Health library

Aug. 21, 2025—Did you know that delicious, cooling watermelon is a nutritional powerhouse that can help reduce your risk of heart disease, cancer, skin damage and more?

The watermelon, a relative of cucumbers, pumpkins and squash, originated in Africa. Now it's being grown around the world. Its name is extremely appropriate, too, since 92% of it is made of water.

Big benefits

First, watermelon is a great source of vitamins C and A, which are great for healthy skin and immune function. Plus, it's rich in potassium and magnesium and has a fair amount of vitamins B1, B4 and B6.

Although watermelon has a high glycemic index (the measure of how fast sugars enter the bloodstream), the American Heart Association reports that it has a low glycemic load. That means its actual effect on blood sugar levels is small. It also has only 46.5 calories per cup.

Watermelons also contain lycopene and beta-carotene, antioxidants that protect cells from damaging free radicals. Lycopene's anti-inflammatory effects lower your risk of stroke, heart disease and cancer.

When combined with watermelon's vitamin C, lycopene helps protect your skin against the sun's damaging UV rays.

It can keep your eyes healthy by reducing your risk of macular degeneration and cataracts.

Plus, the fruit's flesh and edible rind contain an amino acid called L-citrulline,, which helps keep your blood vessels in good shape and may lower blood pressure.

Pick the best

• Look for a creamy yellow area where the watermelon sat on the ground. If it's white, it's not fully ripe.
• Choose symmetrical melons without bumps or bruises.
• Go for the heaviest melon of its size.

Want to know how to pick out the best of other kinds of fruit? Learn more here.

Tasty options

Experiment with fun and delicious ways to work watermelon into your meal plan. Here's a few ideas to start:

• Simply cut watermelon into slices or cubes and serve.
• Try a delicious, sweet and salty salad of melon cubes along with feta cheese and fresh mint.
• Create watermelon salsa with diced red onion, jalapeno, lime juice and cilantro.
• Make a chilled drink called agua fresca, or "fresh water." Use this recipe for strawberry agua fresca as a starting point.
• Grill watermelon slices or cubes on a gas or charcoal grill.
• Toss watermelon into a fruit or veggie salad for a little bit of sweetness.

With watermelon's great taste and many health benefits, summer is the perfect season for making it part of your meals.

Sources

• AARP. "5 Surprising Health Benefits of Watermelon." https://www.aarp.org/health/healthy-living/health-benefits-of-watermelon/.
• American Diabetes Association. "Watermelon Season: What You Need to Know." https://diabetesfoodhub.org/blog/watermelon-season-what-you-need-know.
• American Heart Association. "Bored With Plain Water? Turn it into Agua Fresca." https://www.heart.org/en/news/2023/06/08/bored-with-plain-water-turn-it-into-agua-fresca.
• American Heart Association. "Watermelon Is a Summertime Staple. But What's Hidden Behind the Sweetness?" https://www.heart.org/en/news/2021/07/01/watermelon-is-a-summertime-staple-but-whats-hidden-behind-the-sweetness/.
• U.S. Department of AgricultureA Agricultural Research Service. "Numerous Health Benefits Found in Summer-Favorite Watermelon." https://www.ars.usda.gov/news-events/news/research-news/2021/numerous-health-benefits-found-in-summer-favorite-watermelon/.