9 Health Benefits of Watermelon

Nothing can be more refreshing and energizing on a hot summer day than a cool, sweet, juicy and crunchy wedge of a watermelon. But besides being sweetly fresh, watermelon is also loaded with plenty of beneficial nutrients and antioxidants proven to have numerous positive effects on the human body and mind.

Given below are some of the most amazing and stunning health benefits of watermelon.

1. Nutritional Value of a Watermelon

slices of watermelon on wooden table

This delicious thirst quenching fruit is packed with health benefiting nutrients.

  • 1 cup (5.4 oz) of diced watermelon contains 46 calories, 92% water, 12 grams of carbohydrates, 1 gram of protein, and 2% of the daily value of fiber. It contains no fat and no cholesterol, and it has only 2 grams of sodium.
  • It is an excellent source of vitamins C, A and B. 1 cup, in fact, provides 21% of the daily value of vitamin C, and 18% of the daily value of vitamin A!
  • Watermelon is rich in potassium (4.8% DV per cup) and contains also other important minerals such as iron, calcium, magnesium, and phosphorous in traces.
  • It also contains enzymes, organic acids and natural sugars, but above all it is extremely rich in antioxidants.

2. Watermelon Antioxidants

watermelon 50

Watermelon is an excellent source of vitamin C and antioxidant flavonoids such as lycopene, beta-carotene, lutein, zeaxanthin and cryptoxanthin. These powerful antioxidants defend our body against free radicals, which are considered to be a major cause of aging and disease.

Watermelon contains the highest concentrations of lycopene among all fruits and vegetables (4532 mcg/100 g). This incredible antioxidant has an exceptional ability to fight free radicals that cause several types of cancer and is also very effective in preventing numerous heart diseases.

Lycopene helps also neutralize free radicals that can lead to inflammation, rheumatoid arthritis, osteoarthritis, asthma, strokes and heart attacks. It minimizes UV damage to skin cells, and protects skin against many harmful and toxic air pollutants.

3. Watermelon Hydrating Benefits

Watermelon is 92% water and is rich in electrolytes. It helps the body replace fluids and minerals lost through sweating, while reducing the risk of dehydration. It is an excellent fruit to quench summer thirst.

4. Detoxifying and Diuretic Effects

Watermelon smoothie on a wooden table

Watermelon is diuretic and it helps the body flush out harmful toxins. It purifies liver, stimulates kidney function and reduces uric acid levels in the blood.

5. Energy Boosting Properties

Watermelon is a rich source of vitamins B6 and B1, and minerals like magnesium and potassium, which are natural energy boosters.

6. Immunity Strengthening

beautiful young girl with bow tie hair in white summer dress wearing sunglasses bites juicy watermelon


An important health benefit of watermelon lies in its high content of vitamin C, lycopene, and other powerful antioxidants. All these compounds have an excellent ability to ward off illnesses, protect our bodies against free radical damage, and strengthen the immune system, while increasing our natural defenses.

7. Protection Against Macular Degeneration

Lycopene and vitamin A contained in watermelon are very important compounds for eye health. They help us maintain good eyesight, while providing protection against macular degeneration and other eye related problems.

8. High Blood Pressure and Heart Health

resh and Ripe Watermelon and Melon Balls with Mint

  • Potassium and magnesium found in watermelons, as well as the presence of an amino acid known as citrulline, can help lower high blood pressure and improve the overall cardiovascular function.
  • Lypocene, beta carotene, and vitamin C can help reduce cholesterol and prevent many cardiac problems.

9. Enhanced Sexual Function

Watermelon is the richest source of an amino acid known as citruline. Our bodies use citruline to create arginine, another amino acid that is necessary for the production of nitric oxide.

Nitric oxide is a chemical that helps relax blood vessels, improving in that way the sexual stamina and preventing erectile dysfunction. It is in fact an important component in the mechanism of erection.

Well, isn’t watermelon just amazing? It is succulent, juicy sweet and tasty, and provides an incredible number of fabulous health benefits. Why don’t you tell us about your own “watermelon experiences and tips.” You know what to do – just write in the comment section below!

About the author


Jessica is a translator who has lived for many years in Asia and South America. She now lives and works in Europe, while preparing her new journeys. She enjoys traveling, meeting new people, exploring different cultures and foods, and being in love.


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  • jessica you have done a good work.the explanations you gave about watermelon was fantastic.a lot of people out there may not know the impact of watermelon to human body.keep it up.

  • I A̶̲̥̅♏ having a chest problem…its as if my heart controls it self…and when I lay down my chest seems heavy and my heart pumps faster than normal…but due to these xplanation on watermelon I will give it a try for a while…

  • I’m really blessed by reading these benefits of watermelon. After taking watermelon for only two days, I discovered that my BP level became normal. Have a new strength, got sustained erection. Thanks to this publication.

  • Am very much happy in reading this. i do Like water melon since when am kid i know little benefit of it but now i add more.

  • I really appreciate on this issue of watemelon, I’ll not only use it for myself, I’ll also teach others about it, I’m actually carrying out a research work on it. Thanks.

  • Wow! U doctor are wonderfu i discover that anytime i eat watermelon i always sleep like a baby. In aspect of immunity watermelon is very, very good and doctor comfirlm my haemoglobin 18.3 and my pcv 53%.

  • Am very grateful 4ur teachings about the functions of watermelon,i hate taking it before but as from today henceforth,i must be taking it to reduce my bp and to also enhance my imune system,tanx a lot and more greece to ur elbow.

  • water melon is my best fruit. I was weighing 88 June last year. I took watermelon for 3weeks as food un interrupted. after the therapy I had lost ten kg
    I look so fresh and feel light when having sex. thanks to watermelon.

  • Excellent tips. Indeed, my experience has made it number one fruit in my family diet.

  • I m very happy about ur comment on watermelon. But to me sometimes watermelon cause a serious problem in my body, because it increases my sexual desire, likewise i m not marry.
    Pls what i shall do to minimize it?

  • Love watermelon I am feeling extremely energetic and happy stress free by upping my gruite and veggie intake ,I cannot believe how horrible I used to feel I brushed it off as aging,ddepression anxiety I am no longer figity, I no longer have any kneww aches and pains no more lower back pain andiI’m glowing!! Good enough reason for anyone to but out prepackaged junk!!!! Everything makes sense now !

  • I have red so many books that xplaind the function of watermelon but this is the best.Thank God i’ve found the solution of a paticular heajth problem am having.

  • I neva knw watermelon is this good to the body sister, it will even help me with the nature of my work. Thanks

  • Oh this is so incredible l never new that watermelon is a good fruit to human system’ oh nice l will like to take much of it.

  • Watermelon is very Good and have now see the work that he’s doing in our body