Watermelon: Health benefits, nutrition, and risks

In this article, learn more about the possible health benefits and nutritional content of watermelon, some tips for serving it, and who should limit it.

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There are five common types of watermelon: seeded, seedless, mini, yellow, and orange.

Along with cantaloupe, honeydew, and cucumber, watermelons are a member of the Cucurbitaceae family.

Watermelon is around 90% water, which makes it useful for staying hydrated in the summer. It can also satisfy a sweet tooth with its natural sugars.

Watermelon also contains antioxidants. These substances can help remove molecules known as free radicals, or reactive species, from the body. The body produces free radicals during natural processes, such as metabolism. They can also develop through smoking, air pollution, stress, and other environmental pressures.

If too many free radicals stay in the body, oxidative stress can occur. This can result in cell damage and may lead to a range of diseases, such as cancer and heart disease.

The body can remove some free radicals naturally, but dietary antioxidants support this process.

Below are some of the ways antioxidants and other nutrients in watermelon may help protect a person&#;s health.

Asthma prevention

Some experts believe that free radicals contribute to the development of asthma. The presence of certain antioxidants in the lungs, including vitamin C, may reduce the risk of having asthma.

Studies have not confirmed that taking vitamin C supplements can help prevent asthma, but a diet that is rich in vitamin C may offer some protection.

A cup of watermelon balls weighing around 154 grams (g) provides 12.5 milligrams (mg) of vitamin C, or between 14% and 16% of a person&#;s daily needs.

Blood pressure

In a study, researchers found that watermelon extract reduced blood pressure in and around the ankles of middle-aged people with obesity and early hypertension. The authors suggested that L-citrulline and L-arginine &#; two of the antioxidants in watermelon &#; may improve the function of the arteries.

Lycopene &#; another antioxidant in watermelon &#; may help protect against heart disease. A review suggested that it might do this by reducing inflammation linked with high-density lipoprotein (HDL) or &#;good&#; cholesterol.

Phytosterols are plant compounds that may help manage low-density lipoprotein (LDL) or &#;bad&#; cholesterol. Some guidelines recommend consuming 2 grams (g) of phytosterols each day. 154 g of watermelon balls provides a small amount, at 3.08 mg.

Reducing LDL cholesterol may help prevent high blood pressure and cardiovascular disease (CVD), but the precise impact of phytosterols on CVD remains unclear.

Cancer

The National Cancer Institute (NCI) note that free radicals can play a role in the development of some types of cancer. The oxidative stress they cause can result in DNA cell damage.

Dietary antioxidants in watermelon, such as vitamin C, may help prevent cancer by combatting free radicals.

Some studies have also linked lycopene intake with a lower risk of prostate cancer.

Digestion and regularity

Watermelon has high water content and also provides some fiber. These nutrients help promote a healthy gut by preventing constipation and promoting regularity of bowel movements.

Hydration

Watermelon is around 90% water and also provides electrolytes, such as potassium. This makes it a healthful choice of snack during the hot summer months.

People can eat watermelon fresh, as juice, or frozen in slices for a tasty cold Popsicle-style snack.

Brain and nervous system

Choline is another antioxidant that occurs in watermelon.

It contributes to the following functions and activities:

• muscle movement
• learning and memory
• maintaining the structure of cell membranes
• the transmission of nerve impulses
• early brain development

One theory suggests that choline may help slow the progression of dementia in Alzheimer&#;s disease, but there is not enough evidence to confirm this.

Muscle soreness

Watermelon and watermelon juice may reduce muscle soreness and improve recovery time following exercise in athletes.

In a study, athletes drank either half a liter of either a placebo or watermelon juice with added L-citrulline, 2 hours before running a half marathon race. Those who consumed the watermelon drink reported less muscle soreness 24&#;72 hours after the race.

It is unclear whether consuming watermelon juice without added L-citrulline would have the same effect.

Skin

Watermelon contains vitamin C, which the body needs to produce collagen. Collagen is essential for cell structure and immune function. Vitamin C also promotes wound healing.

Studies suggest that vitamin C may help promote healthy skin, including reducing the risk of age-related damage.

Metabolic syndrome

In , researchers published findings indicating that watermelon may improve features of metabolic syndrome, including obesity and cardiovascular measures. In the study, 33 people with overweight or obesity consumed either 2 cups of watermelon or low-fat cookies each day for 4 weeks.

The people who ate watermelon reported feeling less hungry and more satisfied for longer than those who ate the cookies.

In addition, after 4 weeks, those who ate watermelon had:

• higher levels of antioxidants in their blood
• lower body weight and body mass index (BMI)
• lower systolic blood pressure
• improved waist-to-hip ratio

Those who ate the cookies had higher levels of oxidative stress than the watermelon group. Their blood pressure and body fat also increased.

