Watermelons have a very high water content, which makes them extremely refreshing, especially during summers. Check out health & nutrition benefits of watermelon.

Benefits Of Watermelon

Watermelon, a fruit native to Southern Africa, is today cultivated in almost all the countries which have a tropical or temperate climate. It has a very thick and hard rind, with a fleshy center. There are five different varieties of watermelons, including Yellow Watermelon, Orangeglo, Moon and Stars, Cream of Saskatchewan and Melitopolski, differing in their colors as well as sizes. Watermelons have a very high water content, which makes them extremely refreshing, especially during summers. At the same time, they are low in calories and have almost no fats, making them one of the healthiest fruits. Rich in potassium, regular intake of this delicious fruit prevents the risk of kidney stones and age-related bone loss. If you want to know more about the health and nutrition benefits of eating watermelons, browse further.



30 Kcal
7.6 g
0.6 g
Total Fat
0.15 g
0 mg
Dietary Fiber
0.4 g
3 µg
0.178 mg
Pantothenic acid
0.221 mg
0.045 mg
0.033 mg
Vitamin A
569 IU
Vitamin C
8.1 mg
Vitamin E
0.05 mg
1 mg
112 mg
7 mg
42 µg
0.24 mg
10 mg
0.038 mg
0.10 mg
303 µg
78 µg
8 µg
4532 µg

Health & Nutrition Benefits of Eating Watermelons
  • Watermelons, being rich in potassium, help keep salt from raising blood pressure and might diminish the risk of kidney stones also.
  • It is said that watermelons strengthen the immune system and help the body in fighting off infection.
  • Watermelon is a very concentrated source of the carotenoids, which have been credited with cancer-preventing properties.
  • Consumption of watermelons has been found to result in alleviation of some of the symptoms of osteoarthritis and rheumatoid arthritis.
  • Watermelon is rich in some of the most important antioxidants and helps the body in neutralizing free radicals and thus, diminishes the risk of colon cancer.
  • The antioxidants in watermelons help reduce the risk of heart attack in individuals.
  • Watermelon is very low in calories, making it the perfect snack for those who are trying to lose weight.
  • Watermelons have been associated with reducing the airway spasm that occurs in asthma.
  • The beta carotene present in water melon helps keeps your vision sharp, especially at night.
  • Watermelons have been linked with easing inflammation and preventing the occurrence of diabetes.
  • Watermelon seeds are rich in protein and nutrients such as magnesium, calcium, potassium, iron, phosphorous and so on.
  • Watermelons are a good source of Vitamin A, Vitamin C & Vitamin B6. Vitamin A is an antioxidant and helps in improving the eyesight; Vitamin C improves immunity system, heal wounds, prevents cell damage, and promotes healthy teeth and gums; Vitamin B6 helps in the functioning of the brain and converts protein to energy.
  • Regular intake of watermelon improves our energy levels; watermelon is also rich in Vitamin B, which supplies natural energy to our bodies. The fruit is an ideal snack after a light workout and keeps the body hydrated during the length of exercise routine.
  • The beautiful pink color of watermelon, due to beta-carotene, is a powerful ally against many types of cancer, particularly colon cancer. Lycopene, a carotenoid found in abundance in watermelon provides additional cancer fighting health benefits of watermelon.
  • Rich in water, watermelons helps in preventing dehydration. The fruit is low in calorie which makes it the most preferable choice of diet conscious people.
  • Watermelon is also effective in skin care as applying its juice reduces skin blemishes. This fruit is also used in various cosmetics like lipsticks and shower gels.
  • A strong remedy for constipation, watermelon helps in the cleansing of toxic wastes in the body.
  • Lycopene, which is a red pigment can be found in plenty in watermelon. This prevents prostate, breast, endometrial, lung and colon cancer.
  • Watermelon is diuretic and was a part of homeopathic treatment for kidney patients prior to the widespread popularity of dialysis.
Buying & Storing Tips
  • While buying watermelon, look for ones, which do not have dents or bruises and is even in colour.
  • Look for one, which is brightly colored and juicy if you are looking for already cut melons.
  • A ripe melon would sound hollow if thumped with the palm of your hand.
  • Under-ripe melons would ripe at a room temperature after a few days. You can accelerate the process keeping them in brown paper bag.
  • A watermelon can be refrigerated for a week or can be kept in cool and dry place. However, once it is cut, cover the pieces tightly and make sure you eat them in a day or two.
Cooking Tips
  • Watermelons form a yummy addition to appetizers and snacks.  
  • Watermelons are made into a refreshing summer drink.
  • Use the seedless variety of watermelons in salads and desserts.
  • Pickled watermelon rind is a delicious dish in many parts of the world.
  • Pureed watermelon, cantaloupe and kiwi along with plain yogurt form a relishing cold soup.
  • Roasted watermelon seeds are a popular snack in Asian countries. Grounding them into cereal to make bread is also popular.

Nutritional Value of Watermelon

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