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, like many fruits, prevents several chronic diseases that plague America today. Most notably, watermelon helps to prevent cancer, diabetes, and heart disease.

How Watermelon Prevents Cancer

In general, fruit is recommended to be consumed daily in order to help prevent 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 found in our cells that can damage our DNA and other components of our cells. Ultimately, this can lead to cancer. (2)
  • Lycopene: Watermelon also is rich in lycopene, which is especially common in fighting cancers. (3)

    • Lycopene has been found to lower insulin-like growth factor (IGF), which is a key developer in cell division during proliferation. So, lycopene helps prevent high IGF levels; ultimately, this leads to a lower risk for cancers. (4)

  • Cancer Prevention: Specifically, it has been found that the lycopene found in watermelon helps prevent esophagus, larynx, pharynx, and oral cavity tumor development. (5)

How Watermelon Prevents Cardiovascular Diseases

Fruit is an effective strategy to prevent cardiovascular diseases and major events like heart attack and stroke. (6)

  • Blood Pressure: Watermelon provides an amino acid called citrulline, which helps increase nitric oxide levels in your body. Nitric oxide is especially crucial for dilating or expanding your blood vessels; in turn, this helps alleviate and reduce your blood pressure. Although it is not a significant source of potassium, watermelon provides 5% of your daily recommended intake of potassium. 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. This can increase our chances of heart disease. Watermelon provides lycopene, which may help lower this bad cholesterol and prevent oxidative damage to the good, HDL cholesterol. In one study, lycopene was even found to minimize the stiffness of the artery walls. (8)

Watermelon Promotes a Number of Health Benefits

Watermelon not only help to prevent diseases but support and promote the function of several important systems in our bodies.

How Watermelon Promotes Brain Health

The antioxidants, specifically lycopene, has been linked to delaying the onset and progression of Alzheimer’s disease. Still, further research has to be done to confirm this finding. (9)

How Watermelon Promotes Eye Health

As mentioned numerous times above, watermelon is rich in lycopene. Lycopene has been found to help prevent oxidative damage and inflammation to the eye. So, it helps prevent age-related macular degeneration (AMD), which often causes blindness in older adults. (10)

How Watermelon Promotes Skin Health

Vitamin A and C helps improve your skin health. Specifically, 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. Also, lycopene and beta-carotene help protect sunburns. (12)

How Watermelon Promotes Hair Health

Collagen, found in vitamin C, is also important to keep your hair healthy and strong. (11)

How Watermelon Promotes Digestion

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

Concerns With Watermelon

  • Similar to many fruits, watermelon has its fair share of sugars. So, consume in moderation and account for the extra natural sugars in your daily meal plan.

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