15 Amazing Health Benefits of Watermelon

This article is reviewed by an expert


Watermelon is a juicy and refreshing fruit many enjoy, especially during the summer. Ayurveda considers watermelon a cooling food that can help balance the body’s Pitta dosha, and studies have shown that it has anti-inflammatory, anti-cancer, and antioxidant properties. [1]

Watermelon is delicious and contains essential nutrients that offer numerous health benefits. We explore the various health benefits of watermelon as described by Ayurveda. We will delve into the different nutrients found in watermelon and how they work to support different bodily functions.

Nutritional value of watermelons

Watermelon is a nutrient-dense fruit that is low in calories and high in several essential nutrients. One cup of diced watermelon contains the following nutrients: [2]

  • Carbohydrates: 11.48 grams
  • Protein: 0.93 gram
  • Fat: 0.23 grams
  • Fiber: 0.61 gram
  • Vitamin C: 12.31 mg
  • Vitamin A: 864.88 (IU)
  • Potassium: 170.24 mg
  • Magnesium: 15.2 mg

watermelon benefits
15 Incredible Benefits of Watermelon

Here are 15 benefits of watermelon you need to know. Ensure to follow a healthy lifestyle to experience these benefits holistically.

1. Hydration

Watermelon is a juicy fruit rich in water content, making it an excellent source of hydration. [3]

2. Heart health

Watermelon contains lycopene, which has been linked to improved heart health by reducing inflammation and oxidative stress. [4]

improves heart health - benefits of watermelon
3. Digestion

Watermelon is a good source of fiber, which can promote healthy digestion by regulating bowel movements and preventing constipation. [3]

4. Immune system

Watermelon has a high vitamin C content, which is essential for immune function. Consuming watermelon can help boost the immune system and protect against infections. [3]

5. Weight management

Watermelon is low in calories and high in water and fiber content, making it an ideal food for weight management. [3]

6. Anti-inflammatory

Watermelon contains anti-inflammatory compounds, which can help reduce inflammation in the body and prevent chronic diseases. [3]

7. Skin health

The high water content and vitamin C in watermelon can promote healthy skin by hydrating and protecting it from sun damage. [3]

skin health - watermelon benefits
8. Eye health

Watermelon contains beta-carotene, which is converted to vitamin A in the body and is essential for healthy eyesight. [5]

9. Muscle soreness

Consuming watermelon juice after intense exercise can help reduce muscle soreness and aid in recovery due to its high content of amino acids. [6]

10. Kidney health

Watermelon is a natural diuretic, which can promote healthy kidney function by increasing urine flow and reducing the risk of kidney stones. [11]

11. Blood pressure

Watermelon contains phytosterols, which help control blood pressure by reducing low-density lipoprotein (LDL) or “bad” cholesterol. [12]

12. Bone health

Watermelon is a good calcium source, essential for maintaining healthy bones and preventing osteoporosis. [3]

Thiamin Chemical Structures

Chemical Structure of Riboflavin

13. Energy production

B vitamins in watermelon, like thiamin, niacin, and riboflavin, help maintain energy production in the body. [3]

Riboflavin Chemical Structures

Chemical Structure of Thiamin

14. Blood flow

Watermelon improves peripheral blood flow and reduces blood pressure. [7]

How to Consume Watermelon

Watermelon is a versatile fruit that you can consume in the following ways:

• Sliced
The most common way to experience the benefits of eating a watermelon is to slice it into wedges or cubes.

• Juice
Cut the watermelon into chunks and blend until smooth. You can add other fruits or herbs to twist the flavor and enjoy watermelon juice benefits.

watermelon juice benefits.

• Smoothies
Watermelon can be blended with other fruits, such as strawberries or bananas, to create a delicious and nutritious smoothie.

• Sorbet
Watermelon can be blended into a sorbet by combining it with sugar and freezing until it reaches a smooth and creamy consistency.

FAQs on Watermelon

1. What are the benefits of watermelon seeds?

Watermelon seeds are a good source of protein and micronutrients like magnesium and zinc, which are essential for a healthy body.

2.  Is watermelon good for diabetes?

Watermelon is generally safe for people with diabetes to consume in moderation, as it has a low glycemic index. There won’t be a spike in sugar levels, which can cause a flare in diabetes.

3.  Is watermelon good for weight loss?

Watermelon can be a good option for weight loss due to its low-calorie and high water and fiber content.

4. How does watermelon benefit men?

Watermelon may offer several benefits for men, including improved cardiovascular health, enhanced athletic performance, reduced muscle soreness, and improved sexual health.

5. How does watermelon benefit the skin?

Watermelon can provide several benefits for the skin, including hydrating and moisturizing it due to its water content.


Watermelon is a nutrient-dense powerhouse that offers numerous health benefits. Watermelon and watermelon seeds are valuable to any diet, as they promote hydration, reduce inflammation, improve heart health, and aid digestion.

With its high content of antioxidants, vitamins, and minerals, consuming watermelon can help boost the immune system and promote overall health and well-being. There are countless ways to incorporate watermelon into your diet and reap its amazing health benefits.


The information provided here is only for informational purposes, please consult a trained Ayurvedic practitioner every time before initiating any dietary modification.


International Journal of Food Properties Watermelon as a potential fruit snack Watermelon as a potential fruit snack. March 2019

Nutrition Facts.

A review on watermelon (Citrullus lanatus) medicinal seeds.

Cardiovascular benefits of lycopene: fantasy or reality? May 2017

Watermelon lycopene and allied health claims. 3 June 2014

Watermelon juice: potential functional drink for sore muscle relief in athletes. 7 August 2013

Influence of l-citrulline and watermelon supplementation on vascular function and exercise performance. 01 January 2017

Nutrition Facts.

Glycemic index of selected watermelon (Citrullus lanatus). December 2018

7 Fruits That Can Help You Lose (or Maintain Your) Weight. 13 January 2023

Watermelon, Kalium, and Kidney Health: A Review Literature. July 2020

Characterization of Crude Watermelon Seed Oil by Two Different Extractions Methods. 11 May 2011


Dr. Deepa Kadam

Dr. Deepa has over 25 years of experience making her one of the notable medical professionals in the field of Ayurveda with expertise in Ayurvedic pharmacology.


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