Health Benefits of Watermelon|Experts reveal the surprising health power of watermelon
By HEALTH CORRESPONDENT
Summer may bring barbecues and picnics, but new research highlights that watermelon, the quintessential seasonal fruit, offers far more than refreshment. Scientists say this juicy fruit is a nutritional powerhouse with a host of health benefits backed by decades of research.
Watermelon is approximately 92 percent water, making it an excellent source of hydration. According to nutrition expert Dr. Barry Popkin, “Proper hydration supports kidney function, skin health, and physical performance,” as noted in his 2010 study published in Nutrients.
But hydration is just the start. Watermelon is rich in antioxidants such as lycopene, vitamin C, and beta-carotene. Lycopene, in particular, has been linked to lower risks of certain cancers and cardiovascular diseases, as explained by Clinton SK in Experimental Biology and Medicine, 1998.
The fruit may also protect the heart. Research by Fujita Y and colleagues (American Journal of Hypertension, 2008) suggests that lycopene and citrulline in watermelon can improve blood pressure and reduce arterial stiffness, potentially lowering cardiovascular risk.
Watermelon’s anti-inflammatory effects have also attracted attention. Sesso HD et al., in a 2003 study in the American Journal of Clinical Nutrition, report that lycopene and vitamin C help reduce inflammation, a key factor in conditions such as diabetes and heart disease.
Athletes might find watermelon particularly beneficial. Pérez-Guisado and Jakeman (Journal of Strength and Conditioning Research, 2010) found that citrulline may improve blood flow and reduce exercise-induced muscle soreness.
Digestive health is another plus, with the fruit’s combination of fibre and water promoting healthy digestion and preventing constipation, according to Slavin JL (Nutrients, 2013).
Eye health is supported too. Beta-carotene in watermelon converts to vitamin A, essential for vision and potentially protective against age-related macular degeneration, explains Tanumihardjo SA (Journal of Nutrition, 2004).
For those watching their weight, watermelon is a low-calorie, hydrating option. Rolls BJ et al. (American Journal of Clinical Nutrition, 2005) highlight that its high water content can help people feel full with fewer calories.
Watermelon also benefits skin and hair. Vitamins A and C are crucial for collagen production, which maintains skin elasticity and strengthens hair, according to Pullar JM (Nutrients, 2017).
Finally, kidney health may get a boost. Rasic-Milutinovic Z et al. (Biomedicine & Pharmacotherapy, 2019) report that citrulline and watermelon’s high water content can promote urine production and reduce the risk of kidney stones.
From hydration to heart health, digestion to glowing skin, watermelon is proving that summer’s favourite fruit may also be a serious ally in wellness. As scientists continue to uncover its benefits, experts say it deserves a regular place on the plate, not just for its sweetness, but for its remarkable health potential.
