1. Helps You Hydrate.
Drinking water is an important way to keep your body hydratedHowever, eating foods that have a high water content can also help. Interestingly, watermelon is 92% water . What’s more, a high water content is one of the reasons why fruits and vegetables help you feel full. The combination of water and fiber means you're eating a good volume of food without a lot of calories.
2. Contains Nutrients and Beneficial Plant Compounds.
As far as fruits go, watermelon is one of the lowest in calories — only 46 calories per cup (154 grams). That's lower than even low-sugar fruits such as berries. Watermelon is also high in carotenoids, including beta-carotene and lycopene. Plus, it has citrulline, an important amino acid.
3. Contains Compounds That May Help Prevent Cancer.
Researchers have studied lycopene and other individual plant compounds in watermelon for their anti-cancer effects. Though lycopene intake is associated with a lower risk of some types of cancer, study results are mixed. The strongest link so far seems to be between lycopene and cancers of the digestive system. It appears to reduce cancer risk by lowering insulin-like growth factor (IGF), a protein involved in cell division. High IGF levels are linked to cancer.
4. May Lower Inflammation and Oxidative Stress.
Watermelon may help lower inflammation and oxidative damage, as it's rich in the anti-inflammatory antioxidants lycopene and vitamin C. In a 2015 study, lab rats were fed watermelon powder to supplement an unhealthy diet. Compared to the control group, they developed lower levels of the inflammatory marker C-reactive protein and less oxidative stress. In an earlier study, humans were given lycopene-rich tomato juice with added vitamin C. Overall, their markers of inflammation went down and antioxidants went up. Watermelon has both lycopene and vitamin C.
5. May Help Prevent Macular Degeneration.
Lycopene is found in several parts of the eye where it helps protect against oxidative damage and inflammation. It may also prevent age-related macular degeneration (AMD). This is a common eye problem that can cause blindness in older adults. Lycopene's role as an antioxidant and anti-inflammatory compound may help prevent AMD from developing and getting worse.
6. Is Good for Skin and Hair.
Two vitamins in watermelon — A and C — are important for skin and hair health. Vitamin C helps your body make collagen, a protein that keeps your skin supple and your hair strong. Vitamin A is also important for healthy skin since it helps create and repair skin cells. Without enough vitamin A, your skin can look dry and flaky. Both lycopene and beta-carotene may also help protect your skin from sunburn.
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