Close this search box.


Close this search box.
Close this search box.

Watermelon: Benefits For Health

Watermelon benefits for hydration.
Watermelon is excellent for hydration.

What is the easiest option to hydrate yourself on a hot afternoon? Of course, it is by having a glass or two of natural watermelon juice. As is evident from the name itself, watermelon is mostly water. Apart from relishing its juice, you can also eat it fresh.

 Every juicy bite contains a high level of vitamin A, thiamine, and vitamin C. It also has lycopene and many other antioxidants. It is almost free from fat and low in calories. Amino acids in watermelon act as building blocks of proteins and help your body to fight disease. The level of lycopene is very high, 15 to 20 milligrams in two cups of serving. It is a phytonutrient that acts as a potent antioxidant. Watermelon’s role in promoting heart health and preventing cancer can also be attributed to lycopene. Let the fruit ripen and become entirely red, to maximize lycopene intake.

Here are some evidence-based health benefits of watermelon:

 Watermelon benefits in hydration.

Anybody with juice or slices of watermelon on the hot, sunny beach would undoubtedly agree that they are the best to hydrate yourself. There is a reason for this fruit being called ‘watermelon.’ A watermelon contains about 92% water, along with many essential nutrients.  Its juice is a natural energy drink, which is so refreshing. Increased consumption of watermelon benefits quickly to prevent heat stroke. 

Besides, it acts as a natural diuretic and helps remove metabolic waste from your body.

Watermelon has anti-inflammatory properties.

Inflammation is your body’s standard response to various foreign agents. Its function is to keep us healthy. But sometimes, it gets prolonged, or it may get initiated against the body’s own molecules. In that case, it results in many diseases and can harm your body.  Chronic inflammation involves many diseases, including cancer, type 2 diabetes, and  Alzheimer’s disease.

The lycopene present in watermelon benefits in inflammation. Lycopene acts as an inhibitor in various stages of inflammatory processes. It is also a potent antioxidant and neutralizes reactive free radicals. Besides, the watermelon contains choline, preventing chronic inflammation from worsening. [1]

Watermelon reduces muscle soreness and enhances athletic performance.

An intense workout can result in muscle soreness and cramps. Research has found that intake of watermelon juice just before an intense exercise can reduce heart rate and muscle soreness. It is attributed to the presence of amino acids -citrulline and arginine in watermelon. These amino acids can help improve blood circulation to muscles and decrease fatigue. Citrulline can accelerate the removal of lactic acid from the body, relieving muscle soreness. Also, watermelon benefits your muscles by increasing their oxygen supply, which will help them recover faster.

Scientific evidence says that citrulline may also help improve athletic performance. In one study, participants were given citrulline supplements. They had a boosted performance in intense exercises such as cycling and sprinting. It is also found that only naturally occurring citrulline in watermelon has this effect. Artificially added citrulline to juice failed to have the same results. [2]

It can protect you from cancer.

The most common factor in cancer development is an alteration of DNA due to a chemical reaction with free radicals. Like other greens, watermelons may help reduce cancer risk due to the presence of potent antioxidants, particularly lycopene. Lycopene is a pigment that gives watermelon the characteristic red color. According to research studies, it is instrumental in inhibiting the growth of cancer cells in prostate cancer. [3]

Lycopene can also help cure human papillomavirus (HPV) infection. HPV infection over time may lead to uterine cancer. Research has found that it can also help reduce disease insurgence.

Watermelon benefits for healthy skin and hair.

The skin is the natural protective layer that keeps foreign bacteria and germs away. In the process, it has to bear the brunt of pollution, sun, and ultraviolet rays. The various free radicals also react with collagen, resulting in age-related skin changes. The antioxidants in watermelon can help neutralize various free radicals harming your skin. It also contains lycopene and beta-carotene. They can protect you from sunburn and skin conditions like psoriasis and vitiligo. [4] 

Vitamin A in the watermelon can protect your skin from the sun’s ultraviolet rays. Just a cup of fruit provides you with nearly one-fourth of your recommended daily requirement of vitamin A. Watermelon can boost your skin health and add glow to it. It will help keep your skin and hair nourished and promote the growth of new elastin and collagen cells. Watermelon also contains vitamin C, which also encourages healthy collagen growth. [5] 

Watermelon supports a healthy heart.

