Health Benefits of Watermelon

It is already part of the lives of most Brazilians, probably for its sweet taste and affordable value. The watermelon is a fruit much appreciated especially on hot days, to be highly refreshing.

It is a creeping fruit (crawling vine), originally from Africa, with a red and sweet pulp, and may have a round or elongated shape.

The cultivation of watermelon is carried out throughout Brazil, from North to South, year-round in the hottest regions and from August to November in the coldest regions. The watermelon plant can reach 4 meters in length, its leaves are triangular and its flowers small.

In addition to the flavor and freshness, watermelon brings with it many vitamins that can benefit the life and health of those who consume it.


Watermelon is 90% water, but it also has several other properties:

  • Sugar – a source of energy for the body;
  • Calcium – reduces the risk of neurological diseases, it is essential for bones and teeth;
  • B-complex vitamins – protects the body from the invasion of aggressors;
  • Vitamin C – the queen of vitamins, antioxidant, treats flu and colds;
  • Iron – good for the heart, prevents anemia, boosts immunity, provides energy;
  • Phosphorus – balances PH, important for bones and teeth, provides energy;
  • Lycopene – antioxidant, delays aging, fights free radicals;
  • Beta-carotene – helps maintain healthy skin, strengthens the immune system, reduces stroke risk, contributes to lung health;
  • Magnesium – maintains tissue health, improves blood pressure, glucose levels, improves sleep, aids weight loss;
  • Potassium – good for mental health, relieves pain, stress, anxiety, regulates metabolism and prevents cardiovascular disease;
  • Folic acid – good for cardiovascular health, strengthens immunity, good for skin, nail, hair health, prevents cell changes;
  • Pantothenic acid – reduces high cholesterol, triglycerides, produces energy, reduces tiredness and fatigue, favors wound healing and surgeries, helps control symptoms of arthritis and rheumatoid;
  • Biotin – Essential for the health of the skin, nails, hair, regulates cholesterol, sugar levels, helps the correct absorption of nutrients

Despite its large size, the caloric weight of watermelon is small, only 35kcal per 100 grams.


The inclusion of watermelon in our diet can bring us several benefits, as all these properties contained in its composition make it have anti-inflammatory action, be good for the heart, kidneys, eyes, muscles, bones, it helps in prevention of cancer, aids in weight loss and helps to prevent erectile dysfunction.


Some studies claim that drinking watermelon leaves body fluids such as saliva, semen and vaginal secretions more fragrant and even sweeter.


Watermelon, for men, gives a lot of strength in sexual performance, this is due to the presence of citrulline in the skin and pulp, the substance that relaxes and dilates blood vessels. By some it is even called natural viagra.

Attention: studies claim that citrulline is to reach the ideal levels to work as viagra, very high doses are needed, only consume watermelon, but be sure to use the medicine prescribed by your doctor.


It is very common to only eat the pulp of the watermelon and discard the skin and seeds, but these parts of the fruit also provide us with great benefits.

Watermelon rind is an astringent, excellent for skin cleansing and to fight dandruff and hair loss, just massage the face and scalp with the inner white part of the rind. It also carries properties from the pulp that help protect the heart, strengthen bones, moisturize and help you lose weight. You can add it to juices, farofa, antipasti, sausage or stroganoffs.

Watermelon seeds are widely used in cooking in Asian and Middle Eastern countries, they are used in soups and baked and served as a snack. Tea from the seeds are also used in combating erectile dysfunction.


This is a question that permeates the minds of all those looking to lose weight. It is true that it is a low-calorie, nutritious and diuretic fruit, thus preventing fluid retention. It can be said that watermelon helps with weight loss, but it must be combined with other healthy habits, such as a balanced diet and the practice of physical exercise. It is suggested to substitute other more caloric desserts for watermelon.


The consumption of watermelon by diabetics is not prohibited, but it requires care because, despite its low caloric value, it has a high glycemic index, causing its consumption to raise blood sugar levels quickly. It is recommended that its consumption be combined with other foods with a low glycemic index, such as seeds and oilseeds.


Choosing a watermelon is a difficulty that many face, after all it is not pleasant to buy that beautiful watermelon and then discover that it is tasteless, tasteless. With that in mind, here are some tips to choose the right watermelon:

  • Don’t choose watermelons that are too big or too small; the medians are ideal;
  • Did you know that watermelons are differentiated by male and female? Males are longer and taller, but also more watery. Females are rounder and sweeter;
  • Pay attention to dirt stains on the bark. They shouldn’t be white, the more yellowish the more ripe and sweeter;
  • Also pay attention to bee marks, those rough bands or dark spots, they are not aesthetically beautiful, but the more small marks, it means that more contact the watermelons had with bees, and the more contact with the bees, the sweeter the watermelons.



That’s right, you didn’t get it wrong! They are not common in Brazil, but in Japan they have been cultivated for over 30 years. They are grown in tempered glass boxes, which give them their shape, and their prices range from $12 to $125. There are also many other shapes, such as heart, pyramid and even a human face. Their prices are extremely high and vary according to the complexity of production.


Seedless watermelon is the result of a cross between two different species in their genetics. In the United States, they already dominate 95% of the market and, in Europe, 70%; in Brazil, the one with seeds is even more common, perhaps because of the affective memory of having the pleasure of eating that beautiful slice of fruit and being able to spit out the seed. Who knows?


It is said that, in Egypt, watermelon was placed inside the tombs of the pharaohs so that they could feed on the fruit.

If watermelon was loved before and was part of the Brazilian’s daily life, much more now knowing all these benefits. Let’s enjoy the taste of watermelon, but also all the health it can provide. Long live the watermelon!


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Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

Robert Asprin

Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

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