Watermelon is a juicy, refreshing fruit that is packed with essential nutrients and beneficial plant compounds. It contains a variety of vitamins, minerals, and antioxidants, including vitamins A, C, B6, and lycopene. Watermelon is also a great source of hydration, with 92% water content. Eating watermelon can help you meet your daily needs for vitamins and minerals, as well as provide other health benefits.
Vitamin A is an important nutrient for maintaining healthy eyes and skin. Just one medium slice of watermelon contains 9 to 11% of the vitamin A you need each day. Vitamin C plays an integral role in the formation of collagen and helps the body absorb iron. It also has antioxidant properties that can help protect cells from damage.
A cup of watermelon cut into cubes provides 46 calories, 0.9 g of protein, 11.5 g of carbohydrates and 0.2 g of fat. It also contains 15% of the daily requirement for vitamin C, along with a large amount of other vitamins and minerals, such as potassium and vitamins A and B6. Watermelon is also rich in lycopene, an antioxidant that may reduce inflammation and protect cells from damage. A test tube study in which eye cells were treated with lycopene found that it decreased the ability of inflammatory markers to damage cells (2). Citrulline, an amino acid found in watermelon, may improve exercise performance and reduce muscle pain (24).
In a study administered natural watermelon juice or watermelon juice mixed with citrulline to athletes, both drinks caused less muscle pain and a faster heart rate recovery than the control drink (2). Eating watermelon can also help you stay hydrated. It has a high water content compared to other fruits, making it a unique hydrating food. In addition, an 8-week study administered 500 mg of vitamin C to 31 people with obesity and high inflammatory markers 500 mg of vitamin C twice daily.
They showed a significant decrease in inflammatory markers compared to the control group (20). Watermelon is low in calories and contains almost no fat. It is also an excellent source of vitamins A and C and lycopene, in addition to being less acidic than citrus fruits and tomatoes, other well-known suppliers of lycopene and vitamin C. Seeds are a source of omega-3 fatty acids.
Eating watermelon can help you meet your daily needs for vitamins and minerals, as well as provide other health benefits. Vitamin A is great for the skin, helping to repair skin cells and prevent dryness. Vitamin B6 helps fight skin breakouts while vitamin C helps produce collagen for elasticity. Lycopene has antioxidant properties that can help protect cells from damage. Citrulline may improve exercise performance and reduce muscle pain. Eating watermelon can also help you stay hydrated due to its high water content.
It may also reduce inflammation due to its high levels of vitamin C and lycopene. Studies have not confirmed that taking vitamin C supplements can help prevent asthma, but a diet rich in vitamin C may offer some protection. Go beyond typical slices and add watermelon to smoothies, salsa and salads (both in fruit salads and in salads with lots of vegetables). Its subtle sweetness also goes well with cheese, nuts and other protein sources. Watermelon is an excellent source of essential nutrients, vitamins, minerals, antioxidants, hydration, and other health benefits. Eating it regularly can help you meet your daily needs for vitamins and minerals while providing other health benefits such as reducing inflammation.
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