Watermelon is one of my favorite fruits. It’s sweet & juicy and a perfect treat to beat summer heat. watermelons are packed with nutrients like vitamin A, vitamin B6, Vitamin C, amino acids, antioxidants. They  are fat-free, very low in sodium and calories.  Here are the top health benefits of watermelons. 

Nutrition profile: 

• calories — only 46 calories per cup (154 grams). 

• Total fat - 0.2g 

• Potassium -  4% of  RDI 

• Total carbohydrate 8g 

• Dietary fiber-  0.4g 

• Sugar - 6g

• Protein - 0.6g 

• Vitamin A - 11% of the RDI (Reference Daily Intake)

• Vitamin C - 13% of the RDI

• Iron - 1% of the RDI 

• Vitamins B1, B5 and B6 - 3% of the RDI

Watermelons contain about 92% of water which helps you to stay hydrated. High water content and fiber in watermelon make you feel full, that means you can eat a good volume of food without getting a lot of calories.  That’s why watermelon gets the attention of weight loss diet plans. 

Watermelon is a rich source of antioxidants. Beta-carotene, lycopene, Cucurbitacin E are the antioxidants present in watermelon.  Beta carotene is a type of carotenoids that is converted into vitamin A inside our bodies. Lycopene is also an antioxidant which does not change into vitamin A.  Lycopene is linked with many health benefits and it also gives the red color to food like watermelon and tomato. Lycopene may help keep eyes healthy. Cucurbitacin E has both antioxidant and anti-inflammatory properties. Scientific researchers have found that lycopene  has an anti-cancer effect. Especially the cancers in the digestive system. Cucurbitacin E has been investigated for its ability to inhibit tumor growth. 

Watermelons are good for heart health as well. Lycopene in watermelon may help to lower cholesterol levels and blood pressure, according to studies. Citrulline is an amino acid present in watermelon which may increase the nitric oxide levels in the body which leads to lower blood pressure. Vitamin A, vitamin B6, vitamin C and minerals like potassium and magnesium are also good for heart health. 

It is perfect to drink watermelon juice after exercise because Citrulline in watermelon may reduce muscle soreness and watermelon juice seems to enhance the absorption of citrulline. 

We all like to be beautiful right? Watermelon comes to help here too. It is good for skin and hair because watermelons are rich in both vitamin A & vitamin C. collagen is a protein which is important for making our skin supple and making our hair strong. Vitamin C helps our body to make collagen. Vitamin A is very important for your skin, without enough vitamin A your skin may look dry and flaky. Carotenoids in watermelon helps to protect your skin from sunburn. 

Fiber and water in watermelon are important for healthy digestion. Watermelons are soft and fleshy which makes it easy to digest. 

Many people prefer seedless watermelon. Watermelon seeds are low in calories and are nutrient dense. You can eat raw watermelon seeds, straight from the fruit or roasted seeds which are crispy. Watermelon seeds are also a good source of zinc. Zinc is an important mineral to boost immunity, cell growth and division, proper function of the digestive and nervous system. 

I think now you can get a good picture about how watermelons are surprisingly healthy.  Watermelons are not only tasty but also good for your health.