Watermelon ( Citrullus Lanatus) is a delicious fruit of the watermelon flowering plant and belongs to the Cucurbitaceae family. It relates closely to cucumber, squash, and pumpkin, etc. Watermelon provides several health and beauty benefits due to the abundance of essential nutrients like vitamins, minerals, antioxidants, phytonutrients, and dietary fibers, etc.
Health Benefits Of Watermelon
Some major health benefits of watermelon are as follows
(1) Good For Kidneys
Watermelons are good for our kidneys and help in maintaining our renal health.
Vitamin C, vitamin A, and other antioxidant compounds like flavonoids, etc in watermelon protect our kidneys from free radical damage and improve the efficiency of this vital organ.
Dietary fibers and vitamin C in watermelon remove toxins, pollutants, and other unwanted substances from our system.
By helping with detoxification, watermelon reduces the detoxification burden from the kidneys and allows them to focus on other functions they need to perform like regulating blood pressure, maintaining electrolyte balance, producing hormones, etc.
The abundance of water in watermelon also contributes to better renal health.
Watermelon is a natural diuretic that reduces the risk of urinary tract infections and kidney disorders.
(2) Provide Relief From Heat Stroke
The abundance of water ( around 92 percent) in watermelon makes it beneficial for providing relief from heatstroke.
Heatstroke is a common problem experienced during summer and may cause problems like headache, high blood pressure, dehydration, nausea, and vomiting, etc.
Watermelon provides nourishment to our body, maintains electrolyte balance, and keeps us calm.
(3) Regulates High Blood Pressure
Potassium in watermelon is a natural vasodilator that relaxes blood vessels, improves blood circulation, and provides relief from hypertension.
Hypertension or high blood pressure is a common health problem that affects millions around the world and is a prime cause of cardiovascular and other health problems.
If you take medication for regulating high blood pressure, eat watermelon only after consulting with your doctor to ensure there is no food-drug intolerance risk.
Also, too much potassium may drop blood pressure below the healthy range and cause dizziness, fainting, nausea, dehydration, lack of concentration, blurred vision, and, pale skin, etc.
(4) Protection Against Cancer(s)
Watermelons contain several antioxidants like vitamin C, vitamin A, and other antioxidant compounds like flavonoids, carotenoids, etc.
These compounds protect our cells and tissues from free radical damage and reduce the risk of several cancers like colon cancer, abdominal cancer, pancreatic cancer, lung cancer, and, intestinal cancer, etc.
Free radicals are the unstabilized ions that stabilize by stealing electrons from neighboring molecules, and doing so causes oxidative damage to them.
Lycopene in watermelon also contributes to anti-cancer benefits as it reduces the risk of several cancers like breast cancer, colon cancer, lung cancer, and endometrial cancer, etc.
(5) Watermelon And Blood Sugar
Although watermelon has a high glycemic index of 72, it helps in managing diabetes because of its low glycemic load of 3.6.
Eating watermelon doesn’t put a sudden burden on the pancreas, and one can eat watermelon without having too much impact on blood glucose levels.
Potassium and magnesium in watermelon improve insulin functions and lowers blood sugar levels.
Arginine in watermelon also helps in managing diabetes as it enhances insulin’s impact on blood sugar.
Dietary fibers in watermelon reduce the rate at which sugar is absorbed by the bloodstream, and helps in managing diabetes.
Despite this benefit, consume watermelon in moderation as the abundance of natural sugars may increase blood sugar levels when consumed in excess oil secretion. It may cause increased thirst, frequent urination, nausea and vomiting, shortness of breath, and dryness of mouth, etc.
If you take diabetic medication, have word with your doctor before adding watermelon to your routine and ensure there is no food-drug interference.
(6) Aids Cholesterol management
Watermelon helps in managing cholesterol levels as it contains dietary fibers that reduce LDL cholesterol and reduces the risk of atherosclerosis.
Atherosclerosis is a condition in which our arteries get hardened and narrowed by the accumulation of plaque and fat deposits in the arterial walls.
It is a leading cause of cardiovascular problems like heart attack, heart stroke, and coronary artery disease.
(7) Improves Our Cardiovascular Health
Watermelon improves our cardiovascular health because of its rich nutritious profile.
Vitamin C, vitamin A, and other antioxidant compounds in watermelon protect our cardiovascular system from free radical damage.
