Watermelon is a well-loved and refreshing fruit, perfect to eat in the summer.
Not only does it taste good but it contains less than 50 calories a cup.
It's high in vitamin C, vitamin A and has a high watermelon - but the health benefits are endless.
Healthline has shared the top reasons why we should be eating more of the fruit. Here they are.
1. Great for hydration
Drinking water is an important way to keep your body hydrated.
However, eating foods that have a high water content can also help and watermelon is around 92% water.
A high water content is one of the reasons why fruits and vegetables help you feel full.
The combination of water and fiber means you're eating a good volume of food without a lot of calories.
2. Contains nutrients and beneficial plant compounds
Watermelon is one of the fruits with the lowest calories.
One cup includes these vitamins and minerals:
- Vitamin C: 21% of the Reference Daily Intake (RDI)
- Vitamin A: 18% of the RDI
- Potassium: 5% of the RDI
- Magnesium: 4% of the RDI
- Vitamins B1, B5 and B6: 3% of the RDI
It's high in some nutrients, especially carotenoids, vitamin C and cucurbitacin E.
3. May improve heart health
Heart disease is the number one cause of death worldwide.
Lifestyle factors including your diet may lower your risk of heart attack and stroke by reducing blood pressure and cholesterol levels.
Several nutrients in watermelon have specific benefits for heart health.
Studies suggest that lycopene may help lower cholesterol and blood pressure. It can also help prevent oxidative damage to cholesterol.
Studies in obese and postmenopausal women found lycopene may also reduce the stiffness and thickness of artery walls.
Watermelon also contains citrulline, an amino acid that may increase nitric oxide levels in the body. This helps your blood vessels expand, lowering blood pressure.
Other vitamins and minerals in watermelon including vitamins A, B6, C, magnesium and potassium are also good for your heart.
4. Contains compounds that may help prevent cancer
Some compounds in watermelon, including cucurbitacin E and lycopene, have been studied for their potential to prevent cancer.
Study results are mixed.
5. May lower inflammation and oxidative stress
Lycopene and vitamin C are anti-inflammatory antioxidants found in watermelon.
Inflammation is linked to many chronic diseases.
6. May help prevent Macular Degeneration
Lycopene found in watermelon may help keep eyes healthy and protect against age-related macular degeneration (AMD) due to its antioxidant and anti-inflammatory properties.
7. Can help relieve muscle soreness
Citrulline, an amino acid in watermelon, may reduce muscle soreness.
Watermelon juice appears to enhance the absorption of citrulline, making it have potential as a recovery beverage after exercise.
8. Good for skin and hair
Several nutrients in watermelon are good for your hair and skin.
Some help keep skin supple while others protect against sunburn.
9. Can improve your digestion
Watermelon contains lots of water and a small amount of fiber.
Both are are important for healthy digestion.
Eating water-rich and fiber-rich fruits and vegetables can be very helpful for promoting normal bowel movements.
