Watermelon, a staple summer fruit, may help improve nutritional status and support cardiovascular health, according to recent research findings drawing attention from the scientific community. Interest is growing as the fruit is shown to contain not only low calories and high water content, but also compounds involved in improving blood vessel function.
U.S. science news outlet ScienceDaily on Wednesday introduced the health benefits of watermelon, citing studies published in the latest issue of the international journal Nutrients.
According to the research, people who regularly consume watermelon tend to have higher overall diet quality. An analysis of data from the U.S. National Health and Nutrition Examination Survey (NHANES) by a U.S. nutrition research institution found that healthy eating patterns were more pronounced among watermelon consumers, both children and adults.
Watermelon consumers had relatively higher intakes of dietary fiber, magnesium, potassium, vitamins A and C, and antioxidant compounds such as lycopene. In contrast, their intake of added sugars and saturated fats was lower. Researchers analyzed that the various natural antioxidants and nutrients contained in watermelon had a positive influence on the overall diet.
Findings related to cardiovascular health were also reported. Researchers at Louisiana State University (LSU) had 18 healthy young adults consume watermelon juice daily for two weeks and observed changes in blood vessel function. The study was conducted as a randomized, double-blind, placebo-controlled, crossover trial.
As a result, participants who drank watermelon juice maintained relatively stable blood vessel function even under hyperglycemic conditions, and showed positive changes in heart rate variability.
The researchers focused on the compounds "L-citrulline" and "L-arginine" found in watermelon. These compounds are involved in the production of nitric oxide, which is known to play an important role in blood circulation and the maintenance of cardiovascular function by relaxing and dilating blood vessels.
However, Jack Losso, a professor at the LSU School of Nutrition and Food Sciences who led the study, said, "The sample size is small, so further research is needed," while explaining that "the result strengthens existing evidence that regular consumption of watermelon may benefit cardiovascular and metabolic health."
Watermelon is also relatively nutrient-dense. A 300-gram serving of watermelon contains only about 80 calories but can supply roughly 25% of the daily recommended intake of vitamin C and about 8% of vitamin B6. With a water content of approximately 92%, it is also regarded as a suitable fruit for hydration during hot weather.
The fruit is also rich in lycopene, a powerful antioxidant. Lycopene is known to reduce oxidative stress in the body and help with anti-aging and cardiovascular health. In addition, watermelon contains vitamin C and beta-carotene, which are suggested to have positive effects on immune management and inflammation relief.
Meanwhile, a meta-analysis study published in the World Journal of Gastroenterology in 2023 also observed that the group with higher watermelon intake tended to have an approximately 26% lower risk of developing colorectal cancer.
