New research has uncovered a range of unexpected health benefits from watermelon and its juice, suggesting it could support heart health and provide essential nutrients.
Multiple studies published in the journal Nutrients found that regular watermelon eaters tend to have diets richer in vitamins and antioxidants, and lower in sugar and saturated fat. A placebo-controlled clinical trial from Louisiana State University involving 18 healthy young adults found that drinking watermelon juice daily for two weeks helped enable blood vessel function.
Researchers focused on two watermelon compounds, L-citrulline and L-arginine, which are involved in producing nitric oxide. This helps blood vessels relax and expand, a key characteristic of healthy circulation and cardiovascular function. The study found that watermelon juice supported vascular function during periods of high blood sugar and influenced heart rate variability.
“We acknowledge that while the sample size was small and more research is needed, this study adds to the current body of evidence supporting regular intake of watermelon for cardio-metabolic health,” said Dr Jack Losso, professor at Louisiana State University's School of Nutrition and Food Sciences.
Red watermelon is particularly beneficial as it contains high levels of the antioxidant lycopene, which fights free radicals linked to premature aging, cancer, and dementia. Data from the National Health and Nutrition Examination Survey showed that regular watermelon eaters consume more dietary fiber, magnesium, potassium, vitamin C, vitamin A, and lycopene. A two-cup serving is only 80 calories yet provides 25% of the daily recommended intake for vitamin C.
