Watermelon: Health Benefits, Nutrition, and Risks

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When we think of the summer season, we only get reminded about two things, one is watermelon and the other is a long vacation. Indian summers are incomplete without watermelon.

Watermelon is a red juicy fruit, which is very good for our health. It is a seasonal fruit and is available during the summer season.

The botanical name of watermelon is Citrullus lanatus. The watermelon got its name as such since its flesh is juicy and contains about 90% of water.

Interesting facts about watermelon

You have enjoyed the fruit, there are some interesting facts about the fruits, which are listed below.

Watermelon is placed under the berry family, Cucurbitaceae. Cucumber, berries and other melons are categorised here.

Can you believe watermelon was not originally sweet? Yes, melons were not sweet. They were a hard green fruit with lots of seeds. Since it had 90% water content people started consuming it.

Watermelon ancestors are still unknown, though they are natives of South Africa.

During the 400 and 500 BC, watermelon spread from Africa to Mediterranean countries. This is because of the trade that happened between countries and watermelon was used as a  canteen during long voyages.

Paintings of watermelon and its seeds were found in King Tut’s tomb, an Egyptian King. People gifted watermelon for his happy afterlife. This helped scientists, to determine how long watermelon has been cultivated.

The watermelon initially was green in colour and the interior changed in colour gradually. The red gene signifies the sweetness of the melons. It was bred to become sweeter.

The rids and seeds are palatable. In China and Vietnam, the watermelon seeds are eaten during New year’s eve. The seeds have a nutty flavour. The rids are bitter, still, when pickled  they are delicious.

Watermelon Nutrition

Watermelon from its name suggests, that the fruit mainly consists of water. It has 91% of water and about 7.5% of carbohydrates and it is very low in calories.

Watermelon has fewer proteins or no proteins at all.

The nutrient content in 100 grams of raw watermelon is presented below.

Proteins0.6 grams
Carbohydrates7.6 grams
Sugar6.2 grams
Fibre0.4 grams
Fat0.2 grams


Watermelon is not only a delicious fruit, but it also offers a wide range of health benefits. Watermelon helps you to restore the water content in your body.

It helps to reduce oxidative stress and also relieves muscle soreness. It regulates skin health and makes your skin healthy from within.

Asthma prevention

Watermelon is red in colour due to the presence of a powerful antioxidant Lycopene. People think that tomatoes are rich in lycopene, but the truth is watermelon is the best source of lycopene than tomatoes.

The lycopene content in the watermelon helps to reduce asthma flare-ups. Watermelon also has a therapeutic effect, which is beneficial for asthma patients.

Watermelon is also rich in vitamin C, which helps to reduce the effects of asthma. With one cup of watermelon daily, it helps to fight the severe effects of asthma.

People who have low levels of vitamin C tend to have more asthma effects. Watermelon has 40% of vitamin C, which is effective against asthma. Consuming one cup per day will help to lower the asthma symptoms.

Blood pressure

Watermelon contains citrulline. Citrulline is an amino acid that helps to regulate blood flow and pressure. It manages high blood pressure.

Citrulline helps the body produce nitric acid. Nitric acid helps to increase the flexibility in the arteries and to relax the blood vessels.

Citrulline is converted to essential amino acids such as arginine, which is important for many organs such as kidneys, lungs and immune system.

A study conducted with adults revealed that people who consumed watermelon resulted in reduced blood pressure in the ankles and brachial arteries.


Watermelon has lycopene and cucurbitacin E, which are considered to have anti-cancer properties.

Research studies have proved that lycopene consumption reduced the risk of prostate and colorectal cancer.

Cucurbitacin E helps to inhibit tumour formation. The cancer cells are killed by a process of autophagy, which is promoted by cucurbitacin E.

Digestion and regularity

Watermelon is high in water content and has a small quantity of fibre. These two nutrients aid digestion.

The fibre content in the watermelon helps to regulate bowel movement. The water content aids in digestion.

