Watermelon provides water, vitamins, minerals, lycopene and L-citrulline, but experts say claims about cancer prevention, blood pressure reduction and weight loss should be viewed cautiously.
By yourNEWS Media Newsroom
Watermelon is a low-calorie, water-rich fruit that may support hydration and provide useful nutrients, but experts say several health claims tied to the fruit remain unproven or limited by small studies.
Humans have consumed watermelon for roughly 5,000 years, and the fruit remains popular because of its sweetness, high water content and versatility. Lily Soutter, a workplace wellness nutritionist, said watermelon is about 92% water, making it a useful food for people looking to increase fluid intake.
A cup of diced watermelon, about 152 grams or roughly one slice, contains about 46 calories and 9 grams of sugar. It also provides vitamin A, vitamin C, potassium and magnesium, nutrients that contribute to immune function, electrolyte balance and general health.
Still, Soutter cautioned against overstating watermelon’s hydration benefits.
There is “no robust research to say that watermelon is more advantageous than water” for hydration, she said.
Watermelon “can be a useful and delicious way to boost hydration,” Soutter said, but plain water remains the standard for replacing fluids. Its hydrating effect comes largely from volume, not from a unique property that makes it superior to other water-rich foods.
Watermelon is also known for its lycopene content. The fruit contains about 7 to 11 milligrams of lycopene per cup, more than any other fresh fruit or vegetable cited in the report. Lycopene is a carotenoid pigment that acts as an antioxidant and helps neutralize free radicals that can damage cells. Tomatoes and pink grapefruit also contain lycopene.
Some studies have examined whether higher lycopene intake may be linked to a lower risk of prostate cancer, but Soutter said the findings are not definitive.
“There has been research into whether lycopene could reduce the risk of certain cancers, including prostate cancer, but the findings remain inconclusive,” Soutter said.
Another limitation is absorption. Lycopene from fresh watermelon is less bioavailable than lycopene from processed tomato products, meaning the body may absorb it less efficiently from raw fruit.
Watermelon also contains L-citrulline, an amino acid the body converts into nitric oxide. Nitric oxide helps relax and widen blood vessels, which may support circulation and blood pressure regulation. A cup of watermelon provides several hundred milligrams of L-citrulline.
However, much of the research on L-citrulline has used high-dose supplements rather than whole watermelon. Soutter said that means the available evidence does not prove that eating watermelon will produce the same effects seen in supplement studies.
Research on blood pressure has also focused more heavily on tomatoes and lycopene supplements. A review of previous studies found that consuming 5 to 30 milligrams of tomato-derived lycopene daily was associated with modest blood pressure improvements, but Soutter said those results should not be directly applied to watermelon.
“They do not prove that eating watermelon will produce the same effect,” Soutter said.
A small Louisiana State University study examined whether watermelon juice could protect blood-vessel function during a temporary rise in blood sugar. In the trial, 18 healthy young adults drank watermelon juice daily for two weeks. Results suggested the juice helped limit some decline in blood-vessel function and affected heart-rate variability, but the study was small and not conclusive.
Soutter recommends whole watermelon over watermelon juice because the whole fruit retains fiber and is more filling.
“When fruit is juiced, much of the fiber is removed and its naturally occurring sugars are classed as free sugars, which should be limited in the diet,” Soutter said.
Current guidance recommends limiting fruit juice and smoothies to no more than 150 milliliters per day. Whole fruit is generally preferred because fiber slows sugar absorption, supports gut health and helps reduce rapid blood sugar spikes.
Watermelon may not be appropriate in large quantities for everyone. Soutter said excessive consumption could interact with certain medications, including blood pressure drugs, nitrates, erectile-dysfunction medications and potassium-sparing diuretics such as spironolactone. In some cases, overconsumption could contribute to low blood pressure or elevated potassium levels.
People with diabetes should also consider portion size because watermelon contains sugar and fructose.
“Whilst watermelon can be part of a diabetic-friendly diet, as it is a source of sugar, portion size would matter,” Soutter said.
People with irritable bowel syndrome may also need to monitor intake because fructose can trigger symptoms in some individuals. Anyone with a confirmed watermelon allergy should avoid the fruit entirely.
Watermelon has also been studied for weight management, though the evidence remains limited. A 2019 study followed 33 adults who were overweight or obese. For four weeks, participants ate two cups of watermelon daily. During another four-week period, they ate an equal-calorie serving of low-fat biscuits.
Participants reported feeling fuller and less hungry after eating watermelon. They also saw small reductions in body weight, body mass index and systolic blood pressure during the watermelon period. However, the study was small and did not prove watermelon directly causes weight loss. The results may have been partly due to replacing a more calorie-dense snack with a high-water, lower-energy food.
A 2023 study involving children ages 10 to 17 found mild improvements in body fat after participants drank one cup of blended watermelon daily for eight weeks compared with a period when they consumed a sugary drink with the same calorie count. Soutter said the likely benefit comes from substituting watermelon for higher-calorie foods or drinks.
Watermelon can be added to meals without heavy processing. It can be served plain, blended into small portions, or added to salads with feta, halloumi or prawns.
The available evidence supports watermelon as a nutritious, hydrating fruit that can fit into a balanced diet. It provides water, lycopene, L-citrulline, vitamins and minerals while remaining low in calories.
But experts say the strongest claims surrounding watermelon should be treated carefully. Research does not yet prove that eating whole watermelon prevents cancer, meaningfully lowers blood pressure or directly causes weight loss. For most people, the best approach is moderation, whole fruit rather than juice and attention to medical conditions or medications that may affect individual risk.
Source: Natural News
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