What are the benefits of watermelon?

History

Just like the cucumber or courgette, the watermelon belongs to the Cucurbitaceae family. Often weighing in at over 5 kilos, it is the largest member of this plant family. Whether elongated, rounded or grown into a square shape, its skin and flesh can come in a variety of colours. Today, its seedless variety is hugely popular in many countries and is the result of a recent natural genetic mutation. Watermelon is native to Africa. Its easily transportable seeds have been able to travel across different regions of the world, growing wherever there is sunshine and warm temperatures. In Europe, it first appeared around the sixteenth century. It is particularly prized for its thirst-quenching and refreshing qualities.

Nutritional benefits for the body

It’s the ideal fruit for optimising the body’s hydration levels, and boosting your intake of vitamins and antioxidants. It’s suitable for anyone looking to balance their diet, including diabetics and athletes. Its low-sugar nutritional profile fits perfectly into a low-calorie diet for weight loss .

Benefits for the skin

Watermelon actively contributes to the health and radiance of the skin thanks to its high levels of vitamin C, beta-carotene and lycopene, a powerful antioxidant. These compounds play a key role in protecting skin cells against oxidative damage caused by free radicals, which are responsible for premature skin ageing, loss of elasticity and the appearance of wrinkles.

- Vitamin C stimulates the production of collagen, a protein essential for maintaining firm, supple and well-hydrated skin.

- Beta-carotene promotes cell regeneration and improves the skin’s tolerance to UV rays.

- Lycopene helps to limit the effects of oxidative stress caused by pollution and the sun, whilst helping to even out the complexion.

To find out more about the calorie content of watermelon, see our feature: Watermelon: understanding its calorie content and nutritional benefits

Note

Watermelon seeds are also said to have health benefits thanks to their own nutrients! The seeds are said to contain protein, plant-based iron and a few minerals.

For its organic compounds: Watermelon is packed with active compounds that work in synergy to support overall wellbeing. Its flesh naturally contains powerful antioxidants such as lycopene, a natural pigment that gives it its beautiful red colour – as well as citrulline, an amino acid with recognised benefits for circulation and muscle recovery, making this fruit unique.

For its comprehensive vitamin profile: It is also a good source of vitamin C, as well as provitamin A in the form of carotenoids. It also contains some B vitamins, notably B6, and a small but significant amount of vitamin E. As for minerals, it contains small amounts of magnesium and potassium, but these are not its main sources of nutritional value.

For its delicious thirst-quenching effect: With over 90 per cent water, a melt-in-the-mouth texture and an immediate sensation of freshness, watermelon deeply hydrates whilst providing a real sensory pleasure. It’s the ideal snack for rehydrating the body, particularly after sun exposure or physical exertion.

To support liver health: It is an excellent detoxifier, helping the body to eliminate toxins such as ammonia, which is produced during the digestion of proteins.

There are so many benefits of watermelon. Here’s everything it can do: 

• Hydrate the body

• Reduce water retention thanks to its diuretic effect

• Prevent kidney stones

• Boost the immune system

• Promote weight loss

• Regulate blood pressure

• Promote healthy skin

• Improve physical performance

• Protect cardiovascular health

Watermelon is a versatile fruit that’s easy to incorporate into many recipes. To give your body and skin a burst of freshness and vitality, here are a few simple and delicious ideas:

1. As fresh fruit: Sliced, skewered, cubed, cut into balls or made into carpaccio, it can be enjoyed on its own, as a snack or as a light dessert. You can add a few mint leaves, some lime zest and 1 teaspoon of organic chia seeds to bring out its flavour.

2. In juice or a smoothie: Blended on its own or with other ingredients such as cucumber or red berries, it makes for an incredibly refreshing drink rich in antioxidants. To boost the protein content of your post-workout drink, for example, add two teaspoons of Marine Collagen to your drink.

3. In chilled soup : Perfect for summer - blended with basil, lemon and a pinch of Kapoor Kachli, it becomes an original cold soup, to be served as a starter or in a glass as an aperitif.

4. As a homemade sorbet: Blended and frozen without added sugar, on its own or with raspberries, it makes for a quick, light and refreshing sorbet.

5. In a sweet-and-savoury salad: Combine diced watermelon, crunchy raw vegetables and crumbled feta, then season with a drizzle of organic olive oil. This summer treat is original and a real pleasure.

Dietary supplements are not a substitute for a varied and balanced diet or a healthy lifestyle. Please adhere to the recommended daily doses. They are not recommended for pregnant or breastfeeding women, children or people taking medication.

Here's how to make a good choice of watermelon, so you can fully enjoy its benefits; firstly look for one that feels relatively heavy when you lift it – a sign that it’s full of water. Next, check the ripeness spot; ideally, it should be pale yellow. Finally, tap it gently – it should sound hollow. Check that the skin is smooth and firm. And if you’re buying it pre-sliced, look for bright red flesh and black seeds.

Passionate about nutrition and wellbeing, it was above all her love of good food and a desire to share her knowledge that led Raquel to make nutrition her career. A graduate with a BTS qualification and specialising in sports nutrition, it was whilst working in various pharmaceutical laboratories that she discovered the world of natural solutions (dietary supplements, oligotherapy, etc.). In recent years, she has added nutritional counselling and writing articles to her repertoire of skills, helping to satisfy both the taste buds and the thirst for knowledge of those who need it. Women’s health, anti-inflammatory diets, sport and balanced nutrition are, amongst others, her favourite topics.