Watermelon: Health Benefits, Side Effects, Nutritional Facts

People must always try to add fruits to their daily diet. And one fruit that a lot of people tend to love the most is watermelon. It is extremely delicious and also has quite a few health benefits. In this blog, we will discuss the importance of watermelon in the human diet, its health benefits, nutritional facts, and many more things.

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Watermelon is a juicy and refreshing fruit that is a great addition to any diet (1). It is rich in antioxidants, vitamins, and minerals that help in maintaining good health. The fruit is also low in calories, making it a perfect choice for those who are trying to lose weight. As watermelon is a water-rich fruit which consists of 92% water, it works excellently as a summer fruit to keep yourself hydrated in the scorching heat. This fruit can be consumed in many different ways like fruit salads, smoothies, juices, etc.

Health Benefits of Watermelon:

Several watermelon benefits are ranging from the ones for your skin to your hair and from weight loss to many others. Here's a list for you to understand.

1. Watermelon Benefits for Skin:

Watermelon is an excellent source of vitamin C, which is essential for healthy skin (2). The vitamin helps in the production of collagen, a protein that keeps the skin firm and supple. Watermelon also contains lycopene, a powerful antioxidant that protects your skin from damage caused by harmful UV rays. The fruit is also rich in water, which helps in hydrating your skin and keep it moisturized. It also aids in reducing inflammation and preventing acne. Doesn’t all that sound like the greatest watermelon benefits for women who are struggling with maintaining good skin health?

Watermelon Benefits for Skin

2. Watermelon Benefits for Hair:

One of the best watermelon benefits for men is that it works amazingly for hair health. The fruit is loaded with vitamins A and C, which help in the production of sebum, an oily substance that keeps your hair healthy and moisturized. It also contains biotin, which is a vitamin that promotes hair growth and prevents hair loss. So men and women who are looking to repair damaged hair or maintain healthy hair must start adding watermelon to their daily diet, especially during summer.

Other than consuming watermelons for skin and hair, you can also incorporate some safe supplements like Saffola Fittify The Perfekt Gummies For Hair Skin & Nail Health. These gummies are enriched with all the goodness for you to lead a holistic diet plan that will aid in controlling hair loss and building collagen as well.

3. Watermelon for Weight Loss:

Watermelon is a great option for those looking to shed some extra kilos. This fruit is low in calories and high in water content, as you already know now, making it a perfect choice for those who want to feel full without consuming too many calories. It also contains fiber, which helps in promoting satiety and reducing appetite. It's one of the best fruits that you can rely on when it comes to achieving your weight loss goals as it's available all through the year and easy on the pockets too.

Watermelon for Weight Loss

4. Other Health Benefits of Watermelon:

Apart from the above watermelon benefits, it has numerous other health benefits. It is rich in potassium, a mineral that helps in regulating your blood pressure and prevents heart diseases. The fruit also contains citrulline, an amino acid that aids in improving blood circulation and reducing muscle soreness.

Nutritional Facts of Watermelon:

There are various nutrients in watermelon that you should know of (3). One cup of diced watermelon (152 grams) contains the following:

  • Calories: 46
  • Carbs: 11.6 grams
  • Protein: 0.9 grams
  • Fat: 0.2 grams
  • Fiber: 0.6 grams
  • Vitamin C: 21% of the RDI
  • Vitamin A: 18% of the RDI
  • Potassium: 5% of the RDI

How to Incorporate Watermelon into Your Diet?

There are numerous ways to incorporate watermelon into your diet. You can enjoy it as a refreshing snack on its own, just chop it up and munch on it. You can also add it to your smoothies along with the addition of other fruits. It can be used in fresh salads, or to make delicious desserts such as sorbets and popsicles.

Watermelon into Your Diet

Watermelon Side Effects:

While this fruit has quite a few health benefits, there are some watermelon side effects that you should be aware of too. We've mentioned them below for you.

1. Allergic Reactions:

While watermelon is generally safe for most people, some may experience allergic reactions. Symptoms may include itching, swelling, and difficulty breathing (4). If you experience any of these symptoms after consuming watermelon, seek medical attention immediately.

2. High in Sugar:

Watermelon is also high in natural sugars, which may be a concern for people with diabetes or those who are trying to reduce their sugar intake (5). It is best to consume watermelon in moderation and consult a healthcare professional if you have any concerns.

3. May Cause Diarrhea:

Watermelon is also a natural diuretic, which means it can increase urine production and cause dehydration. Consuming large amounts of watermelon may also cause diarrhoea or stomach discomfort.

4. Bloating and Other Stomach Problems:

Some people may experience bloating, gas, or other stomach problems after consuming watermelon (6). This may be due to its high fiber content or individual sensitivity. It is best to consume watermelon in moderation and listen to your body's signals to avoid any of these side effects.


Watermelon is a delicious and nutritious fruit that offers numerous health benefits. It is rich in antioxidants, vitamins, and minerals that help in maintaining good health. However, it is essential to consume it in moderation and be aware of potential side effects. By incorporating watermelon into your diet, you can enjoy its benefits and improve your overall health. So, what are you waiting for? Go ahead and grab a slice of watermelon today to reap all of its goodness!

FAQs for Health Benefits of Watermelon:

  • How much watermelon should a diabetic eat?

The good news is that watermelon is a low-glycemic fruit, which means it won't cause a rapid spike in your blood sugar levels. However, like all fruits, it does contain natural sugars that can affect blood sugar levels. So, it's important to eat watermelon in moderation and keep track of your blood sugar levels.

  • Is watermelon a fat burner?

Many people believe that watermelon is a fat-burning fruit. While there's no scientific evidence to suggest that watermelon specifically burns fat, it is a low-calorie, nutrient-dense fruit that can help support weight loss.

  • Can I eat watermelon at night?

There's a common misconception that eating fruit at night can lead to weight gain. However, there's no scientific evidence to support this claim. Many fruits, including watermelon, can be a healthy snack option before bedtime. It is high in water content, which can help you stay hydrated throughout the night. Just be sure to watch your portion sizes and avoid eating large amounts of watermelon before bed, as this could lead to discomfort or indigestion.

  • Do watermelons cause bloating?

Like many fruits, watermelon contains natural sugars and fiber that can cause bloating in some people. However, this doesn't mean that watermelon is inherently bad for digestion. If you're prone to bloating or have a sensitive digestive system, it's best to eat watermelon in moderation and pay attention to how your body reacts.

  • Is it ok to eat watermelon every day?

Watermelon is a healthy, nutrient-dense fruit that can be enjoyed as part of a balanced diet. However, like all foods, it's important to eat watermelon in moderation and alter your diet to ensure you're getting a wide range of nutrients. Eating too much watermelon can lead to an upset stomach, diarrhoea, or other digestive issues. So, if you're thinking about making watermelon a daily staple in your diet, be sure to watch your portion sizes and balance it with other healthy foods.

  • Is watermelon a superfood?

Watermelon qualifies as a superfood as it's not only low in calories and high in nutrients but also contains antioxidants that can help protect against chronic diseases. Watermelon is also a good source of lycopene, a powerful antioxidant that has been linked to a reduced risk of heart disease, cancer, and other chronic conditions. Additionally, its high water content can help keep you hydrated and support overall health.