13 Health Benefits Of Watermelon: History, Recipes And FAQs

By Priya Mewada +2 more

Everyone knows that watermelon can cool you down on a sunny day, but more than just keeping your body cool this healthy fruit can help you manage diabetes and fight those free radicals that can make your body prone to chronic illnesses. It can also help prevent you from the risks of developing heart disease, asthma attacks and also aids in weight loss. This healthy fruit contains 45 calories, vitamin C and vitamin A that can keep you healthy. The best part about watermelon is that it will keep you hydrated since this healthy fruit consists of 92% of water and this will help you curb your appetite and give you a feeling of fullness.

Interesting facts about watermelon:

Watermelon contains a high content of water which practically means that you are eating a good sum of food with a fewer intake of calories. Moreover, here are some important facts about what you need to know.

Watermelon benefits
  • There are about 1200 different varieties of watermelons worldwide.
  • Watermelons are grown in a box-shaped in Japan for the past 40 years.
  • This is the most consumed fruit in the United States.
  • It contains only 40 calories per cup.
  • There are some varieties of watermelons that require 130 hot days in order to ripen.
  • It reduces inflammation in your body.
  • It does not contain bad cholesterol which makes this healthy fruit a good weight loss agent.
  • In ancient Egypt, watermelons were placed under the burial tomb as a sign of nourishment for the tomb.
  • This healthy fruit was cultivated in Europe in the 13th Century and in China during the 10th century.

Health benefits of watermelon:

Watermelon seeds have amazing health benefits too. These are loaded with nutrients like magnesium, folate, and fatty acids. They are rich in fibres, have low sugar content, and also contain citrulline.

Dr. Siddharth Gupta, MD

August 3rd of every year is considered watermelon day and is one of the best fruits that you can take on your picnics or backyard parties. Other than being sweet and juicy, this healthy fruit is said to be loaded with health benefits that can do good to your health. Here are some health benefits of consuming watermelon.

Nutritional Benefits Of Watermelon

Lycopene is found abundantly in watermelon. It has antioxidant and anti-inflammatory potential. Some studies indicate it might also be helpful to improve mental processes and thinking.

Dr. Rajeev Singh, BAMS

Watermelon is a hydrating, micronutrient-rich fruit with a host of vitamins while being low calorie. One cup or about 150 g of watermelon can contain at least 0.6 g of fibre, along with 11.5 g carbohydrates of which about 9 g are sugars. Although it is not a great source of protein, the benefits of watermelon still contribute to a protein-rich diet with about 1 gram of protein in each 1-cup serving. Vitamin content is where the health benefits of watermelon really shine through, with 5% and 14% of the daily requirement of Vitamin A and C respectively. It also contains 4% each of the recommended Potassium and Magnesium intake.  

1. Keeps you hydrated:

The consumption of watermelons increases the levels of arginine, citrulline, and ornithine in your body. these substances are required for the normal functioning of heart and immune systems.

Dr. Smita barode, BAMS

This healthy fruit consists of 92% water and this means that you are consuming fewer calories and with a lot of food. This fruit has the capability to curb your dehydration and this means that you need to add this to your weight loss diet. Staying hydrated most often can prevent you from mouth dryness and is good for cardiovascular health. Staying hydrated will keep your body cool during high summers. It will cleanse your body and keep your skin healthy. So, all you need to do is just consume one cup of watermelon every day and you will be good to go.

2. Helps in blood sugar management:

This juicy fruit helps your kidneys convert L-citrulline (amino acid) into L-arginine (amino acid). In fact, these two amino acids have a tendency to protect you from diabetes. Medically speaking, the L-arginine supplement that watermelon has is crucial for regulating glucose metabolism and insulin by the body.

3. Aids in weight loss:

The correct way to choose a ripe watermelon is to look for a pale yellow or cream-coloured spot. This is where the melon rests on the ground and it is light green or white in colour initially. This bald spot changes its colour after ripening of the fruit.