Potassium in watermelon relaxes our blood pressure, improves blood circulation, and provides relief from hypertension, a leading cause of cardiovascular problems.
Carotenoids and dietary fibers in watermelon reduce LDL cholesterol and minimize the risk of atherosclerosis, a condition that hardens and narrows our arteries and leads to poor cardiovascular health.
Other nutrients like zinc, iron, magnesium and B vitamins in watermelon also improve our cardiovascular health.
(8) Good For Eyes
Watermelons are good for the eyes and maintain our ocular health.
Vitamin C, vitamin A, and other relevant compounds like flavonoids, and carotenoids, etc in watermelon protect our eyes from free radical damage.
It reduces the risk of age-related macular degeneration, cataract, and glaucoma, etc.
Lycopene in watermelon is a carotenoid that protects our eyes from damage.
Watermelon has an abundance of vitamin A, an essential nutrient for the eyes as it improves vision prevents dryness of eyes, and reduces the risk of night-blindness.
(9) Promotes Sexual Health
Arginine present in the watermelon helps in curing erectile dysfunction and stimulates chemicals that boost sex drive.
Vitamin C, vitamin A, and other antioxidant compounds in watermelon protect the sperm cells and egg cells from oxidative damage.
Watermelon contains potassium that improves blood circulation and improves penile erections.
(10) Promotes Weight Loss
Watermelon promotes weight loss as it has a low calorific value of 30 calories per 100 grams.
Dietary fibers in watermelon keep our stomach fulfilled for longer, and decreases our urge to eat again and again.
This controls overeating, a prime cause of obesity.
Citrulline in watermelon gets metabolized to essential amino acids and helps with weight management.
Watermelon contains “arginine” that contributes to weight management by reducing the rate at which fat gets stored by our body.
An abundance of water ( around 92 percent) in watermelon also helps weight management as it reduces calorie overload, controls overeating, improves digestion, and poor absorption of nutrients.
(11) Keep Us Hydrated
Water plays an important role in keeping us healthy as our body needs it for various biochemical functions such as digestion, regulating temperature, flushing out toxins, improving skin complexion, and so on.
Around 70 percent of our body is made up of water, and some organs like the liver and kidneys are made up of about 80 percent water.
Lack of water in our body may cause dehydration, and other health problems like fatigue, skin disorders, kidney problems, high blood pressure, digestive problems, etc.
Watermelon keeps us hydrated as it is an excellent source of water ( around 92 percent).
Essential nutrients like vitamins and minerals in watermelon provide nourishment to our body and keep us refreshed and energetic.
Potassium and other mineral salts in watermelon maintain electrolyte balance.
(12) Provides Relief From Stress
Unmanaged stress may damage our physical, mental, and emotional health.
It is important to keep stress and anxiety Levels under control and watermelon can help in doing the same.
Watermelon contains several nutrients for stress management such as zinc magnesium and Vitamin C.
Vitamin C reduces stress hormones in the blood and also reduces other typical indicators of physical and emotional stress such as weight loss, enlargement of adrenal glands, diminution of the thymus gland, etc.
Magnesium in watermelon calms our nervous system and encourages good sleep which helps in reducing cortisol ( primary stress hormone) from the blood.
Zinc and flavonoids in watermelon also help in reducing stress.
(13) Wonderful Energy Booster
Although watermelon is a low-calorie fruit ( 30 calories per 100 grams), it is a wonderful energy booster due to the presence of natural sugars.
Unlike other caffeinated energy drinks available in the market, watermelon is a natural source of energy that keeps us refreshed and energetic without any side effects or caffeine dependence.
Other nutrients like vitamins and minerals like vitamin C, potassium, magnesium, zinc, and B vitamins, etc in watermelon provide nourishment to us and keep us healthy.
The abundance of water ( around 92 percent) in watermelon protects us from dehydration which can cause excessive thirst, extreme fatigue, dizziness, or lightheadedness.
Potassium in watermelon helps in maintaining our electrolyte balance and improves overall health.
(14) Good For Bones
Watermelon makes our bones and teeth stronger as they contain bone-strengthening compounds like lycopene, potassium, magnesium, and calcium.
Calcium is an essential mineral for the growth and development of bones, and lack of it may increase the risk of bone disorders like osteoporosis.
