Summer has arrived – and with it the craving for a cold, juicy watermelon. In front of the television in the evening, a refreshing dessert at noon, inside a chilled red smoothie, or in the fruit box taken on the go/to work. So, contrary to the myth that it is "water and sugar" – it is actually one of the fruits lowest in sugar (yes, indeed!), and richest in lycopene – an antioxidant you will not want to miss.
As a scientific advisor to the Plants Board, here are 7 surprising and healthy benefits of watermelon that are worth remembering – especially now when it stars in every home.
1. Less calories and less sugar
Despite its exceptionally sweet taste, in practice watermelon contains only about 7% sugar – less than the average in many other fruits.
For comparison, grapes contain about 16% sugar, a banana about 12%, and fresh figs about 16%. In other words, watermelon is less "loaded with sugar" than it seems, and thanks to its high water content – you can enjoy it in a generous amount without worrying as you would with other fruits.
Compared to other fruits, it is considered relatively low in calories. One hundred grams of watermelon contains only 33 calories, compared to other fruits which contain 45–65 calories per one hundred grams, for example in apples, peaches, or nectarines.
A fruit serving of watermelon is about 300 grams (3 cups of cubes), and it contains only about one hundred calories.
2. Suitable in combination with protein to reduce sugar absorption
If you pair watermelon with a food rich in protein or healthy fat – such as feta cheese, Bulgarian cheese, or nuts, the sugar it contains will be absorbed more slowly, the glycemic index is reduced, there will be a longer sensation of satiety, and blood sugar levels will remain balanced.
3. High water content – contributes to freshness and glowing skin
Over 90% of a watermelon is pure water – and therefore it is not only thirst-quenching, but is actually considered part of the daily fluid balance.
Yes, indeed – it can be counted as part of the "water glass count" that you drink. This is especially important on hot days, or when it is difficult to drink "pure" water.
4. A fruit that contributes to a healthy skin appearance in summer
How is watermelon an ideal fruit for maintaining healthy, glowing skin – and even for preventing wrinkles? It contains a winning combination of: Over 90% water, vitamin C which stimulates collagen production (a protein that gives skin elasticity and firmness), and vitamin A which is essential for skin cell regeneration and maintaining a smooth appearance.
The moisture provided by the watermelon, along with its antioxidants, contributes to reducing dryness, slowing down the aging process, and improving overall skin texture.
5. An excellent source of lycopene – a powerful antioxidant
Lycopene is a vibrant red pigment from the carotenoid family – and one of the strongest antioxidants in nature.
Contrary to the popular opinion claiming that tomatoes are the main source of lycopene – watermelon contains even more of it, and it is also easier to digest and tastier in its fresh version.
A study published in Nutrients shows that lycopene reduces the risk of certain types of cancer, including prostate cancer, thanks to cellular oxidation and inflammation inhibition mechanisms. Another study published in the American Journal of Clinical Nutrition found that a diet rich in lycopene is linked to a decreased risk of cataracts and age-related eye diseases.
6. Rich in dietary fiber and helps with satiety
3 cups of watermelon contain about 1.5–2 grams of fiber, and this contributes to a moderate feeling of satiety, which allows us to settle for a sufficient amount and not continue snacking without limit.
For comparison: A row of chocolate has the same amount of calories as 3 cups of watermelon, and of course such a row will not provide fiber and satiety to the same extent.
7. Natural diuretic properties – for reducing bloating
One of the secrets of watermelon is its diuretic effect – meaning, it assists in excreting excess fluids from the body through urine.
Studies indicate that eating watermelon can assist in increasing urine production and balancing fluids in the body. For example, in a study published in Biomedicine & Pharmacotherapy, it was found that watermelon consumption increased urine output and sodium and chloride levels in the urine of rats, while reducing urea and creatinine levels in the blood. Another study conducted on animals found that watermelon juice had a diuretic effect on mice, which reinforces the traditional use of watermelon as a natural diuretic.
As of today, there are not enough human studies on the diuretic effect of eating watermelon, but many women report relief from a bloated feeling after consuming watermelon, and in traditional medicine as well, and even in the writings of Maimonides, watermelon is mentioned as easing the digestive system and contributing to a feeling of lightness.
Is it permitted to drink water after watermelon?
I must mention this again, because for some reason there are still those who believe in this myth. So, there is really no reason to avoid drinking water after watermelon. On the contrary – the watermelon itself contains over 90% water, so adding more water does not significantly change the environment in the stomach.
The idea that drinking water after eating watermelon "dilutes the stomach", "makes digestion difficult", or "causes an upset stomach" – is based on old myths and not on science.
Our digestive system knows how to handle a variety of foods and beverages together very well. Not only that – drinking water helps soften food, promotes proper motility in the digestive system, and aids in the efficient absorption of nutritional components.
Regarding the claim that watermelon "dilutes stomach acidity" and makes breaking down food difficult – there is no scientific basis for this.
Stomach acid (hydrochloric acid) is very strong ($pH$ around 1.5–2) and the body knows how to regulate the acidity level according to the food that enters.
Even if food rich in water, like watermelon, slightly dilutes the fluids in the stomach – the body simply secretes more acid – as needed. There is no health or digestive problem with drinking water after watermelon.