Dr. Anuja Bodhare, MD

In case you are wondering how to reduce weight naturally, then don’t miss out on adding this healthy fruit to your weight loss diet. Since this fruit consists of mostly water, it gives you a feeling of fullness and this will curb your appetite from snacking on your favourite food. So, if you are looking to get on the lighter side, then you need to make a point to add this juicy fruit to your weight loss diet.

4. Helps to prevent cardiovascular disease:

Lycopene is a substance that is found in the watermelon and this gives the fruit its reddish colour. Even tomatoes have this substance, but did you know that this substance is found more in watermelon than in tomato? Well, lycopene can reduce cholesterol and thereby reduce your risk of developing heart-related diseases. All you need to do is to consume one cup of watermelon daily and this will do the job.

5. Decreases severity of Asthma:

Watermelon has a good source of vitamin C which is responsible for reducing the effects of asthma and this could mean that you could be fighting some of the severe effects of asthma with just one cup of watermelon daily. Moreover, asthmatics with low levels of vitamin C tend to experience more asthmatic symptoms and thus watermelon is a great recommendation if you are battling with one such disease. In simple terms, watermelon has about 40% of vitamin C that is good for asthmatics.

6. Reduces dental problems:

Consuming one cup of watermelon every day can prevent you from a periodontal disease which is a condition that affects about 25% of the world’s population. This disease is characterised by tooth loss, infection and is also linked to other heart diseases. The major substance that reduces the adverse effects of periodontal disease is vitamin C. So all you need to do is just add some watermelon to your everyday diet and this will do you good.

7. Fights inflammation:

One of the most common forms of inflammatory diseases that most people currently face is inflammation which is the cause of many serious diseases. These diseases include heart disease, cancer, and fibromyalgia. Inflammation has loads of problems that most face today and fighting this disease is something that needs to be taken as a precaution. However, one simple way to fight this sort of inflammation is by simply adding watermelon into your everyday diet.

8. Good for nerve function:

Watermelon has a rich source of potassium that can regulate nerve function. In more simple terms, it facilitates electric impulses and messages. You need to keep in mind that less potassium in the human body can cause numbness and tingling. So if you are suffering from leg cramps in your leg, then this may be the cause of low potassium in your body. All you need to do is just sip a glass of watermelon juice.

9. Prevents heat strokes:

Heatstroke is a dangerous problem faced by many people in the US. However, this condition can be life-threatening such that is marked by fever, and the body’s temperature regulates extremely high temperatures. Watermelon contains electrolytes that can prevent heat strokes. All you need to do is just sip some watermelons juice and this will keep your body cool and help regulate body temperature.

10. Good for kidneys:

On average, a watermelon has 70% flesh and 30% rind. All parts of watermelon are edible.

Dr. Ashok Pal, BAMS

The human body is exposed to a sum load of toxins from food including the air we breathe. However, these toxins are flushed out by your kidneys and in order to keep your kidneys healthy and functioning well, you need to drink 1 glass of watermelon juice every day. The main nutrients in watermelons are calcium and potassium which help in fighting toxins and flushes them away from your body.

11. May help with eye health

Watermelons contain a plant compound called lycopene, which may be involved in preventing degeneration of the eye tissues. Lycopene is considered to be an antioxidant and an inflammation reducer. While there’s still more research needed to see how lycopene truly supports healthy eyes, for now, it looks promising that watermelon may indeed be good for the eyes.

12. Soothe sore muscles

Watermelon in fruit or juice form has been shown to improve athletic performance and reduce the soreness you feel after working out. It is thought to be related to the amino acid called citrulline. Citrulline may help your body boost nitric oxide production and lead to better blood circulation. Although more testing is required to confirm this health benefit, why not give it a try and make watermelon juice part of your workout recovery!

13. Potential digestion benefits

Watermelon has both water and fibre, these two nutrients are essential for a happy digestive system. A diet low in fibre can lead to constipation and other issues. Add watermelon and other fibre-rich foods to your diet to ease any indigestion or constipation woes.

History of watermelon:

Now that you know that this fruit is good for your health, there are some interesting facts during the period of this healthy fruits history. The first watermelons were said to have appeared in South Africa about 5000 years ago. During 2000 B.C. this fruit was cultivated and became an everyday food in ancient Egypt.