Potassium in watermelon improves bone density by neutralizing acid load and reducing the loss of calcium from the bones.
Magnesium also strengthens our bone density.
Lycopene, vitamin C, and other antioxidant compounds in watermelon protect our bones from oxidative stress.
Other nutrients like zinc, phosphorus, and folate, etc in watermelon also helps.
(15) Reduces Inflammation
Vitamin C, dietary fibers, and other anti-inflammatory compounds in watermelon reduce pain and inflammation caused by inflammatory conditions such as arthritis, rheumatism, rheumatoid, gouts, asthma, and bronchial asthma, etc.
The anti-inflammatory properties of ripe watermelon are higher than that of unripe watermelon because of high phenolic compounds.
(16) Improve Neurological Health
Watermelon improves our neurological health and is good for our brain.
Vitamin C, vitamin A, lycopene, and other antioxidant compounds in watermelon protect our neurons or brain cells from free radical damage and reduces the risk of neurodegenerative diseases like Parkinson’s disease, Alzheimer’s disease, amnesia, and dementia, etc.
Magnesium calms our nerves, and potassium maintains electrolyte balance that helps in regulating nerve actions in the body. It controls our nerves and regulates muscle contraction.
Other nutrients like folate, niacin, thiamine, zinc, and iron, etc in watermelon improve nerve functioning by enhancing our cognitive abilities such as sharper memory, improved focus, reduced brain fog, etc.
(17) Alkaline Effect
Eating a high acid diet like meat, eggs, and dairy products may increase the risk of Dyspepsia, acid reflux, stomach ulcers, burning sensation in the stomach, etc
The alkaline properties of ripe watermelon neutralize the ill effects of high acid diet and reduce symptoms associated with it.
(18) Strengthen Immunity
Vitamin C, lycopene, and other antioxidant compounds in watermelon protect our immune cells or white blood cells from free radical damage and strengthens our immune system.
The immune system is the body’s defense mechanism that helps in the prevention and treatment of various diseases, infections, injuries, and wounds.
Vitamin C further strengthens immunity by enhancing white blood cell production.
Because of its anti-microbial properties, watermelon reduces the risk of bacterial, viral, and fungal infections.
When our immune system is stronger, our risk of getting a cough, cold, fever, and flu diminishes significantly.
Other nutrients like zinc, potassium, magnesium, iron, and folate, etc in watermelon also contribute to better immunity.
(19) Good For Digestive Health
Watermelon improves our digestive health as dietary fiber in them is a natural laxative that improves bowel movement, relieves constipation, and other gastrointestinal problems like abdominal pain, gas, bloating, and flatulence.
Antioxidants like vitamin C and lycopene, etc in watermelon protect our digestive system from free radical damage and reduces the risk of colon cancer, abdominal cancer, pancreatic cancer, stomach cancer, and intestinal cancer, etc.
Other nutrients like zinc, iron, magnesium, and folate, etc also improve digestive health.
Beauty Benefits Of Watermelon
Following are the major beauty benefits of watermelon.
(1) Keep Our Skin Young And Healthy
Watermelon is loaded with essential nutrients that provide nourishment to our skin and keep it young and healthy.
Applying watermelon pulp on the face and neck revitalizes our skin and gives a cooling effect.
It cleanses our skin pores and prevents skin dullness.
Rubbing watermelon-mint ice cubes on the face gives it a cooling effect, and removes impurities from skin pores.
(2) Make Our Skin Soft And Glowing
Watermelon softens our skin and adds a natural glow to the skin.
To improve skin radiance, mix watermelon juice and yogurt to form a face pack.
Apply this face pack on the face and neck, and after 10 minutes, rinse off with cold water.
Nutrients in watermelon nourish our skin and make it soft, supple, and radiant.
And, the exfoliating properties of lactic acid and enzymes in yogurt remove dead and dry skin cells.
(3) Provides Anti-Ageing Benefits
Vitamin C, lycopene, and other antioxidant compounds in watermelon protect our skin cells from free radical damage.
It reduces fine lines, wrinkles, age spots, dark spots, skin blemishes, and other signs of premature aging.
Vitamin C in watermelon enhances the production of collagen, an essential amino acid that maintains skin elasticity.
Collagen prevents wrinkles and skin sagging.
