Watermelon Nutrition Facts and Benefits You Didn’t Know

Watermelon Nutrition Facts and Benefits You Didn’t Know

Watermelon is one of the most delicious and beneficial fruits of the summer season. It is low in calories and rich in vitamins C and A. It is approximately 90% water and thus, it meets the body’s water needs and protects digestion, heart and eye health with the potassium and magnesium antioxidants it contains. It can also help reduce muscle soreness after sports. With its low calorie and abundant water content, it can help to lose weight and maintain a healthy weight. In our article, you can find detailed information about the benefits of watermelon and the recently popular watermelon diet.

Calories in 100 Grams of
Protein:0.6 g
Carbs:7.6 g
Sugar:6.2 g
Fat:0.2 g
Fiber:0.4 g
1 regular slice of watermelon is about 260 grams and contains 79 calories.

What vitamins are in watermelon?

Watermelon contains vitamin C, vitamin A, vitamins B1, B5 and B6, potassium and magnesium. It is rich in carotenoids, including beta-carotene and lycopene, and contains the essential amino acid L-citrulline and the antioxidant Cucurbitacin E, which has anti-inflammatory effects.

Benefits of watermelon

Watermelon is a great summer fruit with lots of water and potassium it contains. It protects heart health by lowering cholesterol and blood pressure. It reduces inflammation in the body. It can relieve muscle soreness after sports. It can be beneficial for people with kidney problems as it is diuretic.

Moisturizes your body

Consuming enough fluids is essential for circulation, skin health and digestion. It also helps regulate body temperature, organ and joint functions, and metabolism. Even a slight loss of water in the body can cause mood swings, lack of attention, headaches and fatigue. Just like drinking water, foods with a high water content are also a good way to meet the body’s hydration needs. Watermelon is 92% water and also contains electrolytes such as potassium. It is a great fruit for hot summer months.

Supports heart health

Research shows that the lycopene in watermelon can help lower cholesterol and blood pressure, which increase the risk of heart disease. In addition, lycopene can reduce the stiffness and thickness of artery walls. Watermelon is also rich in citrulline, an amino acid that can increase nitric oxide levels in the body. Nitric oxide lowers blood pressure by helping blood vessels dilate.

Reduces inflammation

Inflammation is the root cause of many chronic diseases. Lycopene and vitamin C contained in watermelon are antioxidants with anti-inflammatory properties. They can help reduce inflammation and oxidative cell damage.

Reduces muscle pain

Citrulline, an amino acid contained in watermelon, can reduce muscle pain, especially after sports. In addition, watermelon juice increases the absorption of citrulline. In other words, eating watermelon is more effective for muscle pain than citrulline alone.

Protects skin and hair health

Vitamins A and C in watermelon support healthy skin. Vitamin C increases the production of collagen, a protein that makes skin supple and hair strong. Vitamin A helps to form and repair skin cells. In addition, the lycopene and beta-carotene contained in watermelon can protect your skin against sun damage.

Supports digestive health

Watermelon has a high water content. Water helps the digestive system work efficiently. In addition, although it is not very rich in fiber, the type of fiber it contains supports intestinal function and encourages the growth of beneficial bacteria in the large intestine. Apart from that, the prebiotics it contains can protect against colon cancer. Moreover;

  • Choline, another antioxidant in watermelon, is beneficial for brain and nervous system health.
  • It is a good snack for people with obesity and metabolic syndrome. It helps to lose weight and maintain a healthy weight.
  • Its diuretic (diuretic) effect may be beneficial for people with kidney problems, high blood pressure, and other conditions.
  • Watermelon contains a natural pigment called beta-cryptoxanthin, which can protect joints from inflammation. This, in turn, may reduce the likelihood of developing rheumatoid arthritis over time.
  • In the sweet crisis, prefer 1 slice of watermelon instead of ice cream. It is low in calories and sugar, and the water it contains keeps you full for a long time.
  • Even with a high glycemic index, it does not have a negative effect on blood sugar.
  • It helps protect the eyes from oxidative damage and inflammation, and may also prevent age-related macular degeneration.


Does watermelon increase sexual power?

Erectile dysfunction (impotence) is a common condition in men, especially as they age. The L-citrulline in watermelon can stimulate blood flow to the penis. L-citrulline is a nonessential amino acid. After it is taken into the body, it allows the blood vessels to expand. As a result, your blood pressure drops and blood flow improves as well. However, longer-term studies are needed to prove the efficacy and overall safety of L-citrulline.

What are watermelon seeds good for?

Watermelon seeds are nutritious and low in calories. It is rich in magnesium, folate, iron, potassium and zinc, so it supports immunity and can protect heart and bone health. It contains both mono and polyunsaturated fatty acids and vitamin B complex.

