Let’s be real—nothing says summer quite like a big, juicy slice of watermelon. But honestly, I’ll take it any time of year. Cold, sweet, refreshing… it just hits the spot.
That said, I know watermelon gets a bit of a bad rap sometimes. You’ve probably heard people say it’s “just sugar water,” “high glycemic,” or “not very nutritious.” Sound familiar?
Well, let’s clear that up—because watermelon is actually way more than just a tasty treat.
So, is watermelon mostly water?
Yep, about 90% of it is water—which makes it super hydrating—but that’s not the whole story. Watermelon is also packed with vitamins A, B6, and C, along with potassium, antioxidants, and a big-time compound called lycopene.
You’ve probably heard of lycopene in tomatoes, right? Turns out watermelon has even more. One cup of watermelon has about 1.5 times the lycopene of a big, fresh tomato. And let’s be honest—when was the last time you stopped at one cup of watermelon?
That bright red flesh is one of the richest sources of lycopene you can eat. Even after you cut it up and toss it in the fridge, the lycopene stays stable and strong, ready to fight off inflammation and oxidative stress. Some studies even say lycopene might be more powerful than beta carotene (another red/orange antioxidant found in carrots and sweet potatoes).
Heart Health Hero
Lycopene’s no slouch when it comes to protecting your heart. It’s a natural anti-inflammatory and antioxidant, helping reduce damage to your cardiovascular system. But there’s more—watermelon also contains citrulline, an amino acid that gets converted into arginine, which your body uses to make nitric oxide (NO).
Why should you care? Because nitric oxide helps relax and open up blood vessels, which can lower blood pressure and increase blood flow—to your muscles, brain, heart, and… other places. Yep, there’s even evidence citrulline can help with ahem male performance, kind of like nature’s version of Viagra (though you’d have to eat a lot of watermelon for that).
In fact, a Florida State University study found that watermelon helped lower blood pressure, especially in overweight adults. It’s a small fruit with a big impact.
Bonus: citrulline may even help block the storage of fat in fat cells. So, it’s not just heart-healthy—it could be waistline-friendly too.
Watermelon vs. Statins?
Believe it or not, watermelon makes the list of heart-healthy foods that can rival statins. That’s because lycopene may help reduce LDL (the “bad”) cholesterol by limiting the enzyme that produces it in your body.
Plus, in large studies (like one that followed 13,000 adults), low levels of carotenoids—especially lycopene—were linked with a higher risk of early death. Other studies have shown that men with higher blood levels of lycopene had a significantly lower risk of stroke. One study even showed a 50% lower risk of lethal prostate cancer in men with high lycopene levels. That’s no small thing.
Cancer-Fighting Bonus
Yep, lycopene does more than love your heart—it’s also a cancer-fighting powerhouse. Research links lycopene to lower risks of ovarian, brain, breast, and prostate cancers. And we’re talking real reductions in risk—not just minor differences.
For example, in men who already had elevated PSA levels, those with higher lycopene levels had a 50% lower risk of developing aggressive prostate cancer. Researchers think it’s because lycopene slows down the growth of blood vessels feeding tumors.
It’s also been studied in relation to lung, stomach, esophageal, pancreatic, colorectal, and cervical cancers. In other words—don’t underestimate that bright red slice.
Hydration and Recovery
Let’s not forget the obvious: watermelon is awesome for staying hydrated. Whether you’re sweating it out in the sun or just finished a tough workout, watermelon’s water and electrolytes (hello, potassium!) can help you bounce back fast.
And get this—it might even reduce muscle soreness if you eat it before you work out. The juice is refreshing, and the nutrients go to work on your recovery.
Don’t Stop at the Red Part
Most of us eat the sweet, juicy center and toss the rest, but the whole watermelon is edible—and nutritious. The white part near the rind? Full of antioxidants, vitamin C, and yep—more citrulline than the red part. Even the green rind is loaded with chlorophyll and more nutrients.
Try blending the rind with some lime juice for a refreshing slushy. Sounds weird, but it’s a fun way to use the whole fruit.
What About the Seeds?
Those little black seeds? Totally edible—and actually really good for you. They’re full of protein, fiber, iron, and zinc. So unless you’re in a seed-spitting contest, you might want to keep ’em around. (Seedless watermelons are fine too—just hybrids, not GMOs.)
Oh, and watermelon also contains cucurbitacin E, a natural anti-inflammatory compound that works similarly to NSAIDs like ibuprofen. So yeah, that slice of watermelon might be doing more for your sore knees than you think.
So What’s In It?
Besides water, watermelon brings some serious nutrients to the table:
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Vitamin A (great for eyes and skin)
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Vitamin C (hello, immune system)
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Vitamin B6 (helps with brain function and mood)
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Potassium (key for hydration and heart health)
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Magnesium (muscle and nerve support)
And all of that in just 46 calories per cup. Not bad at all.
How to Pick a Good One
Ah yes, the age-old watermelon mystery: how do you know if it’s actually going to be sweet and ripe?
Here’s the trick:
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Look for a creamy yellow spot on the underside. Not white. Not green. Yellow = ripe.
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Pick it up—go for the heaviest one for its size.
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Give it a thump—you want a deep, hollow sound (like a bass drum).
Do all three, and your odds of landing a perfect watermelon go way up.
But Wait… Isn’t It High in Sugar?
Yes, watermelon does have natural sugar—but it’s also super filling because of the water and fiber content. That means it’s actually hard to eat too much of it. And when you look at the glycemic load (not just the glycemic index), watermelon’s impact on your blood sugar isn’t nearly as dramatic as some people think.
Just don’t eat half a melon in one sitting every day, and you’re golden.
