Watermelon ( Citrullus lanatus) is a delicious fruit that grows on the flowering plant of the same name and belongs to the Cucurbitaceae family and relates with cucumber, squash, pumpkin, etc. It is loaded with essential nutrients like vitamins, minerals, antioxidants, lycopene, dietary fibers, etc. that provides numerous many benefits in terms of health and beauty. In this article, we will know about the major health and beauty benefits of watermelon.
Watermelons are unique because they are known both as fruits and vegetables. They are fruits because they grow from a seed, and at the same time, it is a vegetable as it is harvested from the field just like a vegetable.
Nutrition Chart Of Watermelon
Health Benefits Of Watermelon
(1) Reduces the Risk Of Kidney Disorders
Our kidneys may just look like two bean-shaped organs but when it comes to health then it plays an important role in keeping us healthy as removes toxins from our body, purifies the blood, maintains electrolyte balance and also regulates blood pressure ( source).
It is important for us to take good care of our kidneys and watermelon is very effective in doing the same.
Regular and moderate consumption of watermelon is very beneficial for keeping our kidneys healthy and for protecting them from various kidney disorders.
This benefit of watermelon is mainly due to the presence of potassium in it. Potassium is a vital nutrient that aids in the removal of toxic materials out of the kidneys.
In addition to this, it also helps in the reduction of uric acid concentration in blood and thus reduces the risk of formation of kidney stones and protects our kidneys.
Watermelon is also a good source of water and around 92 percent of watermelon’s weight is just water. This water also plays an important role in removing toxins out of the body and thus reduces the stress from the kidneys and keep them healthy.
(2) Provide Relief From Heat Stroke
Every season has its own pros and cons and the same is true with summer. Although summer provides us relief from bone-chilling brutal winter it brings “Heat stroke” with it which is not at all good for our health.
As per an article by weather.com, heatstroke killed an average of 658 people in the United States alone ( as per the data ranging from 1999 to 2009) and it can even be the cause of other problems like a headache, high blood pressure, dehydration, stomach problems like nausea and vomiting, etc.
Because of this dangerous face of heatstroke, it is important for us to protect us from heatstroke and this is where watermelon comes as a rescue.
In many countries of the world, watermelon is known as a summer fruit as it is very efficient in providing relief from the scorching heat and prevents heat stroke.
Around 92 percent of watermelon’s weight is just water and this high concentration of water makes watermelon a wonder fruit to be eaten in summer.
It is effective not only in reducing our body temperature but also keeps our blood pressure level under control and thus keeps us calm even in extreme summer.
Being a good source of water, it also stimulates the release of excess liquid in the form of sweat, which is the body’s unique way of keeping us cool.
(3) Controls High Blood Pressure
High blood pressure or hypertension is a major health problem that affects around one billion people of our planet, and this number is estimated to rise to 1.25 billion by the year 2025.
Hypertension is known as a silent killer as there are no warning signs and symptoms and what makes this disease even worse is that it can increase the risk of other health problems like diabetes, cardiovascular problems, etc. Prevention ( and regular monitoring ) is the best cure for high blood pressure . (source)
Consuming watermelon on a regular basis is very effective for keeping our blood pressure under control and for providing relief from high blood pressure or hypertension.
This benefit of watermelon is mainly due to the presence of essential nutrients like potassium and magnesium in it. These compounds are very effective for bringing our blood pressure level under control.
In addition to this, potassium is a natural vasodilator that relaxes our blood vessels and arteries and ensures that more blood flows through them. By doing so, it reduces the stress from our cardiovascular system and keeps it healthy.
Watermelon is also a good source of carotenoids that prevents hardening of arteries and veins and thus helps in reducing blood pressure and also minimize the risk of blood clots, heat stroke, heart attack and atherosclerosis ( deposition of plaque and fatty materials in the inner lining of arteries).
(4) Reduces The Risk Of Various Types Of Cancers
Cancer is a serious health problem that affects millions of people all around the world and every year millions of people lose their life while struggling with cancer. (source )
It is possible to cure a number of types of cancers if the person is diagnosed and treated at an early stage of cancer, and more importantly, it is possible to reduce the risk of development of several types of cancers by including certain fruits and veggies like in our diet.
