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Watermelon Fruit Health Benefits and Recipes

Updated on April 12, 2013
Anamika S profile image

Anamika S Jain is a Social Media Consultant and Blogger. She is passionate about topics like Alternative Health Therapies and Hindu Mantras.

Health Benefits of Watermelon Fruit
Health Benefits of Watermelon Fruit
Watermelon flower
Watermelon flower
Square Shaped Watermelon
Square Shaped Watermelon
Watermelon juice
Watermelon juice
Watermelon Slice
Watermelon Slice

Nutritional Benefits of Watermelon Fruit

There is nothing more refreshing and thirst quenching like a juicy slice of watermelon fruit in summer. Watermelon is a member of the Cucurbitaceae family and related to the cantaloupe, squash and pumpkin that also grow on vines on the ground. The scientific name of this fruit is Citrultus Lanatus. It is found almost everywhere in the world and available throughout the year. It can be found in round, oblong or spherical in shape and feature thick green rinds that are often spotted or striped. It has a smooth exterior rind and a juicy interior flesh. Though the deep red-pink color fresh is the most common one can also find watermelons with orange or yellow inner flesh. It can be found with seeds and also seedless. Watermelon flesh is used in fruit salad, Jam, sorbet and juice to mention a few. Every part of the fruit is edible, even the seeds and the rind. Watermelon contains approximately 6% of sugar and 92 % water by weight making it an ideal fruit to consume during the hot summer. These fruit is said to have originated in Kalahari Desert of Africa. Since watermelon grows on vines it is considered by horticulturists as a vegetable. China is the world’s single largest watermelon producer. The leading commercial growers of watermelon include China, Russia, Turkey, Iran and the United States.

Watermelon is a good source of Vitamin C and Vitamin A. It is also a very good source of vitamin B6, vitamin B1, magnesium and potassium and at the same time low in calories. Even the inner rind of this fruit which is light green or white in color is loaded with many nutrients in it. Unfortunately many of us throw this away when consuming the fruit mostly due to our lack of knowledge of its benefits or because of the unique flavor. However, with the awareness of its benefits they are now used as vegetables and used to prepare stews, fries, pickles etc. Apart from its normal usage as fruit and vegetable it is also widely used to make products like lipsticks, lip-gloss, essences, shower gels and body fragrances. It is also an excellent fruit to try your carving skills.

Nutritional value of Watermelon, raw (edible parts) per 100 g (3.5 oz)

 127 kJ (30 kcal)
 7.55 g
 6.2 g
Dietary fiber
0.4 g
0.15 g
0.61 g
91.45 g
Vitamin A equiv.
28 μg (3%)
Thiamine (Vit. B1)
0.033 mg (3%)
Riboflavin (Vit. B2)
0.021 mg (1%)
 Niacin (Vit. B3)
 0.178 mg (1%)
Pantothenic acid (B5)
0.221 mg (4%)
Vitamin B6
0.045 mg (3%)
Folate (Vit. B9)
3 μg (1%)
Vitamin C
8.1 mg (14%)
7 mg (1%)
0.24 mg (2%)
10 mg (3%)
11 mg (2%)
112 mg (2%)
0.10 mg (1%)
Source :

Health Benefits of Watermelon

  1. Watermelon is a natural source of most antioxidant vitamins C and A to protect us from many diseases.
  2. It is low in calories and an excellent fruit for those who are calorie conscious.
  3. Watermelon is a fruit that is rich in electrolytes sodium and potassium that we lose through our perspiration. It also reduces the risk of dehydration.
  4. Watermelon is rich in the B vitamins like Vitamin B1 and B6 necessary for energy production.
  5. Watermelon is a good source of thiamin, potassium and magnesium which protect our body from so many diseases.
  6. According to a research published by the Asia Pacific Journal of Clinical Nutrition eating lycopene-rich fruits like watermelon can reduce a man's risk of developing prostate cancer and lowering inflammation that may cause hypertension and heart disease.
  7. According to a latest study done by Indian Association of Urologists, because of the lycopene content in this fruit it is helpful in increasing male fertility by improving both sperm concentration and motility.
  8. Consuming Watermelon or applying externally can do wonders for the skin by making it healthy and glowing. Cold watermelon also can be used as a compress on sore skin.

As you see there are numerous health benefits of consuming watermelon fruit or juice. So why not say bye to the harmful colas and start having this sweet and refreshing fruit instead?

Watermelon Carving

Watermelon Rind Pickle Recipe


Submit a Comment
  • rumanasaiyed profile image


    7 years ago from Sharjah, UAE

    Water melon is my favorite fruit. And you have mentioned many health benefits of this fruit.

    Voted up useful.

  • truebluewriter profile image

    Malds Menzon 

    7 years ago from Manila, Philippines

    Greats hub. I prefer Melons to be honest but water melons are also awesome especially when it's a bit hot.

  • milyas32 profile image

    Muhammad Ilyas 

    7 years ago from Pakistan

    No doubt a good article. the single fruit contains great nutrients. Thanks for sharing.

  • ratnaveera profile image


    8 years ago from Cumbum

    Thanks for sharing this great information, Anamika. I always love Watermelon fruits and I am happy to see the great health benefits of the fruit. You have written that it is growing throughout the year. But, in our area we can find it only during summer.

  • itsvssudheesh profile image


    8 years ago from kochi,kerala, india

    Thank you Anamika, For sharing this information. It was very useful.

  • Ana Teixeira profile image

    Ana Teixeira 

    8 years ago from Oporto, Porto, Portugal

    Watermelon is a great fruit and most definitely one of healthier ones! =). Thak you for this very informative hub! :). Voting up and SHARING!

  • ChristinCordle12 profile image


    9 years ago

    Delicious hub.

  • habee profile image

    Holle Abee 

    10 years ago from Georgia

    Yummy! I had a great GA melon just last night!

  • judydianne profile image


    10 years ago from Palm Harbor, FL

    I love watermelon smoothies. Yum! Thanks for reminding me. This was a very useful hub.

  • billyaustindillon profile image


    10 years ago

    Great reminder - fresh cold watermelon -soooo refreshing :)

  • HappyHer profile image

    Tracy Morrow 

    10 years ago from Cleveland, OH

    I love the taste of watermelon and it's such a refreshing treat! Thank you for a great hub about it.

  • samboiam profile image


    10 years ago from Texas

    There is nothing better than a cold watermelon on a hot summer day.

  • vrajavala profile image


    10 years ago from Port St. Lucie

    I didn't know watermelon grew in India. Love watermelon

  • dahoglund profile image

    Don A. Hoglund 

    10 years ago from Wisconsin Rapids

    This is informative. Watermelon has never been high on our list of things to eat.I like it when I do have it, but I think we always thought of it in terms of piknics and cookouts. We will have to think about having it more often.

  • jite profile image


    10 years ago from delhi

    very informative n useful hub.I like the watermelon.


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