  • Since it is low in calories, it can be preferred instead of unhealthy snacks.
  • It contains high levels of magnesium. Magnesium is an essential mineral for maintaining immune, heart and bone health, as well as nerve and muscle function. 1 handful of watermelon seeds can meet 5% of the magnesium you need daily.
  • It is a good source of both mono and polyunsaturated fatty acids.
  • It contains zinc, an essential nutrient for the immune system.

Can you lose weight by eating watermelon?

Watermelon is an ideal fruit for those trying to lose weight. More than 90 percent of its weight is water. It is low calorie. It also contains arginine, an amino acid that speeds up fat burning. When you eat watermelon, you both meet your body’s water needs and feel full. The watermelon diet is a detox diet that aims to lose weight and cleanse the body of toxins. It can be applied in several different ways:

How to make a watermelon diet?

In the strictest but most popular method, only watermelon is consumed for 3 days. 1 large watermelon can be consumed per day. After this 3-day abstinence and detox, normal nutrition is returned immediately or gradually. This type of short-term diets that support rapid weight loss may be attractive to people, but if a healthy diet is not followed, the lost weight is quickly regained. It is also not recommended for children, pregnant women, or people with a health condition that requires a special diet (such as diabetes) or those with weakened immune functions, as some essential nutrients such as protein cannot be obtained.
In another watermelon diet method, watermelon is included in a healthy 5-day nutrition program.

Example 5 day watermelon diet program

1 day

Breakfast: 1 thin slice of whole wheat bread, 1 slice of watermelon, 1 cup of unsweetened black or green tea (or coffee)
Lunch: 100 grams of boiled lean chicken breast, 1 glass of watermelon
Dinner: 60 grams of cottage cheese, 1 glass of watermelon

2 days

Breakfast: 1 slice of watermelon, 1 thin slice of whole grain bread, 1 cup of unsweetened coffee or tea (can also be green or fruit tea)
Lunch: 100 grams of grilled lean red meat, 1 slice of watermelon
Dinner: 100 grams of grilled fish, 1 slice of whole grain bread, 2 slices of watermelon

3 days

Breakfast: 1 slice of watermelon, 1 slice of whole grain bread, 1 glass of skim milk
Lunch: 1 bowl of lentil soup, 3 slices of watermelon
Dinner: Green salad, 2 slices of watermelon

4 days

Breakfast: 2 slices of watermelon, 1 cup of unsweetened coffee or tea (can also be green tea or fruit tea), 1 egg
Lunch: 1 bowl of chicken soup, 1 slice of whole grain bread, 2 slices of watermelon
Dinner: 3 medium boiled potatoes, 2 slices of watermelon

5 days

Breakfast: 3 slices of watermelon, 1 cup of unsweetened coffee or tea (can also be green tea or fruit tea), 1 banana
Lunch: 150 grams of boiled lean meat, Watermelon as much as you want
Dinner: 60 grams of cottage cheese, 1 slice of whole grain bread

Who should not eat watermelon?

Watermelon contains high levels of potassium. People with severe hyperkalemia (too much potassium in the blood) should not consume more than one slice of watermelon per day, as they have to limit their potassium intake. Too much can cause irregular heartbeats and other cardiovascular problems.

What happens if the watermelon is eaten too much?

Eating too much watermelon can cause digestive problems such as bloating, gas, and diarrhea. In addition, fructose, the type of sugar it contains, can cause bloating or discomfort when consumed in large quantities. It can also raise your blood sugar, as it has a high glycemic index.

Harms of watermelon

When consumed in moderation, watermelon does not pose a serious health risk for most people, but those with allergies or diabetes should consume it with caution due to the sugar it contains.

Can diabetics eat watermelon?

It is extremely important to monitor the blood sugar level and the glycemic index of the foods consumed in diabetes patients.

The glycemic index (GI) is a reference value that shows how quickly the sugar in a food enters the bloodstream. Each food item is given a value between 1 and 100. Foods with a low or moderate GI are considered less likely to raise blood sugar levels. Foods with a GI above 70 are not recommended for diabetics. Watermelon has a GI of 72, which is a high rate.

But there’s also the glycemic load (GY), which is thought to provide more real data on how a food can affect blood sugar levels. The glycemic load is the combination of a food’s glycemic index and its actual carbohydrate content. People who manage their diabetes with carbohydrate counting often use this approach. GL below 10 is considered low. 100 grams of watermelon has a GL of 2, which means it is quite low. Although it has a high glycemic index, diabetics can consume watermelon in moderation as part of a balanced meal, as it has a low glycemic load.