Watermelon is very effective in reducing the risk of various types of cancers because of the presence of Lycopene in it.
Lycopene is a carotenoid phytonutrient that is known for reducing the risk of development of several types of cancers like breast cancer, colon cancer, lung cancer, and endometrial cancer.
In addition to this, Vitamin C present in watermelon also plays an important role in significantly reducing the risk of development of cancer cells in our body.
Vitamin C is an antioxidant that fights with the free radicals of our body, stabilizes them and prevents them from doing damage to our body cells and thus reduces the risk of cancer.
(5) Good For People Suffering From Diabetes
Diabetes is a major health problem that is taking the shape of an epidemic day by day.
It affects millions of people all over the world and as per March 2016 report of WHO, in 2012 around 1.2 million people lost their lives because of diabetes and around 2.2 million people died because of high blood glucose, and WHO also predicts that diabetes will be the 7th leading cause of death in 2030 (source).
Watermelon is a wonder fruit to diabetic patients who often complain about being half fed because of their supposedly low energy and low sugar diet.
Watermelon is sweet in taste but the amount of sugar present in 100 grams of watermelon is just 6 grams. This makes it a low sugar fruit and a diabetic patient can consume it in moderation without any worry.
In addition to this, consuming watermelon makes a person feel fuller for a long time and there is no need to worry about calories as more than 90 percent of watermelon’s weight is just water and consuming 100 grams of watermelon provides just 30 grams of calories.
The dietary fiber present in watermelon also plays an important role in regulating blood sugar level. Although the glycemic index of watermelon is high ( 72) but its glycemic load is low ( 3.6) which means you eating watermelon don’t put a sudden burden on our pancreas and one can eat them without having a big impact on blood glucose (source)
In addition to this, the presence of vital nutrients like potassium and magnesium also aids in the proper functioning of insulin in the body, and thus lowers our blood sugar level.
Another component, arginine present in watermelon enhances the insulin impact on our blood sugar and make watermelon a beneficial fruit for people suffering from diabetes.
Suggested Read:- 38 Major Health & Beauty Benefits of Wood Apple
(6) Keep Our Heart Healthy
Consuming watermelon is very beneficial for our heart health and helps in keeping our cardiovascular system healthy because of the abundance of an important carotenoid in it, which improves cardiac functions.
Watermelon is also a good source of antioxidants like vitamin C that fights with the free radicals of our body and prevents our cardiovascular system from oxidative damage and keeps our heart young by preventing age-related cardiac problems.
In addition to this, the dietary fibers present in watermelon helps in controlling cholesterol level of our body and thus reduces the risk of various cardiovascular problems like heart attack, stroke, etc.
Potassium present in watermelon helps in keeping our blood pressure under control and thus reduces the risk of development of hypertension which plays an important role in increasing the risk of cardiovascular problems like heart diseases, heart attack, stroke, irregular heartbeats, thickening of heart muscles, coronary artery diseases. Etc. (source)
(7) Prevents Macular Degeneration
Our eyes are our window to the world as they allow us to enjoy the beauty of this world and is an important sensory organ of our body. It is important for us to take good care of our eyes and protect it from eye diseases like macular degeneration etc.
Consuming watermelon is very effective for keeping our eyes healthy and for reducing the risk of eye problems like macular degeneration because of the essential compounds like beta carotene, Vitamin C, Lutein and Zeaxanthin in it.
These compounds protect our eyes age-related blindness and macular degeneration.
In addition to this, the presence of antioxidants like Vitamin C in watermelon protects our eyes from oxidative damage and reduces the risk of age-related eye ailments like drying up of eyes and optic nerves, development of glaucoma, etc.
(8) Cures Erectile Dysfunction
Consuming watermelon is good even for improving the sexual health of a person and for giving a new life to a person’s love life because of the presence of an essential nutrient arginine in it.
Arginine is effective for curing erectile dysfunction and also stimulates the nature of chemicals that boost sex drive in a person.
(9) Reduces Body Fat And Helps In Weight Loss
Regular and moderate consumption of watermelon is very effective for weight loss and for bidding goodbye to the body fat.
This is because of the fact that watermelon is very low in calories and consuming 100 grams of watermelon provides just 30 calories, they don’t contain any fat and cholesterol, and around 92 percent of watermelon’s weight is water.
