The Health Benefits of Watermelon & Watermelon JuicePublished Date:
It just doesn’t feel like summer until you’ve had that first bite of sweet, juicy watermelon. Thanks to its high water content, watermelon is perfect for cooling down on hot, sunny days. It’s one of our favorite fruits for picnics, potlucks, and pool parties.
Wondering about the health benefits of watermelon and watermelon juice? Watermelon is one of those foods that’s so delicious, it may be hard to believe it’s actually good for you!
But watermelon is packed with vitamins, minerals, and nutrients. It offers many powerful health benefits and makes a great addition to a balanced, plant-based diet.
We enjoy watermelon as a raw snack, blended into fruit popsicles, or juiced with fresh jicama, strawberry, mint, lime, and watermelon rind in Little West’s The Quench. During heatwaves, watermelon can help you stay hydrated and feel refreshed. Its natural sweetness can also help satisfy sugar cravings.
Here are 6 health benefits of watermelon and watermelon juice:
1. Watermelon Keeps You Hydrated
There’s a reason it’s called watermelon. Few fruits can match the H2O content of this iconic green and red melon. In fact, watermelon is 92% water!
This high water content is what makes watermelon a low-calorie food. It's also why watermelon has such a crisp, juicy, and refreshing taste. Eating watermelon or drinking watermelon juice blends like The Quench help you stay hydrated.
Watermelon also provides natural electrolytes to replenish your body during exercise or extreme heat.
2. Watermelon is High in Vitamins, Minerals, & Antioxidants
Despite its high water content, watermelon still delivers a big nutritional bang for your buck. Watermelon is high in essential vitamins, minerals, and antioxidants. The list of nutrients in watermelon includes:
- Vitamin C, which supports healing and immunity
- Vitamin A, carotenoids, and beta-carotene for eye and skin health
- Potassium for nervous system function, muscle regeneration, and heart health
- Magnesium, which helps regulate blood sugar (among other functions)
- B Vitamins for cellular health
- And more!
2. Watermelon is a Rich Source of Lycopene
Lycopene is a powerful plant compound with many health benefits. Lycopene gives watermelon its vibrant, reddish-pink color (it’s also found in natural foods like tomatoes and pink grapefruit). And lycopene is an antioxidant, too. This means it helps reduce oxidative stress in the body.
Studies have found that lycopene may help:
- Reduce your risk of certain cancers
- Prevent chronic conditions like diabetes
- Protect against heart disease
- Prevent macular degeneration and vision problems
Lycopene may also protect your body from damage caused by certain environmental toxins and molds.
Lycopene may promote healthier skin, too. Research indicates that lycopene may be able to reduce the effects of UV exposure from the sun. In other words, lycopene may protect you against sunburns, melanoma, and premature aging.
Of course, we don’t suggest replacing your sunscreen with watermelon juice. But consuming more lycopene-rich foods like watermelon offers many health benefits for individuals who are sensitive to the sun. It’s another reason why watermelon is such a perfect summertime snack.
3. Watermelon Helps Reduce Inflammation
Chronic inflammation is linked to numerous health problems. By lowering inflammation in the body, you may be able to reduce your risk for arthritis, cancer, diabetes, dementia, and other conditions.
An anti-inflammatory diet, including fruits like watermelon, can help. The antioxidants in watermelon help fight free radicals, which are compounds that cause oxidative stress and contribute to chronic inflammation.
Anti-inflammatory, antioxidant-rich foods like watermelon have been shown to help reduce or reverse the cellular damage caused by inflammation. They may also strengthen your immune system against colds, flu, and other viruses.
4. Watermelon Rind Also Offers Health Benefits
Did you know that you can eat all parts of the watermelon, including the rind? Watermelon rinds contain a compound called citrulline.
In addition to possessing antioxidant qualities, citrulline helps improve circulation, lowers blood pressure, and boosts your immune system.
Although raw watermelon rind is an acquired taste, there are many ways to get the health benefits of this crispy green rind.
We add cold pressed watermelon rind to The Quench, but you can also enjoy watermelon rind sautéed in sauces, curry, or pickled in vinegar and spices.
5. Eating Watermelon May Relieve Soreness & Boost Recovery Time
Thanks to citrulline, watermelon may also help relieve muscle soreness and boost recovery time after you work out.
Research suggests that the citrulline in watermelon may improve vascular performance. In one study, athletes who drank watermelon juice experienced less muscle soreness than athletes who didn’t. These same athletes also had shorter heart rate recovery times.
Other studies have found that consuming watermelon may improve endurance and physical performance. Since watermelon has such high water content -- and plenty of electrolytes -- you can drink cold pressed watermelon juice (or juice blends like The Quench) as a natural sports drink.
Stay Healthy with Fresh Watermelon Juice
Add more watermelon and watermelon juice to your daily diet to reap the health benefits of this delicious, hydrating fruit. Stock up on Little West’s The Quench and other refreshing cold pressed juices for all your summertime adventures.