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Without any doubt, watermelon is a great hunger and thirst quencher. It is an excellent fruit to eat that is energizing and refreshing.

Watermelon, also known for its scientific name Citrullus lanatus, is a vine flowering plant belonging to the family. Other fruits that belong to this family include cantaloupe, honeydew, and cucumber.

It is common in tropical and temperate regions. It has a round and green fruit with stems that can grow up to three (3) meters or 10 feet long.

Nutrition Facts

Watermelon is a tasty and nutritious food you should not miss.

Heres a quick check of the nutritional information based on two cups serving of diced watermelon.

  • Calories: 80 (Calories from Fat 0)
  • Total Fat: 0g (0%)
  • Total Carbohydrate: 21g (7%)
  • Dietary Fiber: 1g (4%)
  • Sugars: 20g
  • Cholesterol: 0mg (0%)
  • Sodium: 0mg (0%)
  • Potassium: 270mg (8%)
  • Protein: 1g
  • Vitamin A: (30%)
  • Vitamin C: (25%)
  • Calcium: (2%)
  • Iron: (4%)

Health Benefits

Best for Hydration

Water is the best source of fluid for hydration.

However, watermelon can also keep you hydrated because of its high water content.

Thats right! Watermelon has an estimated water content of 92% making you feel full and energized.

Moreover, feel at ease that you are not eating many calories because of the perfect water and fiber combination.

May Prevent Cancer

For years, researchers have studied lycopene compounds in watermelon for their anti-cancer effects.

However, the results showed mixed possibilities, although lycopene is associated with lowering cancer risk in humans.

For one, lycopene appears to reduce cancer risk by lowering insulin-like growth factor (IGF), a protein involved in cell division. Having high IGF levels are usually linked to cancer.

Rich in Nutrients and Helpful Plant Compounds

Watermelon is one of the fruits with the lowest calories.

Moreover, it is rich in other nutrients plus helpful antioxidants such as the following:

Vitamin C

Vitamin C helps prevent cell damage from free radicals.


Carotenoids are a class of plant compounds that includes alpha-carotene and beta-carotene. They are converted into Vitamin A that is used by the body.

Cucurbitacin E

Cucurbitacin E is another plant compound with antioxidant and anti-inflammatory effects.

May Improve Heart Health

One of the common diseases is heart problems.

For years, some studies suggest that several nutrients in watermelon have benefits for heart health.

Lycopene in watermelon may help lower cholesterol and blood pressure. It also contains citrulline, an amino acid that may increase nitric oxide levels in the body.

May Reduce Inflammation and Oxidative Stress

Inflammation is the start of many chronic diseases.

The good thing is that watermelon may help lower inflammation and oxidative damage because of its antioxidant properties.

May Help Prevent Macular Degeneration

Lycopene in watermelon may also prevent age-related macular degeneration (AMD), a common eye problem.

As an antioxidant, it has an anti-inflammatory compound that may help prevent AMD from developing and progressing.

Best for Skin and Hair

Vitamins A and C are essential for skin and hair health.

In particular, vitamin C helps make collagen, a protein that keeps skin supple and hair healthy.

On the other hand, vitamin A is also necessary for healthy skin since it can repair skin cells.

May Help Reduce Muscle Soreness

According to some studies, citrulline, an amino acid in watermelon, may reduce muscle soreness.

This is because watermelon juice appears to enhance the absorption of citrulline in the body.

May Aid in Digestion

Watermelon contains lots of water and a small amount of fiber that are vital for good digestion.

In a nutshell, fiber can provide bulk for your stool, while water helps keep your digestive tract moving efficiently.


If eaten in reasonable amounts, watermelons should have no serious side effects.

However, too much of anything is not always good for the health.

Eating watermelon beyond the recommended intake may cause problems from having too much lycopene or potassium.

Hence, it is recommended to monitor your daily consumption of this super fruit.

Where can i buy Watermelon?  Find out which local farmer has Watermelon

Local food near you

Here are the locals near you selling fresh Watermelon:

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