All these combined together helps in the losing weight. Because of the presence of dietary fibers and water in watermelon, consuming them make us feel fuller for a longer time and decreases our urge to eat again and again, and thus helps in controlling overeating, which is a major reason for obesity.
In addition to this, watermelon also contains citrulline which is an important compound which gets metabolized into essential amino acid “arginine” which aids in reducing the rate at which fat is stored by our body and also improves the cardiovascular functioning of our body, as stated in the 2007 study published in the Journal of Nutrition.
(10) Keep Us Hydrated
Water plays an important role in our life as it is needed by our body for almost every cellular activity.
About 60 percent of our body is made up of water, our brain and heart are made up of 73 percent water and around 83 percent of our lungs is just water (source).
Lack of water can cause dehydration which is characterized by increased thirst, swelling of tongue, weakness,dizziness, confusion, fainting etc. (source) Dehydration is bad as it can be fatal for our system and give rise to health problems like fatigue, skin disorders, kidney problems, high blood pressure, digestive problems, etc (source).
It is, therefore, important for us to make sure that we are properly hydrated and consuming watermelon is very effective for keeping us hydrated.
Around 92 percent of watermelon’s weight is water which means consuming water can help in keeping us properly hydrated and also aids in maintaining electrolyte balance because of the presence of essential rehydration salts like calcium, magnesium, potassium, and sodium in it.
It not only keeps our body and skin hydrated but also reduces the risk of dehydration to a great extent.
As per a 2009 study at the University of Aberdeen Medical School, when it comes to hydration then, watermelon is even more effective than water as it not only provides water to our body and skin but also provides a combination of salts and minerals that maintain electrolyte balance.
Suggested Read-11 Major Side Effects of Eating Too Many Watermelons
(11) Provides Relief From Stress
Watermelon is a good source of vitamin C, which is an essential nutrient that plays an important role in the synthesis of certain mood calming neurotransmitters.
In addition to this, watermelon is also a good source of vitamin C which is an antioxidant that prevents our body cells ( including brain cells) from oxidative damage and thus improves our cognitive health and provide relief from depression.
(12) Boosts Energy Level
Although the number of calories present in watermelon is very low ( 30 calories per 100 grams ) but still it is very effective in boosting energy level.
Watermelon is very effective for boosting our energy level because of the presence of essential nutrients like vitamin B1, Vitamin B6, magnesium, potassium, etc. in it. Eating one cup of watermelon on a daily basis boost our energy level by 23 percent.
Vitamin B6 present in watermelon helps in the synthesis of dopamine and provides relief from stress and depression.
It is also a good source of magnesium that aids in the formation of adenosine triphosphate in our body, which provides energy for cellular functions and keeps us energetic throughout the day.
In addition to this, the presence of potassium, vitamin C and beta-carotene in watermelon also plays an important role in boosting our energy level.
This energy boosting benefit of watermelon makes them very effective for providing relief from tiredness, slugginess, etc.
(13) Improves Bone Health
Watermelon is very effective for improving our bone health and for making them stronger because of the presence of important compounds like Lycopene, potassium, and magnesium in it.
Potassium improves bone health by neutralizing the acids that eat away calcium from bones and make them weak and thus reduces the risk of development of osteoporosis.
Magnesium present in watermelon improves bone health by making them firm and strong.
In the same way, the presence of dietary lycopene in watermelon reduces oxidative stress from bones and thus make them strong and healthy.
(14) Provides Anti-Inflammatory Benefits
Consuming watermelon is very effective for reducing inflammation from our body and for reducing the risk of development of various inflammatory diseases like Asthma, Rheumatoid arthritis, etc. because of the presence of carotenoid lycopene in it.
Watermelon also contains triterpenoid cucurbitacin E which reduces inflammation by blocking the activity of cyclooxygenase enzymes ( which is known for increasing inflammation in our body)
. If you want to enjoy anti-inflammatory benefits of watermelon then it is better to eat ripe watermelon as they are higher in these phenolic compounds responsible for providing anti-inflammatory benefits to watermelon.
(15) Improves Nerve Health
Eating watermelon is very effective for improving our nerve health and for making our muscles stronger because of the presence of potassium in it.