Regular consumption of watermelon helps to promote good gut health and prevents constipation.


Watermelon is the best snack during the summer season. After a heavy workout, watermelon can be consumed to restore the electrolytes that are lost.

Children don’t drink water and should be forced to drink water. Watermelon is the best source to restore the water content in children.

After they come home playing, watermelon will be a suitable snack for them to perish. It is palatable and no child can say no to such a dish.

Smoothies can be made with watermelon to make children drink it. It can also be served cold as a popsicle.

Brain and nervous system

Watermelon has antioxidant choline, which helps in the functioning of the brain and nervous system.

The movement of muscles, memory, the structure of cell membranes, brain development and transmission of nerve impulses are carried out properly with the help of choline.

Watermelon is rich in potassium which helps to regulate the brain and muscle functions of the body. Potassium determines the muscle contraction and excitation nerves in our body.

Antioxidants in watermelon help to prevent cognitive decline. Watermelon is also rich in beta-carotene

Muscle soreness

Muscle soreness can be reduced with watermelon consumption. Watermelon juice is very common among athletes.

A study conducted with a group of athletes revealed that athletes who consumed 500 grams of watermelon before a workout experienced less muscle soreness than people who didn’t consume.


Watermelon is great for skin whether it is consumed or applied to your skin directly. Watermelon is enriched with vitamins that help to nourish your skin.

Watermelon has vitamins such as vitamin A, B and C that help to increase collagen production, helps to decrease pigmentation and makes your skin soft.

Metabolic syndrome

Metabolic syndrome is a cluster condition that increases the risk of heart diseases and diabetes. Watermelon consumption is known to reduce cardiovascular diseases, especially because of its bioactive constituents such as L-citrulline, lycopene and beta-carotene.

There is exactly no research to confirm that watermelon affects on the cluster conditions.

Diuretic properties

Watermelon is a fruit that has more than 90% of water content, potassium content and also diuretic properties.

The citrulline in watermelon helps to relax the blood vessels and makes it easy for the fluids to flow easily. The water retention in the body is reduced when watermelon is consumed.

An in vivo experiment was conducted on mice to study the effect of diuretics. The study included a test group, reference and control.

The control was fed with tap water, reference with furosemide and the test group was fed with homogenised pure watermelon. The results revealed that watermelon has a significant diuretic effect compared to other therapeutic agents.

Nutrients and beneficial plant compounds

Watermelon has nutrients such as vitamin C, potassium, vitamin B and A. Vitamin C contains antioxidant that is essential for immune function.

Potassium is important to control blood pressure and heart rate.

Secondary metabolites with nutraceutical properties are present in watermelon tissues such as rid, leaves and seeds.

The nutraceutical properties of watermelon are potential drug targets for diseases such as cancer, inflammation, diabetes, obesity, cardiovascular disorders and digestive disorders.

May improve heart health

Citrulline an amino acid, which is present abundantly present in watermelon helps to lower your blood pressure and protects your heart from various diseases.

The lycopene in watermelon helps to reduce cardiovascular diseases and lowers the risk of heart attack and stroke.

Inflammation and oxidative stress

Inflammation may lead to chronic diseases. Watermelon has antioxidants that help to reduce inflammation  and oxidative stress.

Watermelon powder was fed to rats and the results revealed that it reduced inflammation and oxidative stress.

A human study revealed that people with obesity and high inflammatory condition significantly reduced their inflammation and obesity with the consumption of watermelon.

Skin health

Watermelon has vitamin A and C, which is important for the skin. These vitamins help to keep your skin healthy.

Regular consumption of watermelon helps to reduce wrinkles and dry skin. Vitamin A is important for the skin, as it replaces the dead skin cells.

Good for kidneys

The lycopene in watermelon helps to break-down harmful free radicals. It also prevents the kidneys from injury.

Berries are good for your kidney and they nourish your health. They contain anti-oxidants and anti-inflammatory properties that scavenge free radicals.

