Watermelon Benefits? There Are Some. The Rest Are Overstated

There are some cool watermelon benefits, pun intended heh! But lots of articles overstate and oversell just how good it is for you. Here’s the truth!

Watermelon is 90% water. That’s why it’s so refreshing.

But a cup barely gives you 5% your daily requirement of minerals like potassium. Yet still, articles go on and on about how watermelon’s amazing potassium levels help:

– “clean toxic depositions in the kidney…”
– “prevent both low potassium and magnesium deficiency…”
– “regulate nerve function by facilitating the passage of electrical impulses and messages.”

It’s less than 5% people! C’mon! Are they for real?

You need about 4,000 mg of potassium a day. A cup of watermelon will give you 170 mg. That’s it!

So let’s get down to the real watermelon benefits.

Watermelon Benefits (watermelon wedge)

Proven Watermelon Benefits

1. It’s super hydrating

Watermelon is 90% water. That’s why it is so refreshing and hydrating, especially on a warm summer day. Should we expect anything less from a fruit with water in its name?

2. It’s a great low-calorie snack

100 grams of watermelon has 30 Calories.
A cup has 45 and a wedge will give you around 85 Calories.

So if you’re looking for a refreshing, low-calorie snack that doubles as a fruit serving, try a cup of watermelon.

3. It has great antioxidants

Watermelon can give you 10% of your daily Vitamin C levels. That’s OK, but you can get more from kale, broccoli and berries. Yes! Broccoli has more Vitamin C than watermelon.

Lycopene is another good antioxidant. It gives watermelon its gorgeous, vibrant, red color. And tomatoes too. You can get about 5 mg of lycopene in 100 g of watermelon. Again, that’s OK but you can get 75 mg in a cup of tomato paste.

Beta-carotene and Vitamin A are also in watermelon too.

But the special antioxidant award goes to l-citrulline. It is a non-essential amino acid that is antioxidant and awesome! You’ll see why it’s so good in a little bit.
Whole watermelon

4. Vitamin C is more than an antioxidant

Vitamin C is antibacterial, anti-fungal, and antiviral. It helps repair tissue damage and plays a major role in the immune system. If you get a cold, your cells use Vitamin C to fight off infections.

But… watermelon has only 10% your daily requirement. So eat other fruits and vegetables like citrus, kale, and berries to ensure you get all the Vitamin C you need.

5. L-Citrulline is very, very special

Ok, so bare with me.

Watermelon has high levels of l-citrulline. When you eat it, your body converts l-citrulline into l-arginine and then into nitric oxide.

I hope I haven’t lost you.

Your body needs arginine to heal and recover from injuries, burns, infections, kidney damage, and intestinal damage. It’s also important for immunity and for getting rid of ammonia in your body.

Now, nitric oxide is just as important. Your body uses it to transport glucose to fuel your cells. And it helps dilate your blood vessels and keep your blood pressure in check.

That’s why l-citrulline is so special.

Watermelon Benefits

6. Watermelon benefits blood pressure

A 2016 Brazilian study had hypertensive volunteers drink six grams of watermelon extract every day for six weeks. It showed watermelon reduced their systolic and diastolic blood pressure. That’s awesome.

A 2018 study noted l-citrulline and nitric oxide could lower blood pressure when you are calm and when you are stressed too! How cool and refreshing is that! Haha!

7. Watermelon lowers your cholesterol levels

Six grams of watermelon extract can lower your cholesterol levels too. I’m not kidding.

Another 2016 Brazilian study found participants who had six grams of watermelon extract every day for six weeks saw their total cholesterol and LDL (bad) cholesterol levels drop.

8. Watermelon is great for workouts

After a grueling workout, have yourself a wonderful wedge of watermelon… Or a smoothie.

A 2016 study from the Appalachian State University explains why. Nitric oxide helps glucose to move about your body and get to your tired, starved muscles. Your muscles use it to boost performance during the workout.

L-citrulline eases muscle soreness after high intensity exercises. And all the antioxidants in watermelon like l-citrulline, lycopene, and Vitamin C make sure to heal and repair muscle damage.

So grab watermelon as a post-workout snack!
That’s it! What do you think of these watermelon benefits? They aren’t overstated!



    • Ros
      2018-09-06 / 2:38 am

      Thanks love!

  1. Lovely Amusan
    2018-09-06 / 9:08 am

    I love eating watermelon, and thank you for sharing all the benefits you get from them.


    • Ros
      2018-09-06 / 12:20 pm

      Thanks for reading! mwa

    • Ros
      2018-09-06 / 6:07 pm

      Thanks Ann!

  2. 2018-09-06 / 2:49 pm

    I really love watermelon- I can seriously eat a half of one all by myself!

    Le Stylo Rouge

    • Ros
      2018-09-06 / 6:08 pm

      Me too! One is in my fridge right now that tastes like candy!

    • Ros
      2018-09-06 / 6:08 pm

      Thanks Olga!

    • Ros
      2018-09-06 / 6:07 pm

      Aww! Thanks for reading!

    • Ros
      2018-09-26 / 3:29 pm

      Thanks Lizzy

    • Ros
      2018-09-26 / 3:30 pm

      Me too!

  3. 2018-09-07 / 3:26 am

    WOW!! This is such a great article. I eat watermelon all the time, but have never thought of any of it’s health benefits. Love that whole l-citrulline thing and makes me want to eat watermelon every day! lol!

    • Ros
      2018-09-07 / 11:43 am

      Thanks for reading!

  4. 2018-09-07 / 4:15 am

    I love watermelon because it’s such a refreshing fruit to eat. Had no idea that it has antioxidants too, I’ve always thought it as the best way to eat water.

    Shireen⎜Reflection of Sanity

    • Ros
      2018-09-07 / 11:44 am

      Haahahaha! Flavored water in a fruit? Heh!

    • Ros
      2018-09-26 / 3:30 pm

      Thanks for reading love

  5. 2018-09-07 / 1:36 pm

    I love watermelon, but I always knew most claims were exaggerated. I´ll keep eating it all summer though, and the benefits you listed give me even more reason.

    Anne – Linda, Libra, Loca

    • Ros
      2018-09-26 / 3:31 pm

      Watermelon is awesome!

    • Ros
      2018-09-26 / 3:31 pm

      Thanks for reading Dominique!

  6. 2018-09-08 / 6:49 pm

    Watermelon has been my absolute favorite this summer! I do think sometimes people go a little overboard on SOME of the health benefits of foods (you can definitely get way more vitamin C in a red pepper!), but the hydration factor is real. Watermelon juice is my go to drink when I have any sort of hangover (it’s a miracle worker) and it’s also what I drink after a massive sweat session during hot yoga. Love this stuff!

    Susie | http://milehighdreamers.com

    • Ros
      2018-09-08 / 7:29 pm

      It is awesome!

    • Ros
      2018-09-26 / 3:31 pm

      Thanks love

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