Potassium is an important nutrient that makes watermelon a natural electrolyte and helps in regulating nerve actions in our body. It regulates the contraction of muscles and also controls nerves in our body.
Suggested Read:- 31 Amazing Benefits & Side Effects of Yellow Watermelon
(16) Gives Alkaline Forming Effect
If you enjoy eating a high acid diet like meat, eggs and dairy product and often complain about the diseases and illness caused by the high acid diet then it’s time for you to include watermelon in your diet.
Fully ripe watermelon forms an alkaline effect in our body and neutralize the effect of high acid diet and thus reduces the problem associated with it.
Some of the common problem caused by high acidic diet is Dyspepsia, acid reflux, stomach ulcers, burning sensation in the stomach, etc (source ).
(17) Boost Immune System
Watermelon is very effective for making our immune system stronger because of the presence of antioxidant like Vitamin C in it.
Vitamin C prevents our immune system from oxidative damage and also plays an important role in the quick healing of wounds.
It also plays an important role in the synthesis of collagen, which is an important amino acid found in our bones, skin, muscles, and tendons and provides support and structure to our body.
The immune system plays an important role in keeping us healthy as it prevents pathogens like bacteria, virus, etc. from entering our body and thus reduces the risk of development of diseases associated with them.
Not only this, but it also plays an important role in the healing process of our body, which means that by boosting the immune system of our body, watermelon prevents us from the risk of many other diseases.
(18) Provides Relief From Constipation
Consuming watermelon is very beneficial for our stomach and keeps our digestive system healthy because of the presence of a large amount of water and dietary fibers in it.
The presence of water and dietary fibers helps in regulating proper bowel movement and ensure that waste gets excreted out of the body smoothly and thus provides relief from constipation.
Beauty Benefits Of Watermelon
(1) Keep Our Skin Young And Healthy
Watermelon is very beneficial for our skin because of the number of vitamins, minerals and other compounds present in it. It is very effective for providing a youthful look to our skin and for keeping it healthy.
For this benefit, take one cup of watermelon pulp and apply it on your face and neck. This face pack will provide a cooling effect on your skin and will revitalize it. It is very effective in cleaning our skin pores by removing dirt and impurities out of them, and thus provides a new life to our dull skin and make it look young and refreshed.
Other than this, you can also freeze watermelon and mint leaves together to form ice cubes and then rub these ice cubes all over your face. These will not only provide a chilling effect on your skin but will remove dirt and impurities from your skin pores.
(2) Make Our Skin Soft And Glowing
Watermelon is very effective or making our skin soft, smooth and glowing.
To get glowing skin, all you have to do is to mix some watermelon juice and yogurt together to form a face pack.
Now apply this face pack on your face and neck, and then rinse off with cold water after at least ten minutes.
The magic of this face pack lies in the fact that watermelon is an excellent source of water which hydrates our skin and thus keeps it soft and smooth.
On the other hand, lactic acid and the enzymes present in yogurt acts as an exfoliator removes dead and dry skin cells and thus helps in regaining the lost glow of the skin.
Suggested Read:- 43 Amazing Health & Beauty Benefits of Amla (Indian Gooseberry)
(3) Provides Anti-Ageing Benefits
Watermelon is a good source of a number of antioxidants like Vitamin A and vitamin C that fights with the free radicals of our body, stabilizes them and thus prevents them from doing damage to our body cells.
By doing so, they also protect our skin cells from oxidative damage and minimizes signs of aging like fine lines, wrinkles, dark spots, age spots, etc. and thus reduce the risk of premature aging.
Although consuming watermelon is effective for getting relief from wrinkles and fine lines but for the better result, topical application is more useful.
For this, mash some avocados and mix them with watermelon juice. Now, apply this mask on your face and wash off with warm water after 20 minutes.
(4) Can Be Used As A Skin Exfoliator
Watermelon is a good source of malic acid and the presence of this acid makes it a wonderful skin exfoliator.
To get rid of the dead and dry skin cells, all you have to do is take some watermelon pulp and rub it on your face and wash off after 15 minutes.
This will help not only in removing dead skin but will also be effective for preventing us from the signs of aging and will make our skin young and radiant.
