How Watermelon is Good For Your Health

Nutrient Content


Excellent Source of (Daily Recommended): 

  • Vitamin C – 21%

Good Source of (Daily Recommended): 

  • Vitamin A – 18%

Also a Source of:

  • Vitamin B6 – 3%
  • Thiamin – 3%


A Source of:

  • Potassium – 5%
  • Magnesium – 4%
  • Copper – 3%
  • Manganese – 3%


Good Source of (Daily Recommended):

  • Fiber (Soluble/Insoluble) – 2%

Also a Source of:

  • Antioxidants – Beta-carotene and lycopene

*All nutritional information found at (1)

How Watermelons Prevent Chronic Disease

Watermelon can prevent several chronic diseases that plague America today. Most notably, watermelon helps to prevent cancer, diabetes, and heart disease.

How Watermelon Prevents Cancer

Watermelon is a great resource to incorporate into your diet to prevent various cancers.

  • Antioxidants: Watermelon is very rich in antioxidants, specifically vitamin C. Antioxidants work to neutralize dangerous free radicals that can damage DNA and cause cancer. (2)
  • Lycopene: Watermelon is also rich in lycopene, another cancer fighting antioxidant. (3)

    • Lycopene has been found to lower insulin-like growth factor (IGF), which plays a role in cancer proliferation. Lycopene helps prevent high IGF levels; ultimately, this leads to a lower risk of cancers. (4

    • Lycopene helps prevent esophagus, larynx, pharynx, and oral cavity tumor development. (5)

How Watermelon Prevents Cardiovascular Diseases

Fruit consumption is an effective strategy for preventing cardiovascular diseases and major cardiac events, like heart attack and stroke. (6)

  • Blood Pressure: Watermelon supplies an amino acid, called citrulline, which helps increase nitric oxide levels in your body. Nitric oxide is especially crucial for dilating and expanding blood vessels. Both processes help reduce abnormally high blood pressure. Although it is not a significant source of potassium, watermelon provides 5% of your daily recommended intake. Sufficient consumption of potassium helps to reduce blood pressure. (7)
  • Cholesterol: Our diets typically include foods that lead to an increase in bad LDL cholesterol. High LDL cholesterol is a biomarker of poor heart health. Watermelon provides lycopene, which may help lower levels of this bad cholesterol and protect good HDL cholesterol. In one study, lycopene was even found to minimize the stiffness of the arterial walls. (8)

Watermelon Promotes a Number of Health Benefits

Watermelon not only helps to prevent diseases, but supports and promotes the function of several important systems in our bodies.

How Watermelon Promotes Brain Health

Antioxidants in watermelon, especially lycopene, have been linked to delayed onset and progression of Alzheimer’s disease. Still, further research has to be done to confirm these findings. (9)

How Watermelon Promotes Eye Health

Lycopene has been found to help prevent oxidative damage and inflammation of the eye. Therefore, it helps prevent age-related macular degeneration (AMD), which often causes blindness in older adults. (10)

How Watermelon Promotes Skin Health

Vitamins A and C help improve skin health. Vitamin C helps your body make collagen, which is a protein that keeps your skin strong. (11) Vitamin A helps create and repair skin cells. In addition, lycopene and beta-carotene help protect against sunburns. (12)

How Watermelon Promotes Hair Health

Collagen, which is in part created by vitamin C, is also important for keeping your hair healthy and strong. (11)

How Watermelon Promotes Digestion

Since watermelon has some fiber and contains a lot of water, it can help maintain a healthy digestive tract and promote normal bowel movements. (12)

Concerns With Watermelon

Watermelon has a high sugar content. Consume in moderation and account for the extra natural sugars in your daily meal plan.