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Watermelon: Benefits of sweet and full nutritions

Sweet, refreshing, and beautiful in color. This fruit can be eaten after eating or in hot weather. Not just refreshing, there are also many watermelon benefits. With its contents, watermelon can even remove toxins in the body.

About 92% of the content in watermelon is water. However, that does not mean that the water reduces the benefits of watermelon and the vitamins contained in it. Watermelon still contains quite a lot of minerals such as magnesium and potassium, carbohydrates, vitamins including vitamins C and A, and antioxidants that the body needs. Not only that, watermelons are also low in calories, which is only 30 calories in 100 grams of watermelon. This fruit also contains no fat.

Benefits of Watermelon for Body Health

The following are various benefits of watermelon that are a pity to miss:

Heart health

According to Purdue University, watermelon contains high levels of lycopene. The content of lycopnes, effective to protect body cells from damage and reduce the risk of heart disease. In addition, watermelon contains citruline and arginine, which each of these substances is good for heart health.

A journal published by the American Journal of Hypertension, found that arginine is good for the health of blood flow pumped by the heart. Arginine can also help reduce excess fat which can cause cholesterol until a sudden heart attack.

Overcoming constipation

Constipation or difficulty defecating can be caused by various things, such as a low-fiber diet, or eating dairy products, such as cheese. Eating fruits and vegetables that are rich in fiber can help smooth the digestive process and relieve constipation. Fruit that is high in water content, such as watermelon and melon, is also good for preventing and helping to overcome this condition.

Relieves symptoms of arthritis

Research shows that a diet high in vegetables and fruit has a good effect on reducing the symptoms of arthritis, and reducing inflammation which can damage joints and bones further. Besides being rich in water, watermelon also contains vitamin C, vitamin B6, antioxidants, beta carotene, selenium, and zinc which can help relieve pain and stiffness in muscles.

Prevent prostate cancer

Watermelon contains vitamin C, vitamin A, and antioxidant lycopene needed by the body. Antioxidants can help the body fight cancer-causing free radicals. Lycopene alone can reduce the risk of prostate cancer.

Beautify skin and hair

Not only good for health, watermelons can also beautify skin and hair. This is because watermelons contain vitamins and minerals needed by the body. In addition to the water content that can keep the body well hydrated, vitamin C in watermelon will help produce collagen for the formation of skin and hair tissue. In addition, watermelon also contains vitamin A which helps the production and repair of skin cells.

Prevent chronic diseases

Thanks to the content of lycopene and vitamin C in it, watermelon can increase levels of antioxidants and reduce inflammation, which is believed to reduce the risk of various chronic diseases, such as diabetes, heart and blood vessel disease, cancer, and cataracts.

Health risks that arise when eating excessive watermelon

If eaten in reasonable amounts, watermelon will not produce serious side effects. But if you eat in excessive amounts, it is possible that the body will experience a bad reaction because there are too many contents of lycopene and potassium. The American Cancer Society states, consumption of watermelon that contains more than 30 mg of lycopene every day, has the potential to cause nausea, diarrhea, digestive disorders, and flatulence.

If you experience a condition of serious hyperkalemia, which is too much potassium in the blood, maybe you are not permitted to consume more than one cup of watermelon per day, where in 1 portion of the watermelon cup contains 140 mg of potassium. According to the National Institutes of Health, hyperkalemia can cause irregular heartbeat and other cardiovascular problems, it can even reduce muscle control.

In addition to the various benefits of watermelon mentioned above, this fruit is also thought to prevent asthma recurrence and help maintain blood pressure. What is clear, high water content can meet the needs of body fluids to prevent dehydration.

Place watermelon at room temperature so that the lycopene and beta carotene content increases. Research shows that the content of beta carotene can increase up to 139% and lycopene increases by 40% if the watermelon is placed at room temperature. In addition, watermelons will also rot faster if stored in the refrigerator, compared to if placed at room temperature.

Beautiful, sweet, refreshing, and contains many nutrients needed by the body. That's why it's a pity if you remove watermelon from the daily menu list and waste good health watermelon benefits. Start making watermelon as one of the fruits that you regularly consume every day.



Hoang, et al. Dietary Carotenoid Intakes and Prostate Cancer Risk: A Case-Control Study from Vietnam. Nutrients. 2018. 10(1), pp. 70.

United States Department of Agriculture, Agricultural Research Service USDA (2018). Basic Report: 09326, Watermelon, raw.

Hosseini, et al. Effects of Fruit and Vegetable Consumption on Risk of Asthma, Wheezing and Immune Responses: A Systematic Review and Meta-Analysis. Nutrients. 2017. 9(4), pp. 341.

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Is a health and wellness enthusiast. In him free time, she loves to travel and taste different types of teas.

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