In addition to this, you can also grate some watermelon and add a pinch of gram flour to it, and then apply it on your face for 15 minutes, to get glowing skin.
(5) Heal Sunburn And Lightens Complexion
Watermelon is effective not only for preventing our skin from sun damage but can also reverse the sun damage caused by overexposure to harmful sun rays. It can be used for healing sunburn and is also effective for lightening up the skin complexion.
To get rid of the suntan, take a cotton cloth or cotton pad and soak it in watermelon juice.
Squeeze it gently ( make sure that it doesn’t drip) and then place it on your face for 15 minutes and then rinse it off with cold water.
This will help in providing relief from sunburn and will also lighten up the skin complexion.
Alternatively, you can also use an equal proportion of cucumber and watermelon pulp mask on your face to achieve the same result.
(6) Can Be Used As A Natural Skin Toner
Watermelon can be used as a natural skin toner because of its astringent properties.
Using watermelon for toning skin is easy as all you have to do is take a watermelon slice and massage it on your face.
To make it even more effective, you can add some honey to it.
(7) Keep Our Skin Hydrated
Watermelon is an excellent source of water and around 92 percent weight of this delicious fruit is just water.
Watermelon is very effective for keeping our body and skin hydrated. Skin hydration is important because it prevents our skin from being dull and dry, helps in controlling excessive skin oil, ensures proper removal of impurities out of our skin pores and thus prevents them from clogging.
Other than this, it also helps in keeping our skin soft, smooth and radiant. Keeping our skin hydrated also reduces the risk of development of fine lines, wrinkles and other signs of aging.
(8) Controls Excessive Oil
If you have oily skin then watermelon is a wonder fruit to you. The main reason skin oil is secreted by our skin is to ensure that our skin stays properly moisturized and hydrated.
Watermelon is a good source of water and helps in keeping our skin moisturized and hydrated. When our body and skin is properly hydrated then our brain get notified of the same and reduces the secretion of the oil.
In addition to this, vitamin A present in watermelon also plays an important role in controlling excessive oil secretion as it decreases the size of our skin pores and also minimizes the secretion of excess oil from the sebaceous glands.
Suggested Read:- 14 Amazing Health Benefits of Apples
(9) Treats Acne
Acne is a major skin problem that affects millions of people all over the world.
Although there are many factors responsible for causing acne mainly it is caused by the clogging of our skin pores by impurities like dirt, pollution, excessive skin oil, etc.
Acne can’t be prevented or cured (source) but there many natural remedies that can be used for the treatment of acne, and watermelon face pack is one such remedy.
For treating acne, take some watermelon juice and banana pulp, and mix them together to form a paste. Now, apply this paste on your face and neck, and then wash off with lukewarm water after 20 minutes.
This will help in the treatment of acne will also minimize the skin inflammation caused by acne.
The magic of this sun pack lies in the fact that banana is a good source of essential B vitamins like vitamin B2, B6, and B12, and thus helps in reducing inflammation of the skin and make it soft and supple.
On the other hand, watermelon helps in removing excess oil from our skin and keep it well hydrated.
(10) Natural Skin Cleanser
Watermelon can be used as a skin cleanser. For this, refrigerate some watermelon slices and rub it on our skin. It will help in removing dust and impurities out of the skin pores and will make your skin look soft and refreshed.
(11) Treats Wounds, Cracked Lips, and Skin Rashes
Watermelon is effective not only for keeping our skin young and healthy but also for the treatment of wounds, cracked lips, and skin rashes. Regular Applying watermelon slices on skin keep it free from blisters.
(12) Controls Dry Skin Problem
Watermelon is an excellent source of water and this makes it very beneficial for people with dry skin. The water present in watermelon keeps our skin properly hydrated and moisturized.
Consuming watermelon is good but other than this you also mix one tbsp of watermelon juice and one tbsp of honey together and apply it on your face, and then wash off with warm water after 20 minutes.
This will nourish your skin deeply and will help in controlling dry skin problem.
The information contained in the post is for general purpose only and shouldn’t be considered as medical advice or as an alternative to medical advice. Although I’ve tried my best to keep the information contained in this post as accurate and updated as possible, I make no guarantee of the accurateness of the same.
P.S- Consider sharing this post, if you find it useful and/or interesting.