The results suggest that watermelon may be a good choice of snack for people with obesity and metabolic syndrome.

Diuretic properties

Some people use diuretic drugs to help their body remove excess water and salt. This can be useful for people with kidney problems, high blood pressure, and other conditions.

A mouse study concluded that watermelon&#;s diuretic action might be as effective as that of furosemide, which is a well-known diuretic. This could make it a natural option for people with excess fluid. Never stop taking a prescription diuretic without talking to your healthcare provider.

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Key Takeaways

• It is not dangerous to eat watermelon seeds.
• Watermelon seeds are a good source of some vitamins and minerals.
• Not all seeds and pits from fruits are safe to eat. In fact, some can be poisonous if consumed in excess.

Myths abound when it comes to watermelon seeds. Are white seeds really safer to eat than black seeds? Is it best to stick to seedless watermelon? And while you probably know that consuming black seeds isn&#;t going to cause a watermelon to grow in your stomach&#;are there legitimate health reasons to avoid them?

Here&#;s the truth: If you swallow some watermelon seeds, you should be absolutely fine. In fact, you may reap some health benefits.

&#;The white &#;seeds&#; in a seedless watermelon are actually empty seed coats where a seed did not fully mature,&#; Toby Amidor, RD, author of Up Your Veggies: Flexitarian Recipes for the Whole Family, told Verywell, adding that they are safe to eat. &#;The black seeds in a regular watermelon are mature, fertile seeds that would sprout into a watermelon plant if you planted a few in the soil. They are safe to eat and will pass through your body, as they are insoluble fiber.&#;

Other sources of soluble fiber include black beans, Brussels sprouts, and avocados.

For most people, it&#;s perfectly safe and healthy to swallow any type of watermelon seed. Watermelon seeds are natural sources of many nutrients, including iron, folate, and niacin.

&#;While they&#;re not too pleasant to munch on by themselves, watermelon seeds actually can provide a great nutritional boost,&#; Kacie Barnes, MCN, RDN, a Dallas-based registered dietitian, told Verywell.

Some people make watermelon seed butter, flour, or simply roast the seeds in order to include them in their diet, she said.

Amidor cautions that consuming watermelon seeds may lead to constipation or gastrointestinal discomfort for those with a sensitive digestive system.

Too many seeds may give your body a major fiber boost, which can lead to digestive challenges if your body isn&#;t used to them. But no data exists suggesting an upper safe limit to watermelon seed consumption.

Which Seeds and Pits Are Not Safe to Eat?

It may be a relief to know that you don&#;t have to pick out every watermelon seed. But this news shouldn&#;t be interpreted as a pass to eat every seed and pit in your fruits and veggies.

Amidor explains that many seeds and pits that are safe to eat, including:

• Cucumber seeds
• Pomegranate seeds
• Dragonfruit seeds

But there are others that can cause harm when consumed in excess. 

Cherry Pits

Cherry pits contain prussic acid, also known as cyanide, which is poisonous. If you swallow one or two pits whole, they will pass through your digestive system and are unlikely to cause any harm. However, you should avoid crushing or crunching on these pits. Broken-down cherry pits expose your body to prussic acid more easily. (If you watched Ozark, you know exactly what can happen. Poor Jacob Snell.)

Apple Seeds

Apple seeds also contain cyanide. If you do swallow some apple seeds, know that their natural protective coating keeps them from entering your digestive system. But consuming too many chewed or crushed apple seeds may be a cause for concern.

Apricot Seeds

Apricot seeds, found inside of the pit, also contain cyanide. They can cause a stomach ache and illness when consumed, and are very toxic for children. Some evidence suggests that cyanide poisoning associated with ingestion of apricot seeds is so poisonous in children that many who ingest it require intensive care.

Red Kidney Beans

While not technically a seed or a pit, red kidney beans are worth mentioning because they contain a high level of a lectin called phytohemagglutinin, which has toxic effects on humans when consumed. The unit of measure for toxins is called the hemagglutinating unit (hau). Raw kidney beans have between 20,000 to 70,000 hau, while fully-cooked beans contain 200 to 400 hau. 

White kidney beans have one-third the amount of the toxin compared to red kidney beans.

According to Amidor, as few as four or five raw or soaked red kidney beans can trigger toxicity within one to three hours. Symptoms include nausea, vomiting, diarrhea, and abdominal pain. 

What This Means For You

Eating fruits, veggies, and beans can help support an overall balanced and healthy diet, and eating more of these foods is typically beneficial. But, there are some seeds, pits, and raw foods that are surprisingly risky to consume. From apple seeds to cherry pits, making sure to avoid crushing and swallowing certain seeds, pits, and raw items is a wise step to help keep your body safe. 

Thankfully for watermelon lovers, those tiny seeds fall into this &#;safe&#; category for most people.

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