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Eating watermelon everyday is much like taking a multi-vitamin – except it is tastier and more refreshing than popping a pill.Some of the intense vitamins, minerals and antioxidants found in watermelon include:

Citrulline: Mostly concentrated in the rind and white fleshy parts, Citrulline is a non-essential amino-acid that supports the body stress, muscle fatigue. Citrulline is used in the nitric oxide system and has potential antioxidant and vasodilatation roles.

Lycopene: Usually associated with tomatoes, lycopene is found in most red colored fruits and vegetables. Watermelon has the highest level of lycopene found in fruits and vegetables. Studies have linked lycopene consumption with a reduced risk of prostate and oral cancers.

Vitamin B6: The B Vitamins promote healthy skin, support the immune system and increase metabolism. Vitamin B6 has been specifically noted in studies to help ward off anxiety, depression and high blood pressure. It helps brain function and helps the body convert protein to energy.

Vitamin C: We all know that Vitamin C boosts immunity. But you don’t have to live on orange juice and citrus fruits to get the Vitamin C your body needs. Plenty of it is found in watermelon too. Vitamin C properties protect cells and their DNA from damage. It boosts the immune system helping people get sick less often and slows down the signs of aging, plus may prevent cataracts (which can lead to blindness in older adults).

Vitamin A:This is another vitamin that boosts immunity and prevents infections. Vitamin A taken orally can keep your skin looking younger. It benefits your skin by helping it retain moisture and keeping your system free from toxins. It is also an important part of healthy vision. Vitamin A helps to keep your eyes, nose, and mucus membranes moist.

Carotenoids: These are antioxidants that fight free-radicals that may be in your body. Free-radicals can cause cell damage. Watermelon with Carotenoids helps to prevent the damage that free-radicals cause, helping to protect against the oxidative damage that can shorten a person’s lifespan.

Lutein: Recent studies have reported that Lutein appears to slow age-related macular degeneration in eyes. It is also believed to maintain healthy skin.

Essential Minerals: Watermelons are a rich source of calcium, magnesium, phosphorus and potassium. They also contain smaller amounts of iron and zinc.

Fiber: If there is one thing modern diets are missing, it is fiber. Fiber not only lowers cholesterol, it also keeps the digestive tract running smoothly. Filling up on fiber is also a great way to feel full and prevent overeating.



Watermelon, raw (edible parts)
Nutritional value per 100g (3.5 oz)

Energy 30 kcal 130 kJ


- Sugars 6.2 g
- Dietary fiber 0.4 g

7.55 g
Fat 0.15 g
Protein 0.61 g
Water 91.45 g
Vitamin A equiv. 28 μg 3%
Thiamine (Vit. B1) 0.033 mg 3%
Riboflavin (Vit. B2) 0.021 mg 1%
Niacin (Vit. B3) 0.178 mg 1%
Pantothenic acid (B5) 0.221 mg 4%
Vitamin B6 0.045 mg 3%
Folate (Vit. B9) 3 μg 1%
Vitamin C 8.1 mg 14%
Calcium 7 mg 1%
Iron 0.24 mg 2%
Magnesium 10 mg 3%
Phosphorus 11 mg 2%
Potassium 112 mg 2%
Zinc 0.10 mg 1%


Can Diabetics Eat Watermelon?

Many diabetics are concerned about eating watermelon since it has a high Glycemic Index. This figure indicates how high an individual’s blood sugar rises after eating a food. Watermelon rates around a 76 on this scale.
Although this figure is relatively high, the concentration of carbohydrates in watermelon is low. Since the fruit is mainly water, 3/4th cup of watermelon contains less than 9 grams of carbohydrates. You would need to eat a lot of watermelon to have the same impact on your blood sugar as a slice of bread.

As a diabetic, a moderate amount of watermelon can make a healthy addition to your diet. However, you should consult with your doctor before making any changes to your diet.


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