The Health Benefits of Watermelon: What the Science Says
A growing body of research suggests that regular watermelon consumption is linked to higher diet quality and improved vascular health.
Key Findings
A 2022 study in Nutrients based on NHANES data found that children and adults who consumed watermelon had higher diet quality scores. They also showed greater intake of fiber, magnesium, potassium, vitamin C, vitamin A, lycopene, and other carotenoids, while consuming lower amounts of added sugar and saturated fat compared to non-consumers.
A clinical trial from Louisiana State University demonstrated that daily consumption of watermelon juice for two weeks helped maintain vascular function during hyperglycemia in 18 healthy young adults. The study attributed these effects to L-citrulline and L-arginine, compounds that support nitric oxide production.
Subsequent reviews and meta-analyses have reported that watermelon consumption and L-citrulline supplementation may improve measures of blood vessel flexibility and circulation, such as pulse wave velocity and endothelial function.
Background
The Dietary Guidelines for Americans recommend 1.5–2.5 cups of fruit daily, yet most adults and children consume about half that amount.
Watermelon is about 92% water and contains only 80 calories per 2-cup serving, while providing 25% of the daily value for vitamin C and 8% for vitamin B6. It is also a rich natural source of L-citrulline and lycopene, an antioxidant.
Expert Insight
Dr. Jack Losso, professor at Louisiana State University, stated: "We acknowledge that while the sample size was small (18 healthy young men and women) and more research is needed, this study adds to the current body of evidence supporting regular intake of watermelon for cardio-metabolic health."