Benefits of watermelons

Amany Abdel-Moneim , Tuesday 11 Jul 2023

Nothing beats a refreshing juicy wedge of watermelon on a hot summer’s day. Fortunately, it's also extremely healthy.

Benefits of watermelons
Benefits of watermelons


Watermelons are a summertime favourite. Nothing beats a refreshing juicy wedge of watermelon on a hot summer’s day. Fortunately, it’s also extremely healthy.

Watermelons are a delicious and nutritious fruit that can cool you down on a sunny day while offering numerous health benefits. They can help you manage diabetes and fight the free radicals that can make your body prone to chronic illnesses. They can also help you avoid the risks of developing heart disease, asthma attacks, and also aid in weight loss. 

This healthy fruit contains 45 calories, Vitamins C and A, and the minerals and antioxidants that can keep you healthy. The best part about watermelons is that they will keep you hydrated since they consist of more than 90 per cent of water that will help you to curb your appetite and give you a feeling of fullness. 

There are many types of watermelon, such as seedless, seeded, red and orange. You can also eat watermelon seeds, which are rich in minerals like copper, zinc, iron, and manganese.

The correct way to choose a ripe watermelon is to look for one with smooth skin without dents and bruises. Look for a pale yellow or cream-coloured spot that was where the melon rested on the ground. This bald spot changes colour after the ripening of the fruit. Watermelons should sound hollow when you tap them.

Here are some health benefits of watermelons:

Keeping you hydrated:

Watermelons consist of more than 90 per cent water and can curb your appetite and prevent dehydration. Staying hydrated is good for cardiovascular health and can keep your body cool during the summer months. Just consume one cup of watermelon every day and you will be good to go.


Managing blood sugar:

The L-arginine amino acid that watermelons contain is crucial for regulating the body’s glucose metabolism and insulin production. This juicy fruit helps your kidneys to convert L-citrulline (an amino acid) into L-arginine. These two amino acids can help to protect you from diabetes.


Helping with weight loss:

Since watermelons consist of mostly water, they give you a feeling of fullness, helping you to curb your appetite and preventing you from snacking on your favourite foods.


Preventing cardiovascular disease:

Lycopene is found in watermelons and this gives the fruit its reddish colour. It can reduce cholesterol and thereby reduce your risk of developing heart-related diseases. 

Decreasing asthma:

Watermelons are a good source of Vitamin C, which can help in reducing the effects of asthma. Just one cup of watermelon every day can fight some of the severe effects of asthma. 


Fighting inflammation:

Inflammation can cause serious diseases including heart disease, cancer and fibromyalgia. To fight this sort of inflammation, simply add watermelons to your daily diet.


Preventing heat stroke:

Watermelons contain electrolytes that can prevent heat stroke. Sip some watermelon juice and this will keep your body cool and help to regulate body temperature.


Helping with digestion:

Watermelons contain both water and fibre, essential for a happy digestive system. A diet low in fibre can lead to constipation and other issues, so add watermelons and other fibre-rich foods to your diet to ease any indigestion or constipation problems.


Boosting immunity: 

Getting a variety of essential vitamins and minerals is one key to a strong immune system. Watermelons are a good source of nutrients that are especially crucial to this mission, including Vitamins A and C and the amino acid L-citrulline.


Promoting healthy skin:

As a rich source of powerful anti-oxidants like Vitamin A, C, and lycopene, watermelons can safeguard against the free radicals that are responsible for wrinkles, fine lines, and skin blemishes. Vitamin A is an essential nutrient for maintaining the integrity of skin, reducing acne and moisturising the skin. Vitamin C can boost collagen production, which is essential for maintaining the elasticity of the skin and improving skin texture.

* A version of this article appears in print in the 13 July, 2023 edition of Al-Ahram Weekly

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