- Calories: 45.6
- Fat: 0.2 g
- Cholesterol: 0 mg
- Sodium: 1.52 mg
- Carbohydrates: 11.5 grams
- Fiber: 0.6 g
- Vitamin C: 12.3 mg
- Potassium: 170 mg
- Calcium: 10 mg
- Vitamin A: 865 IU
Effective grandson of high blood pressure and heart disease
Lycopene is a natural antioxidant that gives watermelon its red color. Beyond its shade, lycopene has been shown to reduce the risk of age-related cancer and eye disorders. Studies suggest that it may have effects on lowering blood pressure when consumed regularly through dietary measures. Research has suggested that it may benefit heart disease by reducing inflammation associated with high levels of lipoprotein through increasing the amounts of good cholesterol in the body (HDL).
Helps with weight loss
A study published in 2019 found that subjects who were considered overweight or clinically obese and ate watermelon instead of low-fat cookies experienced greater satiety. Eating watermelon daily was associated with a decrease in the subjects’ body weight, body mass index, blood pressure and waist circumference. Those who ate the cookies had higher levels of oxidative stress than the other group. Blood pressure and body fat also rose.
Improves the appearance of the skin
The water and vitamins A, B6 and C in watermelon help the skin stay soft, smooth and supple. Vitamin C increases collagen production, which improves skin elasticity and blood flow to the skin. Vitamin A helps repair skin cells in preventing dry and flaky skin, while Vitamin B6 helps with skin rashes.
Lycopene can play a role in protecting the skin from the sun and reduces the chance of getting sunburn. But that certainly does not mean that you should skip sunscreen.
Reduces muscle pain
A small study found that athletes who drank watermelon juice experienced reduced muscle pain for up to 24 hours. The juice also helped speed up their recovery rate. Researchers have linked the ability of watermelon juice to relieve sore muscles to its L-citrulin content, an amino acid that helps reduce muscle damage.
What about the kernels and shell?
The peel and seeds of the watermelon also offer their own health benefits. The peels have less sugar and more fiber than the watermelon itself. Watermelon peels also contain L-citrulline, which may reduce blood pressure. Watermelon seeds are rich in magnesium. They also contain folic acid and monounsaturated and polyunsaturated fatty acids.