Research has found that watermelon extract can help reduce high blood pressure in obese people. One of the main causes of damage to heart damage is oxidative stress. Lycopene plays an active role in protecting heart cells from this damage. They may lower the risk of developing heart disease. Watermelon benefits are vital for older women. Postmenopausal women are at high risk of aortic stiffness.  In a research study, a group of postmenopausal women, known to have enhanced aortic stiffness, took watermelon extract for six weeks. It resulted in decreased blood pressure and arterial stiffness compared to the control group. The effect has been attributed to the presence of citrulline and arginine. Arginine can also help to improve blood flow and may reduce accumulated fat.  [6]

Scientific evidence says that a daily slice of watermelon can stop the build-up of bad cholesterol, thereby preventing heart disease. Regular and frequent consumption of watermelon is linked to lesser fat deposits inside the blood vessels. Citrulline also has beneficial effects on atherosclerosis.  [7]

Boosts your energy level

Watermelon is an excellent source of water-soluble vitamin B, which leads to energy production in your body. The fruit can help you stay active and fresh for most of your day. Watermelon is also the right provider of potassium, an electrolyte that prevents fatigue after a day’s work. So, watermelon is a good option next time you want to rejuvenate yourself.

Watermelon gives relief from kidney disorders.

Watermelon provides the right amount of potassium, which helps flush out the harmful toxic chemicals in the kidney. Besides, it can help to reduce the uric acid concentration in the blood. Lowered uric acid decreases the chances of developing renal stones and further kidney damage. The fruit, being high in water content, also induces urination. It is again helpful for clearing waste products from your body. The antioxidants present in watermelon protect kidney cells from oxidative damage. [8] 

Note: You must be careful when consuming watermelon if you have kidney disease. The high water and potassium content may harm you. 

It keeps your eyesight healthy.

Watermelons are a rich source of Carotenoids, Vitamin C, lutein, and zeaxanthin. All these substances can help to keep your eyes healthy and your vision intact. They can protect against macular degeneration and age-related blindness. [9]

 Having them regularly can prevent the drying up of eyes, degeneration of optic nerves, and glaucoma. Lycopene in the fruit protects your eyes from oxidative stress-related damage and inflammation. It may also help prevent age-related macular degeneration (AMD). AMD  is a common eye problem causing blindness in the elderly.

Q1. What is best time to eat watermelon?

The best time to eat watermelon is during the summer when it’s in season and readily available. Enjoying it as a refreshing snack in the morning or as a hydrating treat in the afternoon can be delightful. Its high water content helps with hydration, and the natural sugars gives a quick energy boost. While there’s no strict rule on the best time, some prefer it chilled on a hot day. Be mindful of individual preferences and digestive comfort, as watermelon can be enjoyed anytime that suits your taste and lifestyle.


Q2. Is it okay to eat watermelon at night?

In Ayurveda, it’s generally advised to avoid consuming watermelon at night. Ayurveda emphasizes the importance of considering the body’s digestive capacity, and watermelon’s high water content and cooling properties may disrupt digestion when eaten late. Ayurvedic principles often recommend consuming heavier and warmer foods earlier in the day when digestion is more robust. While individual responses may vary, following Ayurvedic guidelines and considering your digestive comfort is advisable. If you eat watermelon at night, doing so in moderation and observing how your body responds is key.


Turmeric is an antioxidant rich spice .

Turmeric: Amazing Health Benefits

Nutrition Heal wounds early. anti-inflammatory properties Osteoarthritis Pain Excellent Antioxidant Protects from Cancer Detox your liver Immunity booster diabetes Control

Send Us A Message

Scroll to Top