Won’t Spike Your Blood Sugar

People with diabetes can enjoy watermelon without any guilt. Watermelon has a glycemic index (GI) of 80, but the glycemic load is only 5. The rate at which the glucose is released into your bloodstream.

It is always best to have it in moderation, not to miss out on the nutrient content in watermelon.  

Aids in Pregnancy

Eating watermelon during pregnancy will help relieve swelling and soothe heartburn.

How to Consume Watermelon & Serving tips

Watermelon can be relished in the way you think, you want to enjoy it. Cut a piece and eat straightaway till the rid. Still, it’s delicious.

Cut into pieces and eating with skewers is also delicious. Some people like the tangy taste, add a few drops of lemon juice and sprinkle some chat masala.

Watermelon can also be barbecued and consumed. It can also be served as a salad with some fruits of your delicacy. It can also be served as a juice and smoothie.

Watermelon blended with mint leaves gives an exotic taste to relish.  Watermelon goes well with any fruit. So you can choose your companion to enjoy!

Tips to choose the best watermelon

Watermelon is a creeper and when they rest on the ground they develop a yellow splotch. If the splotch is yellow, your watermelon is ripe.

Check for the hollow knock. If the watermelon gives a plunk sound then it is ripe.  A ripe watermelon will be heavy because of water density. The watermelon gives a sweet aroma when they are ripe.

Risks Of Watermelon

Though, watermelon offers a wide range of health benefits. Consuming too much can be harmful to health.

Watermelon Side Effects

When watermelon is consumed too much it might cause diarrhoea. The fruit contains sorbitol, a sugar compound, which may stimulate loose stools and induce gas formation.

Digestive issues

Watermelon is a rich source of dietary fibres. Consuming in large quantities may lead to digestive problems such as bloating and flatulence.

Raise your blood sugar levels

Watermelon is good for diabetes when consumed moderately. One slice of watermelon will be sufficient to get all the goodness of the fruit without spiking your blood sugar levels.

Lead to orange discolouration of the skin

The lycopene content in the watermelon is very harmful when consumed above the recommended quantity.

Lycopenemia is an orange discoloration of the skin caused by the overconsumption of watermelon. The condition is reversible by reducing or controlling the amount of lycopene consumption.


1. What happens if you consume too much watermelon?

If watermelon is consumed too much it might increase your blood glucose level.

2. Is watermelon good for your liver?

Yes, watermelon is good for your liver.

3. What are the health benefits of watermelon with seeds?

They are a rich source of magnesium, potassium and copper. These nutrients are important for bone health.

4. What is the benefit of watermelon?

Watermelon is packed with various benefits such as anti-cancer properties, improves cardiovascular health, reduces inflammation and also has excellent skin benefits.

5. Why watermelon is not good for you?

Consuming too much watermelon may increase the water content in your body. If the excess water is not excreted, it might cause swelling in the  legs and weak kidneys.

6. What does watermelon do to females?

Watermelon reduces dry skin, improves skin rejuvenation and keeps skin plum by producing collagen.

7. Can you lose weight eating watermelon?

Yes, watermelon has 90%of water, so it is easy to reduce weight by eating watermelon.

8.How much watermelon should I eat a day?

Dieticians and health experts suggest that an adult can consume 100-150 grams of watermelon daily.

9.Does watermelon have a lot of sugar?

 A medium wedge contains 17 grams of sugar.

10.What happens If you eat Watermelon seed?

Watermelon seeds are safe to eat and it is non-toxic. They won’t choke you to death or grow into a tree.

11.What are the benefits of eating watermelon on an empty stomach?

Watermelon when consumed on an empty stomach, makes you hydrated and keeps you full for a long.


The Information including but not limited to text, graphics, images and other material contained on this blog are intended for education and awareness only. No material on this blog is intended to be a substitute for professional medical help including diagnosis or treatment. It is always advisable to consult medical professional before relying on the content. Neither the Author nor Star Health and Allied Insurance Co. Ltd accepts any responsibility for any potential risk to any visitor/reader.

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