One of the earliest proofs that existed was in the form of hieroglyphs on the buildings that state that the ancient Egyptians cultivated watermelons. Even the Bible mentions this healthy fruit being consumed as a staple food that was consumed by the Israelites.

From Africa, this fruit made its way into Europe where it was successfully grown during the 7th century. Later it made its way to China during the 10th century and currently China is the largest producer of watermelons in the world. Currently, there are 1200 different varieties of watermelons all over the world that is grown in 96 different countries.

Healthy watermelon recipes:

Some people may not find it tasty to consume watermelon on a daily basis rather here are some healthy watermelon recipes that will help those the fruit in a better way. These recipes will leave your taste buds craving for more.

1. Watermelon Pizza:

Juicy watermelon topped with some coconut yoghurt and berries will add to your weight loss healthy diet.


Well, before preparing this healthy dish, here is what ingredients you will require first.

  •  ½ cup of coconut milk yoghurt
  •  ¼ teaspoons of vanilla extract
  • 2 large watermelons
  • â…” cup of sliced strawberries
  • 2 tablespoons of toasted unsweetened coconut flakes

How To Prepare Vegan Watermelon Pizza:

Now that you have all your ingredients ready, here is how you prepare this tasty, juicy and healthy watermelon pizza.

  • Firstly, you need to combine the yoghurt and vanilla in a small bowl.
  • Once this is done, you need to spread the yoghurt mixture over the watermelon round.
  • Then cut it into 8 slices.
  • Now you can top it up with some strawberries and blueberries and sprinkle some coconut gratings on it.

2. Watermelon Popsicle:

Did you ever know that you could make yourself a homemade watermelon popsicle? Well, it’s all simple to burn the heat this summer.


Here is a list of ingredients that you need to have to get yourself a watermelon popsicle.

  • 2 cups of strawberries
  • 2 cups of watermelon
  •  ¼ cup of lime juice
  • 2 tablespoons of light brown sugar
  • â…› teaspoons of salt

How To Prepare Watermelon Popsicle:

Follow the below-listed instructions to get yourself a refreshing and healthy bite of a watermelon popsicle.

  • Firstly, you need to press strawberries, watermelon, lime juice and salt in a blender and make a mix out of it.
  • Once this is done, you pour the mix into a freezer mould and insert sticks into it.
  • Freeze it for 6 hours. Your watermelon popsicle is ready to be consumed.


Summer would be the best time to sip a glass of cold watermelon juice or much some salad out of it. With its boost of health benefits coming your way, this fruit can be used as a great weight loss agent by simply adding it to your everyday diet. Apart from this fruit providing you with loads of benefits, it also comes with negatives if it is consumed in excess. Here are some frequently asked questions that will shed more light on some of the drawbacks of excessively consuming this fruit.

1. What happens if you consume too much watermelon?

If you consume too much watermelon every day, you may end up having too much potassium and lycopene in your body. However, it is advised that you consume no more than 30 milligrams of lycopene every day. In case it exceeds 30 mg, then you may face diarrhoea, indigestion, bloating and nausea. So all you need to do is to consume just one cup of watermelon every day and this will do you good.

2. Is watermelon good for your liver?

This healthy fruit helps the liver to process ammonia which is a waste that is processed from proteins in the body. It also removes the strain on your kidneys and produces electrolytes. Thus, make it a point to consume one cup of watermelon or one glass of watermelon juice every day and this will aid in liver health.

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

Well, the most commonly available variety of watermelon is the one with seeds in it. This one is said to be healthy in a way such that it contains low calories, iron, magnesium and folate which are essential for the body. Medically speaking, 1 cup of watermelon seeds is said to contain 10 grams of protein. Also, these seeds are safe to swallow, unlike the myth that a watermelon plant will grow down your stomach.

This healthy fruit is the best when it is grown during summer and it must be added to your everyday diet if you’re looking for weight loss. Simply just consume 1 cup of watermelon fruits or a glass of juice and this will do you good. From cutting down on the weight to healthy digestion and bowel movements, you need to add this to your daily diet and reap its benefits.

Disclaimer: The information included at this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.


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