For many people, watermelon is a staple of summer, but the fruit is more than just refreshing.
A study published in Nutrients (1) indicates that it may also offer health benefits.
Research cited by Healthline shows that people who eat watermelon often consume higher amounts of several important nutrients through their diet.
These include dietary fiber, potassium, magnesium, and vitamins A and C.
Also read: Medication could reduce the need for knee replacements in osteoarthritis patients
More than just water
Watermelon consists of approximately 91 percent water, making it a good source of hydration, especially on hot days.
At the same time, it contains compounds such as lycopene and other carotenoids, which are known for their role in a healthy and varied diet.
According to researchers, watermelon may therefore contribute to better overall diet quality in both children and adults.
Several health benefits
According to Healthline, watermelon has also been linked to lower insulin resistance, reduced muscle soreness, and improved digestion.
Also read: Experts warn against using this type of kitchen paper with food
According to the United States Department of Agriculture (USDA), 100 grams of watermelon contains only 30 calories and virtually no fat.
May benefit heart health
Researchers point out that watermelon contains the amino acid L-citrulline, which may have a positive effect on blood vessels and blood pressure.
A 2025 research review published in Nutrients (2), along with a 2022 study also published in Nutrients (3), suggests that the compound may help lower blood pressure and improve blood vessel function.
Researchers therefore believe that watermelon may help support heart health and potentially reduce the risk of cardiovascular disease when included as part of a healthy diet.
Also read: How blueberries can affect your cholesterol if you eat it regularly
Sources: Healthline, Nutrients (1), USDA, Nutrients (2), and Nutrients (3).
Also read: People who talk to themselves may have an unexpected advantage