6 Proven Health Benefits of Watermelon for Men and Women

Health Benefits of Watermelon

Watermelon Health Benefits & Nutritional Information:

This article summarizes 6 health benefits of watermelon for men and women that have been supported by research.

To start, we will go over some nutritional data about watermelon and follow up with the benefits.


The potassium in watermelon assists with nerve function and muscle contraction. Furthermore, potassium regulates heartbeat and promotes healthy cellular function.

Vitamins A, B, and C

Watermelon is relatively high in vitamins A, B5, and C. Vitamin A maintains bones, tissue, teeth, and eyes. Vitamin B5 (also known as pantothenic acid) converts food into energy and helps make healthy blood cells. Plus, vitamin C repairs tissue, heals wounds, and strengthens the immune system.

Continue reading to learn more about the health benefits of watermelon. Detailed nutrition data is provided below.

Watermelon Nutrition Facts

% Daily Value*
Serving Size 100g
Calories 30 2%
Fat 0.2g 0%
Protein 0.6g 1%
Carbohydrate 7.6g 3%
Sugars 6.2g 12%
Fiber 0.4g 2%
Cholesterol 0mg 0%
Saturated Fats 0g 0%
Calcium 7mg 1%
Iron, Fe 0.2mg 1%
Potassium, K 112mg 2%
Magnesium 10mg 2%
Phosphorus, P 11mg 1%
Zinc, Zn 0.1mg 1%
Selenium, Se 0.4μg 1%
Vitamin A, RAE 28μg 3%
Vitamin C 8.1mg 9%
Niacin (B3) 0.2mg 1%
Vitamin B5 (PA) 0.2mg 4%
Folate (B9) 3μg 1%

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Glycemic Values

Glycemic Index (GI) = 51

Glycemic Load (GL) = 3.87*

Low 0 – 55 0 – 10
Medium 56 – 69 11 – 19
High 70 – 100 20+

*This Glycemic Load (GL) value is based on a serving size of 100g.

Health Benefits of Watermelon
Source: Pxhere

Health Benefits of Watermelon

The top 6 health benefits of watermelon are highlighted below.

1. Keeps you hydrated

Watermelon is approximately 92 percent water and contains plenty of electrolytes, so it will help keep you hydrated in hot weather.

2. Reduces inflammation

The choline and lycopene in watermelon act as powerful antioxidants to reduce inflammation in the body.

3. Improves digestion

The fiber in watermelon will help aid digestion, maintain a healthy digestive tract, and reduce constipation issues.

4. Maintains healthy hair and skin

The vitamin A contained in watermelon facilitates the growth of collagen and elastin. As a result, it will help improve skin elasticity, maintain hair moisture, and oxidate hair follicles.

5. Reduces muscle soreness

Watermelon juice has been shown to improve athletic performance and reduce muscle tension. What’s more, it has positive effects on heart rate and circulation if consumed before a workout.

6. May lower the risk of heart disease

Since watermelon improves circulation and cellular function, it could potentially reduce the early risk of developing heart problems. Watermelon has been shown to reduce blood pressure and prevent fat accumulation in arteries. All of these factors are very beneficial for heart health.


To sum up, watermelon is full of essential vitamins like vitamin A, vitamin B5, and vitamin C. Eating more watermelon improves hydration, lowers inflammation, and aids digestion. Most notably, it is also beneficial for your eyes, hair, skin, muscles, and heart.

  • https://tools.myfooddata.com/nutrition-facts/167765/100g/1
  • https://foodstruct.com/food/watermelon
  • https://medlineplus.gov/potassium.html#:~:text=It%20helps%20your%20nerves%20to,harmful%20effects%20on%20blood%20pressure.
  • https://medlineplus.gov/ency/article/002400.htm#:~:text=Function&text=Vitamin%20A%20helps%20form%20and,eyesight%2C%20especially%20in%20low%20light.
  • https://www.healthline.com/health/vitamin-watch-what-does-b5-do#TOC_TITLE_HDR_1
  • https://www.livescience.com/46019-watermelon-nutrition.html
  • https://www.faithinnature.co.uk/article/7-benefits-of-watermelon-for-hair-skin.aspx#:~:text=Watermelon%20is%20packed%20with%20Vitamin,watermelon%20helps%20promote%20collagen%20formation.
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