Watermelon belongs to the Cucurbitaceae family. It is a popular fruit for hydration in summer and is available throughout the year in the United States.

Watermelon contains many health benefits, such as effectively preventing dehydration, reducing blood pressure, relieving muscle soreness, and also playing an active role in preventing chronic diseases like heart disease and Alzheimer's disease.

Raw watermelon is rich in antioxidants, such as lycopene and L-citrulline, and also contains nutrients like potassium, vitamin C, vitamin A, magnesium, and fiber. In addition, watermelon seeds also contain magnesium, iron, zinc, and healthy fats.

Watermelon is an extremely healthy fruit. You can simply enjoy its sweetness or skillfully incorporate it into sweet or savory recipes. Next, let's explore the health benefits of watermelon together and how to perfectly include it in our daily diet.

It is no coincidence that the word "water" is in the name of watermelon. By weight, about 95% of watermelon is water. A cup of watermelon contains approximately five ounces of water, which is roughly the size of a yogurt container.

Consuming an adequate amount of liquid (including water-rich foods) has many benefits for physical health. For example, it can lubricate joints, prevent dehydration, protect the spinal cord, promote the excretion of body waste (such as through urination, sweating, and defecation), effectively regulate body temperature, and help prevent certain diseases.

Watermelon is one of the excellent sources of lycopene. Lycopene is an antioxidant that can effectively combat oxidative stress caused by free radicals that damage cells.

Because of this, lycopene may be a key factor in reducing the risk of many chronic diseases, including age-related macular degeneration (AMD), Alzheimer's disease, cancer (including breast cancer, lung cancer, and prostate cancer), heart disease, type 2 diabetes, and ulcerative colitis.

If you want to consume more lycopene, you may choose traditional pink-fleshed watermelon, as it contains more antioxidants than yellow and orange varieties.

L-citrulline is an amino acid found in watermelon, especially in the white part of the rind. L-citrulline can help blood vessels relax and improve blood circulation, thereby improving arterial function and reducing blood pressure.

Some evidence shows that L-citrulline can enhance muscle oxygenation and exercise performance during endurance training.

Watermelon is beneficial for maintaining skin health. The vitamin C and vitamin A in watermelon help protect skin health.

The lycopene in this fruit can protect against sun damage, although the effect is not immediate.

Compared with processed sweet foods, eating watermelon may be more helpful in controlling weight.

In a study published in 2019, researchers investigated the changes in satiety and weight of overweight and obese adults after a four-week intervention. The researchers asked one group to eat two cups of fresh watermelon every day, while the other group ate low-fat biscuits with the same calorie content as watermelon.

The researchers allowed these subjects to eat snacks at any time of the day, either once or multiple times, alone or with other foods. The results showed that watermelon made people feel more satiated than biscuits, and this satiety could last for 90 minutes after consumption. People who ate watermelon lost weight, had reduced waist-to-hip ratios and blood pressure levels, and also had improved cholesterol levels.

In a study published in 2017, researchers asked participants to drink 16 ounces of watermelon juice rich in L-citrulline two hours before running a half marathon. The researchers found that compared with the placebo group, those who drank watermelon juice had reduced muscle soreness for up to 72 hours.

However, more in-depth research is still needed to confirm the effect of watermelon juice in relieving muscle soreness.

The fiber content in watermelon is not very high. However, the fiber in watermelon has a positive effect on maintaining intestinal health. Watermelon contains liquid and prebiotics, which can stimulate the growth and activity of "beneficial" bacteria in the large intestine.

Prebiotics are closely related to healthy immune function, anti-inflammatory effects, and positive emotions.

Prebiotics can also promote mineral absorption, improve blood sugar and insulin levels, and may play a role in preventing colon cancer.

A cup of diced watermelon contains the following nutrients: about 45.6 calories, 0.228 grams of fat, 1.52 milligrams of sodium, 11.5 grams of carbohydrates, 0.608 grams of fiber, 9.42 grams of added sugar, and 0.927 grams of protein.

The natural sweetness of watermelon combined with vitamin A and C helps enhance immune function and promote skin health.

In addition, it also contains other nutrients such as potassium, magnesium, vitamin B, and antioxidants beneficial to health.

In general, moderate consumption of watermelon is a safe choice. However, people with certain health problems may need to be cautious when eating it.

For diabetic patients, watermelon has a high glycemic index (GI). GI represents the speed at which blood sugar rises after consuming certain foods. Low GI foods cause blood sugar to rise slowly, while high GI foods make blood sugar rise rapidly. Diabetic patients do not need to completely avoid high GI foods like watermelon. However, eating watermelon with low GI foods (such as high-fiber bran cereals or oatmeal) helps control blood sugar levels.

For people with gastrointestinal problems, watermelon is a high FODMAP food. FODMAP is a general term for short-chain carbohydrates, sugars, starches, and fibers. The small intestine has limited absorption ability for high FODMAP foods. Instead, FODMAP retains water and ferments in the colon, producing gas. People with gastrointestinal diseases such as irritable bowel syndrome (IBS) may experience symptoms such as stomach cramps and diarrhea.

For people with oral allergy syndrome, oral allergy syndrome is a type of pollen allergy. Ragweed pollen is related to watermelon. Therefore, some people may experience lip tingling or itchy mouth after eating watermelon. However, since the body can quickly break down watermelon in the mouth and stomach, the possibility of severe allergic symptoms is relatively low.

The trick to selecting a ripe watermelon is to look for yellow or cream-colored spots or patches on the watermelon, which is an important sign of peak ripeness. Because watermelon has a high water content, it will feel heavy when picked up. Be sure to wash the watermelon thoroughly before cutting it to remove any bacteria on the surface.

Fresh watermelon has a wide range of uses. You can add it to a garden vegetable salad or serve it with balsamic vinegar on fresh vegetables. You can also mix watermelon with coconut milk and chopped dark chocolate and then pour the mixture into popsicle molds to make an alternative to ice products made with added sugar. You can mix watermelon chunks or balls with other fresh fruits to make a simple fruit salad and garnish it with fresh mint, freshly grated ginger, or shredded coconut. Mix seedless watermelon with fresh lemon juice and freeze it to get a refreshing smoothie drink. Dip fresh watermelon chunks into melted dark chocolate. The combination of these two foods is surprisingly delicious. Make a batch of watermelon salsa by mixing it with cucumbers, red onions, jalapenos, cilantro, and lime juice. String watermelon and avocado chunks, coat them with lime juice, and make a colorful snack or appetizer that can be eaten raw or grilled.

In conclusion, watermelon is a delicious and highly beneficial fruit. Studies have shown that the nutrients in watermelon can reduce blood pressure, improve blood circulation, and are very beneficial to heart health. Watermelon can also help relieve muscle soreness, control weight, aid digestion, and protect the skin. Eating watermelon can also prevent chronic diseases, including Alzheimer's disease, heart disease, and type 2 diabetes. In general, eating watermelon is safe; however, if you have any concerns, it is recommended to consult a healthcare provider before consumption.