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The Wonders of Watermelon

Updated on July 31, 2015

Watermelon's are more than just something to enjoy during the summer, they're a nutritional powerhouse. The watermelon is a vine-like flowering plant originating from Africa. It's an annual plant that is a special kind of berry known as a pepo. It's packed with phenolic compounds such as flavonoids, carotenoids, and triteipenoids for anti-inflammatory and antioxidant benefits.

The flesh is the richest source of citrulline.
The flesh is the richest source of citrulline.

Citrulline

Citrulline is an amino acids converted by our bodies into arginine. The flesh of a watermelon contains approximately 250 mg of citrulline per cup and is one of the riches sources. After being converted into arginine it then relaxes and expands the blood vessels which can be helpful in the treatment of angina, high blood pressure, and other cardiovascular problems. There's even some evidence that arginine can help prevent excess fat accumulation in cells. It does this by blocking the activity of an enzyme called tissue-nonspecific alkaline phosphatase (TNAP).

Lycopene is what gives watermelon its red pigment.
Lycopene is what gives watermelon its red pigment.

Lycopene

It was once thought that tomatoes were the richest source of lycopene but it's been shown that watermelon actually contains more lycopene by 40%. Lycopene is a phytonutrient that has been linked with heart, bone, and prostate health. It's the red pigment found in certain plant and algal tissues. The antioxidants are thought to help prevent asthma caused by exercise and can be helpful in eye disorders such as age-related macular degeneration which can lead to loss of vision, cataracts, and clouding of the lens.

The seeds have small amounts of iron and zinc.
The seeds have small amounts of iron and zinc.

Vitamins

Usually when you think of watermelon water content is one of the things that comes to mind. While watermelon does have a high water content it's also a nutrient dense food. Just one cup of watermelon will provide you with 17% of vitamin A, 21% of vitamin C, 2% of iron, and 1% of calcium. It also contains thiamin, riboflavin, niacin, vitamin B-6, folate, pantothenic acid, magnesium, phosphorus, potassium, zinc, copper, manganese, selenium, choline, and betaine.

A yellow crimson watermelon.
A yellow crimson watermelon.

Little Known Facts

  • The juice may relieve muscle soreness.
  • It's considered a fruit and a vegetable.
  • There's a yellow watermelon known as a Yellow Crimson.
  • The seeds can provide small but helpful amounts of iron and zinc. However you would need to eat at least 700 of them to obtain 1-2 milligrams of these minerals.
  • It contains about 92% of water.

The watermelon is a vine-like flowering plant originating from Africa.
The watermelon is a vine-like flowering plant originating from Africa.

How to Cut a Watermelon

Cast your vote for Berry and Watermelon Smoothie

Berry and Watermelon Smoothie

Makes 1 serving

  • Mixed berries (personally I love strawberries and blackberries for this)
  • Watermelon
  • Yogurt, vanilla or plain
  • Raspberry Juice


  1. Put in one cup of raspberry juice.
  2. Add a handful of berries.
  3. Cut up and add 4 chunks of watermelon.
  4. Add 1 tbsp of yogurt.
  5. Blend for 40-45 seconds.


If the seeds are going to bother you be sure to remove them from the watermelon chunks before you put them in your blender.

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    • juderes profile image

      judalyn eres 2 years ago from cebu city, philippines

      I like it when juiced and mixed with other fruit.

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