Watermelons are incredibly delicious fruits, loaded with nutrients, fiber, minerals, and vitamins.
This fruit, (botanical name Citrullus lanatus), grows on a vine on the ground and originates from hot countries in Africa. It also grows in Southern Europe, South America, the United States, and the Far East.
Their consumption helps weight loss, as they are high in fiber, low in sugar, and about 90% water. 100 g of watermelon has 30 calories, and according to the United States Department of Agriculture, a one-cup serving of diced watermelon has 45 calories, while a large serving of watermelon (280 g) contains only 84 calories.
Also, they have potent anti-inflammatory properties that improve heart health, lower blood pressure and help for diabetes.
However, the juicy red flesh is not the only healthy part in watermelons, as the seeds are edible, and high in iron, magnesium, and healthy fats.
According to The Journal of the Science of Food and Agriculture, these seeds are an important source of dietary protein. A 1-oz. serving of watermelon seeds contains nearly 8 grams of protein and is rich in the essential amino acid arginine.
Plus, the watermelon rind contains amino acids that improve male sexual health.
Watermelon juice is a great way to rehydrate after a strenuous workout. Edible watermelon seeds are a good source of fiber, minerals, and unsaturated fatty acids.
Having a high pH level, this fruit is alkaline. Researchers have found that watermelons, are rich in vitamin C, vitamin A, B-group vitamins, and an important antioxidant called lycopene.
Some people avoid watermelons when they want to lose weight. However, a cup of watermelon (152 g) contains 9.4 g of sugar, most of which is fructose. When compared to other fruits, it still ranks as one of the fruits with the lowest sugar content.
A wedge of watermelon (286 g) contains 21 g of carbs, but it has a low glycemic load.100 g of watermelon also contains 0.4 g of fiber, 0.61 g of protein, 1 mg of sodium, and 8.1 mg of vitamin C.
The consumption of watermelons during the summer strengthens the immune system, strengthens the bones, and improves the appearance of the skin.
Watermelon slices contain trace amounts of B-group vitamins together with minerals like potassium, magnesium, copper, calcium, and iron. Moreover, a wedge of watermelon contains 28.6 mg of magnesium (7% RDI) and 31.5 mg of potassium (9% RDI), so this fruit will also boost your cardiovascular and bone health.
A powerful phytochemical in watermelons, lycopene, is responsible for many of their health benefits. 100 grams of watermelon contains 4532 mcg lycopene which is 40% more lycopene than in tomatoes.
Lycopene has been found to lower the risk of chronic disease, boost skin health, prevent cancer, and to improve cardiac health. It is especially beneficial for men, as it boosts their sexual health.
Watermelon is also abundant in the amino acid citrulline, which helps to produce the essential amino acid L-arginine. According to researchers, citrulline is found in watermelon rind, along with vitamin C and other antioxidants.
Citrulline increases the amount of nitric oxide in the blood, which boosts blood flow and relaxes arteries.
Watermelons are known as a natural Viagra, and citrulline supplements are used to treat mild cases of erectile dysfunction in men.
The high levels of vitamin A, vitamin C, lycopene, and L-citrulline in watermelons strengthen the immune system and reduce the effects of oxidative stress.
Watermelons can improve health in various ways, and here are some scientifically-based reasons why you should consume them more often:
Watermelons are about 90% water, so their consumption will help you meet your daily hydration needs, especially during the summer.
However, these tasty fruits also contain electrolytes that are essential for proper metabolism, such as calcium, potassium, magnesium, and phosphate.
- Heart Health
The regular consumption of watermelons lowers the risk of cardiovascular diseases.
As reported by the journal Nutrition, L-citrulline in watermelon juice boosts arginine which is vital for healthy cardiovascular health and a strong immune system.
In one study, adults consumed 780 ml (26 fl. oz) or 1.5 l (52 fl. oz.) watermelon juice on a daily basis, and after 3 weeks, researchers found that their arginine levels were dramatically increased.
One clinical trial on 80 men discovered that the consumption of watermelon juice increases the levels of nitric oxide and improves muscle oxygenation during intense physical exercise. Nitric oxide is an important molecule in the body that lowers blood pressure and boosts blood flow.
Another study that involved postmenopausal women showed that watermelon supplements reduced arterial stiffness, which is often associated with a buildup of plaque in the arteries that can cause myocardial infarction (heart attack).
- High Blood Pressure
Watermelons are beneficial in the case of hypertension. This is mainly due to the presence of L-citrulline. Scientists have proven that the intake of supplements that contain L-citrulline can lower blood pressure and improve vascular function.
Other studies have also shown that watermelons lower blood pressure due to the high nutrient content.
- Digestion and regularity
Due to the high water and fiber content, watermelon helps to prevent constipation and promote regularity for a healthy digestive tract.
- Post Exercise Recovery
A large glass of watermelon juice before a workout will help you prevent muscle stiffness and will help your body recover quicker.
A study on the beneficial effects of red watermelon juice showed that its rich amino acid content helps post-exercise recovery. Athletes who drank natural watermelon juice before physical activity experienced less muscle soreness 24 hours after training.
Some scientific studies suggest that the regular consumption of watermelon puree prevents oxidative stress and improves exercise energy demands.
- Anti-Inflammatory Food
Watermelons are loaded with antioxidants, which fight inflammation in the body. Two of these include vitamin C and lycopene.
According to studies, foods high in lycopene and vitamin C help lower the risk of developing inflammatory chronic diseases.
