Watermelon Nutrition Facts and 4 Health Benefits

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About Watermelon – The Perfect Summery Delight! If fruits were ever considered to be official indicators of changing seasons, the watermelon would definitely be one of the most trusted indicators. Come summer and watermelon consumption sky rockets. We know you’ll agree that the sweltering summer would be incomplete without a continuous supply of this juicy, refreshing fruit!


Best known for its marvelous thirst quenching ability, the watermelon is a sweet, crunchy fruit that is available all year round. However, the watermelons available during the summer season are of the best quality.  Did you know that the Egyptians held this fruit in the highest regard for its thirst quenching properties?

So much so that watermelons would also be placed inside the tombs of various Egyptian kings. Imagine that! Before you write the Egyptians off as a queer set of people, here’s a little piece of information that will help you to make sense of their actions: watermelons have a water content that hits 92%. A useful characteristic that could save an Egyptian’s life!

Watermelons are available in a variety of sizes, shapes and colors: they may be round or oblong, they may have fresh pink, rusty orange, golden yellow or pure white flesh which may or may not be speckled with seeds, and they may spotted, striped or just one solid color.

Watermelon- Nutritional Information

Even though watermelons owe their popularity largely to the whopping 92% water content, they do have more riches to offer in terms of their nutritional value. In fact watermelons are a force to be reckoned with in the Vitamins department.  One cup of watermelon, approximately 152 grams, contains 20.5% of vitamin C and 17.2% of vitamin A!

This juicy fruit is also contains a sizeable store of minerals such as potassium (4.8%) and magnesium (3.8%). This lip-smacking summer treat is not only refreshing and addictive, it also has the power to keep you body healthy and fit

Watermelons are the perfect choice for all those calorie-conscious people who have been searching for a food item that delivers on flavor and low calories. One cup (152 grams) of watermelon contains only 45 calories!

Watermelon- Health Benefits

Let’s take a look at the splendid benefits of watermelons, and why you should indulge in this mouth-watering fruit unabashedly this summer!

1. Stock Up On Those Antioxidants!

Watermelons are a brilliant source of vitamin C, Vitamin A (in the form of beta carotene) and lycopene. These three substances team up to form a powerful line of defense against free radical substances within the body.

Free radical substances, if allowed to flourish within the body unchecked, can dramatically increase the risks of stroke, heart attack, asthma, osteoarthritis and rheumatoid arthritis. A regular helping of watermelons ensures that the body gets its indispensable dose of antioxidants. These substances work vigorously to protect the body from free radical damage.

2. For Cancer Protection!

Free radicals within the body can severely damage the body’s cells. Prolonged damage can turn the affected body cells into cancer cells! The powerful antioxidants housed in the watermelon, especially lycopene, eliminate these free radicals and protect the body from several cancers including colon cancer, prostate cancer, endometrial cancer, lung cancer and breast cancer.

3. Rejuvenate Yourself!

Research states that B vitamins play an instrumental role in the production of energy within the body. Watermelons contain a rich store of B vitamins. So treat yourself to a fresh slice of chilled watermelon or a tall glass of cool watermelon juice, and revitalize your body’s energy supply!

4. Good for Your Eyes!

Research indicates that carotenoids and Vitamin A are frontline players in the body’s line of defense against age-related eye diseases. Watermelons contain generous amounts of both substances. Regular consumption of watermelons can reduce the risk of age-related macular degeneration, which results in a loss of vision.

Possible Ways To Enjoy Watermelons

Do you want to beat the summer heat in a fun, healthy way? Prepare a pitcher of chilled watermelon juice and sip this refreshing drink throughout the day. You can also slice or cube the fruit and toss it into a cold watermelon salad.

Add a few of your other favorite summer fruits to the salad to give it that extra zing! Watermelon jams and sorbets are a delectable, wholesome delight, and can also be prepared at home!

Possible Health Concerns          

Watermelons do not have any documented health risks. They do not contain oxalates or purine compounds, and are not mentioned in the Environmental Working Group’s list of fruits that might be tainted with pesticide residues.