves blood flow, increasing oxygen delivery to the muscles. This may help improve exercise performance and reduce muscle soreness after training. High ammonia levels can lead to muscle fatigue and an increase in lactate, leading to muscle soreness.
Although more research is needed, participants in one small study found improvements in heart rate recovery and muscle soreness 24 hours after consuming natural watermelon juice.
6. Skin Health Aids
Several nutrients in watermelon can support skin health. Vitamin C is essential for the production of collagen, a protein that keeps your joints healthy and your skin firm and firm. Lycopene may also help protect the skin from damage caused by ultraviolet (UV) radiation from the sun.
7. Improves Digestion
Due to Watermelon’s high water content and small amount of fiber, it may be beneficial for digestive health. Water is vital to digestion because it keeps food moving through the intestines and helps break food down so your body can absorb the nutrients it needs.
Fiber is an undigested carbohydrate that is important for preventing constipation and keeping you regular. It helps clear bacteria and other buildup in your digestive tract to improve gut health.
Watermelon Nutrition
A 1-cup serving of diced watermelon has the following nutritional profile in grams (g), milligrams (mg), micrograms (mcg), or percent Daily Value (% DV):
- Calories:46
- Protein: 0.9 g
- Fat: 0.2 g
- Carbohydrates: 11.5 g
- Fiber: 0.6 g
- Sugar: 9.4 g
- Vitamin C: 12.5 mg: 14% DV
- Vitamin A: 43 mcg: 5% DV
Watermelon is relatively high in vitamin C, which acts as an antioxidant and supports immune health, wound healing, and healthy growth and development.
Watermelon is a natural source of lycopene, known for its ability to reduce the risk of prostate cancer and heart disease. It is also a source of citrulline, which may help increase blood flow and may benefit exercise performance.
Side Effects of Eating Watermelon
If you have digestive problems, diabetes, or migraines, you may want to avoid or limit watermelon in your diet. Some side effects include:
- Digestive issues: Watermelon is considered a high FODMAP (fermented oligo-, di-, monosaccharides, and polyols) food because it contains large amounts of oligosaccharides (fructans), monosaccharides (fructose), and polyols. These sugars are not absorbed well by the small intestine if you have irritable bowel syndrome (IBS) or IBS-related symptoms, which can result in cramping, bloating, diarrhea, gas, or constipation.
- Diabetes: Watermelon has a low glycemic load of just 4, meaning it is unlikely to have a significant effect on blood sugar levels when consumed in moderation. However, people with diabetes should be mindful of their portion sizes and stick to a three-quarter cup to 1 cup serving.
- Migraines: The results may trigger migraine headache attacks in some people prone to migraines, although the exact cause is still unclear.
- Skin discoloration: Excessive daily consumption of watermelon may lead to a rare skin condition known as lycopenemiaa variant of carotenemia that can result in red or orange skin discoloration.
Can you be allergic to watermelon?
Although watermelon allergy is rare, it can occur in people with pollen allergies, especially those who are allergic to ragweed or grass pollen. The protein in watermelon is similar to those found in pollen and confuses your immune system, causing symptoms like itching. This is called oral allergy syndrome (OAS).
Are Watermelon Seeds or Rinds Good for You?
Watermelon seeds are relatively low in calories but high in nutrients. A 1-ounce (28 gram) serving of watermelon seed kernels includes many nutrients, such as protein, phosphorus, magnesium, iron, and zinc. Watermelon seeds are often roasted to create a crispy, nutrient-rich snack.
The often seen rind of the watermelon (green outer layer) is a good source of fiber and contains other essential nutrients such as potassium and antioxidants. You can eat watermelon rind raw or incorporate it into baked dishes and stir-fries. When raw, it tastes like cucumber.
Is it safe to go on a watermelon diet?
The watermelon diet is a low-calorie detox diet that claims to offer rapid weight loss. However, no clinical trials have confirmed a relationship between the watermelon diet and weight loss or other health benefits.
Although there is no upper limit to the amount of watermelon a person can eat daily, it is generally recommended to eat about 2 cups of the fruit daily. This 2-cup serving will meet the recommended daily fruit intake.
However, a balanced diet should include different types and colors of fruit, providing your body with a wide range of beneficial plant compounds.
Summary
Watermelon is a hydrating fruit that contains vitamins A and C, lycopene, and citrulline. It may promote exercise recovery, aid in weight management, improve digestion, and support eye health. However, further research is needed to confirm these benefits. Individuals with migraines or digestive problems such as IBS may want to be careful with their watermelon consumption as it may trigger symptoms.