- Skin and hair
Watermelons are excellent for the skin, and vitamin A, a nutrient required for sebum production, keeps hair moisturized. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair.
Moreover, the high vitamin C content is needed for the building and maintenance of collagen, which provides structure to skin and hair. Plus, since this fruit keeps the body hydrated, it contributes to healthy-looking skin and hair.
- Erectile Dysfunction
Watermelons are loaded with beneficial compounds that improve male sexual health. The amino acid L-citrulline can help treat erectile problems in men, and it has no side effects.
- Weight Loss
Watermelon contains no fat, and is low in calories, while high in fiber. Its high-water content creates a feeling of fullness and prevents food cravings.
Also, watermelons will keep you hydrated when trying to lose weight. According to the journal Frontiers in Nutrition, increasing fluid intake helps weight loss, as it boosts metabolism and accelerates the weight loss process.
- Age-Related Eye Problems
The consumption of watermelons and their juice has been found to support eye health in later life. The red color of watermelons id due to the carotenoids they contain, and they are potent antioxidants that protect visual function and prevent macular degeneration and age-related issues.
Some people can have an allergy to some of the compounds in these fruits. Many people who are allergic to ragweed also show signs of a watermelon allergy.
Symptoms of a watermelon allergy include itchy lips, swelling of the lips, tongue, or throat.
After consuming large amounts of watermelons, one can develop a condition known as watermelon diarrhea or watermelon poop, which causes loose stools, due to the high levels of lycopene.
For most people, watermelons are completely safe for consumption.
Since they are so versatile, you can easily incorporate them into your diet. When buying watermelons, choose the ones which are firm, heavy, and symmetrical, without soft spots or bruising.
To get a clue as to the texture of the fruit inside, tap the outside, and listen for a light and almost hollow sounding thud. This means the water and fruit contained is intact and has a stable structure.
Smoothies are a good way to consume watermelon. Since they are high in water, these smoothies are not too thick and can be ready to drink in seconds.
It would be best to avoid juicing since it can pack a lot of sugar in a smaller volume, whilst removing the fiber.
We here suggest several delicious watermelon smoothie recipes, that will help you increase the consumption of this amazing juicy fruit:
1. Watermelon Banana Smoothie Ingredients:
- 1 medium banana, peeled and sliced
- 2 cups frozen watermelon pieces, seedless, cut into 1-inch cubes
- 1 cup vanilla Greek yogurt or almond milk
- 2 teaspoons honey (optional)
Instructions:
To prepare the watermelon-banana smoothie, just mix the listed ingredients in the blender, and blend. Enjoy!
2. Strawberry Chia Watermelon Smoothie
Ingredients:
- 1 1/2 cups fresh watermelon (cubed // black seeds removed)
- 1 cup frozen strawberries
- 1 medium lime (juiced // 1 lemon yields ~30 ml)
- 1/2 medium ripe banana (peeled // chopped and frozen)
- 1/2 — 3/4 cup unsweetened plain almond milk
- 1 Tbsp chia seeds (optional)
Instructions:
Mix all the ingredients listed above in the blender. Add more almond milk to thin, or more strawberries and ice to thicken the mixture.
Add more banana for sweetness, watermelon to emphasize the watermelon taste or lime for acidity. You can top the smoothie with additional chia seeds.
3. Easy 2-Ingredient Watermelon Smoothie
Ingredients:
- 6 and 1/2 cups (2.2lb/1kg) Watermelon (cubed)
- 2 Limes (Juiced)
Instructions:
You should keep the watermelon chilled in the fridge. When you want to prepare the smoothie, chop it into cubes, and add them to the blender jug. Next, squeeze the limes, and add the lime juice to the blender jug as well.
Blend well and then use a kitchen sieve to strain it, to remove the rough seeds.
Serve immediately.
4. World’s Best Watermelon Smoothie
Ingredients:
- 2 cups frozen cubed watermelon
- 1 tablespoon of honey or other sweeteners to taste
- a few mint and/or basil leaves
- 1 cup water
Instructions:
In the blender, mix the watermelon and water until you get a homogeneous, smooth mixture. Then, add honey or any other sweetener you have chosen, and blend for about half a minute.
Decorate with a few mint or basil leaves.
Serve immediately!
5. Watermelon Strawberry Smoothie Ingredients:
- 1 cup frozen strawberries
- 2 cups frozen watermelon pieces, seedless, cut into 1-inch cubes
- 1 cup vanilla Greek yogurt or almond milk
- 2 teaspoons honey (optional)
Instructions:
Add the ingredients in the blender, and blend until smooth. Pour the smoothie into two medium size glasses, and enjoy it!
6. Watermelon Pineapple Smoothie Ingredients:
- ½ cup frozen pineapple chunks
- 2 cups watermelon pieces, seedless, cut into 1 inch cubes (fresh or frozen)
- ½ cup vanilla Greek yogurt
- ½ to 1 cup coconut water (as needed to thin out)
Instructions:
In the blender, mix the ingredients until smooth, and pour the smoothie in two medium-size glasses.
You can also consider the following:
Roasted seeds — Roast the watermelon seeds in the oven for 15-20 minutes to make a tasty snack that can be made in advance. Add a little salt to taste.
Salad — jazz up a boring salad by adding watermelon, fresh mozzarella, and mint to a bed of spinach leaves. Drizzle with balsamic dressing.
Enjoy and reap all the health benefits of watermelons!
