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Watermelon: Health benefits, nutrition and risks


Watermelon is a nutritional food full of vitamins, minerals, and antioxidants. It also comprises of thiamin, niacin, vitamin B-6, zinc, magnesium, and many other nutrients. Despite the common knowledge that watermelon is simply water and sugar, it’s really a nutrient-dense food. It provides great levels of vitamins, minerals, and antioxidants and a small number of calories.

Watermelon is normally a beneficial medicinal food in the summer, mainly for those of us that live in very hot climates. Their fresh quality and sweet taste help to fight the heat and provide a guilt-free, low maintenance dessert as well as lower constipation.

Beside melon and honeydew melon, watermelons are a member of the botanical family Cucurbitaceae and also related to cucumber. There are five common types of watermelon: open-pollinated seeded, hybrid seeded, and seedless, yellow, and orange.  Carotenoid levels increased in watermelons stored at 21°C. Compared to fresh fruit

On the research carried by the Food and Agriculture Organisation of the United Nations. China is the top producer, with 79.2 million produced in 2018.

Watermelon: Nutritional facts

One cup of diced watermelon (152 grams) includes:

  • 43 calories
  • 0 grams of fat
  • 2 milligrams of sodium
  • 11 grams of carbohydrate (including 9 grams of sugar)
  • 1 gram of fiber

One cup of watermelon will produce the following percentage of daily vitamins:

  • 17 percent of vitamin A
  • 21 percent of vitamin C
  • 2 percent of iron
  • 1 percent of calcium

Watermelon also contains:

  • riboflavin
  • niacin
  • thiamine
  • vitamin B-6
  • folate
  • magnesium
  • phosphorus
  • potassium
  • zinc
  • copper
  • selenium
  • manganese
  • choline
  • betaine
  • lycopene

According to the National Watermelon Promotion Board, watermelon contains higher lycopene than any other fruit or vegetable.


Watermelon is a delicious and refreshing fruit that’s also good for your health.consuming fruits and vegetables of all varieties has long been linked with a reduced risk of many lifestyle-related health conditions. once cut, watermelons should be put in the refrigerator in order to best preserve their freshness, taste, and juiciness.

Other health benefits of the watermelon are boosting a healthy complexion and hair, improve energy, and overall lower weight.

Blood pressure

The study published by the American Journal of Hypertension discovered that watermelon extracts lots of supplementation improved the health of the circulatory system in obese middle-aged adults with stage 1 hypertension  or prehypertension

Diets high in lycopene found in watermelon may also help protect against heart disease.

Asthma prevention

The chances of developing asthma are lower in people who consume a high amount of certain nutrients. One of these nutrients is vitamin C, discovered in many fruits and vegetables, including watermelon


Watermelon is a great source of antioxidants, including vitamin C, watermelon can also help fight the formation of free radicals known to cause cancer. Lycopene intake has been linked with a reduced risk of prostate cancer in several studies carried out.


Made up of 92 percent water and full of necessary electrolytes, watermelon is a surpassing snack to have on hand during the hot summer to prevent dehydration and try adding it to your smoothie.

Digestion and regularity

Watermelon, Because of its water and fiber content, helps to prevent constipation and increase regularity for a healthy digestive tract.

Muscle soreness

Watermelon and its juice have shown to decreases muscle soreness and improve recovery time following exercise. The researchers believe this is possible due to the amino acid L-citrulline contained in watermelon.


Choline found in watermelon is a very versatile and significant nutrient; it helps our bodies in sleep, learning, muscle movement, and memory. Choline also assists to maintain the formation of cellular membranes, aids in the absorption of fat, help in the transmission of nerve impulses and decreases chronic inflammation.


Watermelon is good for the skin because it contains vitamin A, a nutrient needed for sebum production, which keeps hair moisturized. Vitamin A is also important for the growth of all bodily tissues, including skin and hair.

Sufficient intake of vitamin C is also required for the building and maintenance of collagen, which contributes structure to skin and hair. Additionally, it also provides overall hydration, which is necessary for healthy-looking skin and hair.


Moderate quantities of watermelon show no serious health risk. Excessive eating can possibly increase levels of certain vitamins in the body, which may cause complications.

Too much vitamin C, rich in watermelon, can cause symptoms such as gastrointestinal or diarrhea discomfort. Foods containing lycopene, such as watermelon, may contribute these symptoms too. These symptoms are normally seen when excessive intake is from supplements.

Potassium levels are another considerate, too much might lead to difficulties such as hyperkalemia which causes an irregular heart rhythm and can be dangerous. Again, complications are often due to excessive supplement intake. Finally, watermelon can be eaten safely with little risk.



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