Watermelon can also be used topically for anti-aging benefits.
For this, mix some watermelon juice in mashed avocados to form a paste.
Apply it on your face, and wash off with warm water after 20 minutes.
(4) Can Be Used As A Skin Exfoliator
The malic acid present in watermelon makes it a wonderful skin exfoliator as it helps in getting rid of dead and dry skin cells.
To get rid of dead skin, rub some watermelon pulp on your face, and wash it off after 15 minutes.
This removes dead skin cells, keeps premature aging at bay, and improves skin radiance.
Alternatively, you may mix some grated watermelon and a pinch of gram flour to it.
Apply it on your face for 15 minutes, and wash off with water.
(5) Protection From UV Rays
UV rays of the sun help in the production of vitamin D, an essential nutrient for us.
However, prolonged exposure to the sun’s UV rays may damage our skin. It may cause wrinkles, leathery skin, liver spots, actinic keratosis, and solar elastosis.
Vitamin C, lycopene, and other antioxidant compounds in watermelon protect our skin from the sun’s harmful UV rays damage and reduces the risk of skin cancer.
Because of its anti-inflammatory properties, topical application of watermelon pulp provides relief from pain and inflammation caused by sunburn.
To get rid of suntan, soak a cotton pad in watermelon juice and squeeze it gently.
Apply the soaked cotton pad on your face for 15 minutes, and then wash off with cold water.
This lightens our skin complexion and also provides relief from sunburn.
Alternatively, you may mix an equal proportion of watermelon pulp and cucumber pulp to form a paste.
Apply this paste on your face, and after 15 minutes wash off with water.
(6) Wonderful Skin Toner
The astringent properties of watermelon make it a wonderful skin toner.
Rubbing watermelon slices on the face tightens our skin pores.
Adding honey to the watermelon slices improves its astringent properties.
(7) Hydrates Our Skin
Watermelon keeps our skin hydrated due to the abundance of water (around 92 percent in it. )
It prevents our skin from dryness, removes excess oil, helps with skin detoxification, and improves overall skin health.
Essential nutrients like vitamins and minerals in watermelon provide nourishment to our skin and make it soft, supple, and radiant.
(8) Controls Excessive Oil
Because of its astringent properties, watermelon tightens our skin pores and controls excess oil secretion from sebaceous glands.
By controlling excess oil secretion, it prevents skin problems like acne and pimples from worsening.
The abundance of water in watermelon keeps our skin well hydrated.
When our skin is well hydrated, our brain is notified of it, and it regulates the secretion of excess oil.
Vitamin A in watermelon also provides astringent benefits.
(9) Good Against Acne
Acne is a common skin problem that affects millions around the world and is mainly caused by the accumulation of toxins, pollutants, and other unwanted substances within the skin pores.
Dietary fibers in watermelon remove toxins, pollutants, and other unwanted substances from our system.
When there are fewer toxins in our system, they are less likely to accumulate in the skin pores and reduces the risk of skin problems like acne and pimples.
Dietary fibers regulate the secretion of excess oil from the skin’s sebaceous glands and prevent the worsening of acne.
For treating acne, mix watermelon juice and banana pulp to form a paste.
Apply it on your neck and face, and after 20 minutes wash off with lukewarm water.
(10) Wonderful Skin Cleanser
The detoxifying properties of dietary fibers in watermelon make it a wonderful skin cleanser as it removes dirt and impurities from our skin pores.
Because of its astringent properties, watermelon tightens our skin pores and minimizes the accumulation of toxins, pollutants, and other impurities in our skin pores.
It improves skin tone and gives a refreshing look to our skin.
(11) Treats Wounds, Cracked Lips, And Skin Rashes
W watermelon improves skin health and helps in treating wounds, cracked lips, and skin rashes.
The antimicrobial properties of watermelon protect the skin from bacterial, viral, and fungal infections.
Rubbing watermelon slices on the skin keeps our skin free from blisters, and helps in treating skin rashes.
(12) Controls Dry Skin Problem
Watermelon keeps our skin well moisturized and nourished due to the presence of essential nutrients like vitamins and minerals.
The topical application of watermelon also helps against dry skin.
For treating dry skin, mix one tbsp of watermelon juice and one tbsp of honey, and apply it to the face.
Let it dry for 20 minutes, and wash off with water.
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.
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