Watermelon: Nutrition, Health Benefits, Risks

Watermelon is a summertime refreshing nutrient-rich, low-calorie, juicy red fruit. It is the perfect treat for staying hydrated as it's around ninety percent water, and it has more nutrients, vitamins, and antioxidants as compared to other fruits. The scientific name of watermelon is Citrullus lanatus and this flowering plant is related to cucumber, and pumpkin as it's of the Cucurbitaceae family.

There are many kinds of watermelons such as seed-bearing, seedless, mini, yellow, and even orange. If you'd like, you can eat each part of the watermelon, even the rind and seeds. Some studies have found that watermelon seeds are also rich in some other nutrients and can be best eaten as sprouted.

Nutritional Benefits of Watermelon

Watermelon contains vitamin A, vitamin B6, vitamin C, lycopene, potassium, amino acids, and even antioxidants. It is especially known for its beta-carotene red-orange pigment, a form of vitamin A. It is also a good source of vitamin C and contains one more carotenoid called lycopene which is mostly found in red-flesh watermelon varieties that helps your heart and bones stay healthy.

The amount of Beta-carotene and antioxidants increases as the watermelon ripens. It's found that unripe watermelon with only a white part has almost zero beta-carotene present. When the fruit becomes completely red, it's a rich source of the organic product beta-carotene and phytonutrients.

Citrulline is an amino acid that converts into arginine. In labs, it's found that arginine seems to stimulate nitrous oxide, which can result in lower blood pressure. It is also known to improve intense athletic performances.

Potassium maintains the level of blood pressure, and it's good for maintaining a working heart by aiding the excretion process in the form of urine. It's important for forestalling hypertension by supporting the elimination of sodium present in urine.

Orange-fleshed watermelon

These watermelons contain higher levels of beta-carotene and Vitamin A, which are important for eye health and a strong immune system.

Yellow watermelon

These watermelons contain high levels of lycopene, a powerful antioxidant that has been linked to a reduced risk of cancer and heart disease.

Benefits of Watermelon

It's found that watermelon has approx. 92 percent of water.

  • It helps you to stay hydrated. As it contains water and a good amount of fibre, it aids in keeping a healthy digestive tract, as both are necessary for healthy digestion.

  • It also has many nutrients that can lower your cholesterol, improve your heart health, and even fights inflammation. Vitamin C is also found to reduce the effects of asthma. Intake of Lycopene reduces the risk of prostate and colorectal cancer.

  • Watermelon juice is known to contain many electrolytes, preventing heart diseases. Before any intense workout, drinking it can help reduce the next-day muscle soreness, reduces muscle pain, and helps to protect against Diseases.

  • Vitamins A, B6, and C present in watermelon help your skin to stay soft and slows the aging process.

  • Antioxidants in watermelon also hydrate and clear our skin by protecting it from free radicals. The body produces these reactive species during regular metabolic cycles, like digestion. They can also foster through smoking, air contamination, stress, and other environmental factors.

  • If there's an accumulation of these free radicals in the body, oxidative stress can happen. This can bring in damage to cells and may prompt a scope of sicknesses, like cancer and other heart complications. The body can eliminate the free radicals itself normally, however, some positive dietary changes can support this process.

Risks of Eating Watermelon

Consuming watermelons comes with its own set of risks which are as follows −


Watermelon allergy is an exception and is not found in many people. Besides getting a blood test, it's hard to know whether you're sensitive to watermelon or not. Individuals who are hypersensitive to carrots and cucumbers are more likely to develop allergies.

If you have a negative response after eating it, then try to avoid it. Some people show symptoms such as hives, facial swelling, extreme or mild rashes, and breathing troubles after consuming watermelon. More extreme responses might be life-threatening.


Watermelons contain elevated amounts of potassium. Consumption of potassium-rich food in large amounts can lead to several cardiovascular issues like absent or weak pulses, irregular heartbeats, heart failure, and many more.


Unlike other processed food, watermelon is free from the long-term health complications that come from eating the majority of other food varieties. As a matter of fact, the low calories and high nutrient content of watermelon make the fruit a favourite treat for people with type 2 diabetes, who need to screen their glucose levels. Although watermelon is relatively high on the glycemic index, its overall glycemic load is low.

If we consume it in adequate quantities, watermelons should not create serious side-effects. But as it is rich in natural sugar it can slightly result in a change of the blood sugar levels in the body, and it also can increase the water content if it's not excreted then it can cause several problems. So, if not taken in moderation, it can cause fluctuations in your blood pressure levels and cause complications.

Intestinal Trouble

Watermelon is a rich source of dietary elements and lycopene. Consuming in huge amounts might prompt stomach-related issues like nausea, bloating, diarrhea, vomiting, indigestion, and gas can occur among older people, as the digestive system weakens with the age.


The weak functioning of your kidneys decreases the filtration and excretion of unwanted materials from the body, which can lead to swelling of the legs. Consumption of watermelons in large quantities can increase the water content in the body. If the extra water is not discharged from the body, then it can increase the volume of blood. This can lead to exhaustion, weariness, and fatigue.


Let your heart and the complete body enjoy the perks of eating watermelons. However, it is also important to understand how much is too much. Consumption of watermelon fruit at moderate levels is definitely a good idea for the amazing health benefits watermelon can get.

Updated on: 20-Mar-2023


Kickstart Your Career

Get certified by completing the course

Get Started