10 Health Benefits of Watermelon

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Watermelons are a sweet, popular fruit of summer, usually consumed fresh in slices, diced in mixed fruit salads, or as juice. Watermelon juice can be blended with other fruit juices or made into wine. The seeds have a nutty flavor and can be dried and roasted, or ground into flour. Watermelon rinds may be eaten, but most people avoid eating them due to their unappealing flavor.

They are used for making pickles sometimes eaten as a vegetable, stir-fried or stewed. Watermelon fruit is 91% water, contains 6% sugars, and is low in fat. In a gram serving, watermelon fruit supplies 30 calories and low amount of essential nutrients. Watermelon is thought to have originated in Southern Africa, where it is found growing wild.

It is popular belief that watermelon is another fruit whose consumption is not beneficial for the body because it is perceived to just contain water and sugar only. This is not true because various studies have shown that watermelon contains an essential nutrient that is needed by our body. Nutritionists have long appreciated the health benefits watermelon provides. Watermelon not only boosts your health, but it has excellent levels of vitamins.

Health Benefits of Watermelon

1.Heart Health

According to a study published in the American Journal of Hypertension, it was found that watermelon extracts helped reduce hypertension and lower blood pressure in obese adults. Watermelon contains a good amount of potassium and magnesium that is very beneficial in reducing blood pressure.

 Potassium reduces blood pressure by improving the process of vasodilation (i.e relaxation of the blood vessels and arteries) which in turn promotes blood flow around the body and reducing stress on the heart. Other studies have also shown that lycopene and beta-carotene found in watermelon is known for its remarkable antioxidant and anti-aging properties which help your heart function properly and prevent age-related heart problems like stroke, atherosclerosis, blood clots and heart attack.

Potassium in watermelon cuts the risk of a heart attack, helps to reduce cholesterol and keep your heart safe from a variety of dangerous conditions.

2.Watermelon and Cancer

Watermelon like other fruits and vegetables are helpful in reducing the risk of having cancer through their antioxidant properties. According to the National Cancer Institute, dietary antioxidants which include; include beta-carotene, lycopene, and vitamins A, C, and E (alpha-tocopherol) found abundantly in watermelon has been linked to reducing the chances of developing prostate cancer, cell proliferation, colon cancer, lung cancer, breast cancer, and endometrial cancer. The anti-oxidant potential of vitamin C and the impact of lycopene found in watermelon have a great anti-cancer effect.


Water is an essential nutrient as it accounts for a large proportion of our body fluids. Water is essential to promote our body metabolism, it ensures our blood is flowing properly and all parts of our body are functioning properly. Adults are usually advised to drink not less than 2litres of water per day. Since our body needs water, fortunately, watermelon is made up of 92% water. Instead of just drinking a glass of water, you can as well consider taking watermelon a substitute.

4.Kidney Health

Watermelon contains abundant of calcium and potassium, which functions in eradicating toxins in the kidney. Calcium in watermelon also reduces the concentration of uric acid in the blood, thereby reducing the risk of kidney problem. Potassium and calcium in sufficient amount in the body which is provided by watermelon reduce the risk of kidney diseases. The high water content in watermelon induces frequent urination which once again is helpful in cleansing the kidney and the renal system generally. Studies as also shown that antioxidants present in watermelon also ensure good health of the kidneys, therefore, cutting the risk of renal failure.

5.Skin and Hair

Vitamin C and E are the most important natural antioxidants for anti-aging because their little molecular weights allow them to penetrate the skin and inducing the production of collagen, which is vital for keeping the skin smooth and healthy. Collagen production helps protect the skin from sun dermal. Watermelon is great for the kidney because it contains vitamin A, which keeps the hair moisturized. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair. Adequate intake of vitamin c is also needed for the building and maintenance of collagen, which provides structure to skin and air. Both Lycopene and Beta-carotene found abundantly in watermelon may also help protect your skin from sun burn.

6.Prevents Mascular Degeneration

Eating watermelon can help prevent macular degeneration, because the beta catroten, vitamin C, lutein and zeaxanthin present in the fruit helps protect your eyes from age related blindness and degeneration, and these ant-oxidants will protect your eyes from other age related ailments such as drying up of the eyes and optical nerves, as well as glucoma. Lycopenene and carotenoiin also are significant in preventing vacuolization of the epithelial cells, leading to better eye health and less risk of eye diseases, such as cataract and glucoma. Watermelon is perfect remedy fr preventing macular degeneration.

7.Watermelon and Erectile Dysfunction

L-arginine present in watermelon is important in curing erectile dysfunction, and stimulating the nature of the chemical that boosts libido. Arginine improves sexual functioning and more beneficial when compared to sex enhancer drugs.

8.Watermelon and Asthma Prevention

Vitamin C, found in many fruits and vegetable including our darling watermelon, helps to reduce the risk of developing asthma. Ascorbic acid helps protect hyper active airways of people with exercise-induced asthma.

9.Watermelon Improve Digestion

Watermelon contains lots of water which is important for healthy digestion of the food we eat. Watermelon also contains fiber which encourages bowel stimulation.

10.Lower Inflammation and Oxidative Stress

Watermelon may help lower inflammation and oxidative stress which is a marker of chronic diseases. Watermelon is rich in anti-inflammatory antioxidants, lycopene and vitamins.


Watermelon is a healthy fruit whose nutritional benefit cannot be overemphasized. It has high water content and also contains many other important nutrients including lycopene, antioxidants, and vitamins. These nutrients are good for our health. However, watermelon must be consumed moderately and cautiously, because excess consumption of this fruit can elevate blood glucose level above the normal range and also cause hyperkalaemia which is an excess of potassium in the blood stream. The benefits of consuming watermelon help to keep us feeling young, healthy and alive.

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