Fruits | Recipes | Smoothies

Watermelon Hydrates, Detoxifies, And Cleanses The Entire Body On A Cellular Leve

Watermelons (lat. Citrullus lanatus) are an incredible source of fiber, vitamins, minerals and other nutrients. This fruit grows on a vine, and originates from hot African countries. Today, it grows in Southern Europe, South America, the US and the Far East.

Regular consumption of watermelons helps you lose weight. Watermelons are packed with fiber and don’t have too much sugar (9.4g of sugar per cup).

They are also 90% water. A 100-gram serving of watermelons has 30 calories. According to the US Department of Agriculture, a one-cup serving of watermelon has 45 calories, and a large (280g) serving has 84 calories.

Watermelons have strong anti-inflammatory impact, and offer a lot of benefits to those dealing with heart conditions, blood pressure issues and diabetes.

Watermelon seeds are abundant in iron, magnesium and healthy fats. A report from The Journal of the Science of Food and Agriculture, watermelon seeds are a good source of dietary protein.

A 1-oz serving of watermelon seeds contain about 8 grams of protein and arginine. It’s an essential amino acid that supports many vital functions in the body. Watermelon rind is a good source of amino acids that promote male sexual health.

Drink watermelon juice to rehydrate your body after a hard workout. This fruit is highly alkaline, and provides a great amount of vitamin C, vitamin A, B-group vitamins and (antioxidant) lycopene.

A lemon wedge (286g) provides 0.4 g of fiber, 0.61g of protein, 1mg of sodium, 8.1 mg of vitamin C, and 21g of carbs, but watermelons have low glycemic load.

Eat watermelons in summer to boost your immunity, make your bones stronger and fix your kin complexion. Thanks to their magnesium (7% RDI) and potassium (9% RDI), watermelons are great for your cardiovascular and bone health.

A 100-gram serving of lycopene contains 4532mcg of lycopene. This is 40% more than the amount you get from tomatoes.

Lycopene lowers the risk of chronic disease, improves skin health, prevents the development of cancer, and improves heart health.

Citrulline is an amino acid that takes part in the production of acid L-arginine. This amino acid also boosts the amount of nitric acid in blood which stimulates the flow of blood and relaxes arteries.

Science-based facts

  1. Hydration

Given that watermelons are 90% water, this fruit is an excellent choice for those who need to rehydrate their bodies. Electrolytes (calcium, potassium, magnesium and phosphate) are great for your metabolism.

  1. Diabetes

Watermelons have low glycemic load and provide a great amount of healthy nutrients. L-citrulline increases arginine levels in the body. High arginine levels regulate blood glucose and lower the risk of cardiovascular issues in diabetics.

  1. Heart health

Eat watermelons regularly to lower your risk of cardiovascular diseases. According to the results provided by a scientific study, you can increase your arginine levels by consuming 780ml of watermelon juice every day for 3 weeks.

A clinical trial based on 80 men found that watermelon juice boosts the levels of nitric oxide. Nitric oxide improves muscle oxygenation during hard workout. It’s an important molecule known for its ability to lower blood pressure and stimulate blood flow.

In postmenopausal women, watemeon supplements reduce arterial stiffness caused by plaque buildups in arteries. If not removed, these buildups may lead to heart attack.

  1. High blood pressure

L-citrulline in watermelons helps those dealing with hypertension. The same applies to other nutrients in watermelons.

  1. Digestion and regular bowel movement

Watermelons are high in water and fiber which makes them an excellent remedy for constipation and digestion issues.

  1. Post-exercise recovery

Watermelon juice relieves muscle stiffness and accelerates the recovery process. A study has shown that amino acids in watermelon juice provide a great post-exercise recovery.

Athletes tend to drink watermelon juice before their workouts, and this habit reduces their muscle soreness.Watermelon puree prevents oxidative stress and gives your body enough energy.

  1. Anti-inflammatory kick

Lycopene, vitamin C and other antioxidants reduce inflammation. Antioxidant-rich foods lower the risk of inflammatory chronic diseases.

  1. Anticancer effect

Antioxidants in watermelons lower the risk of developing cancer. Scientists need to conduct more studies to confirm this beneficial effect.

  1. Skin and hair

Vitamin A is important for the production of sebum. It supports the growth of skin, hair and other tissues in general.

Vitamin C takes part in the production of collagen. Watermelons keep you hydrated, and hydration is important for your hair and skin.

  1. Erectile dysfunction

L-citrulline is beneficial for this problem, and it helps without causing any side effects.

  1. Weight loss

Watermelons have no fat, and they are packed with fiber which is important for your battle against unhealthy food cravings.

According to a report from Frontiers in Nutrition, high fluid intake boosts metabolism and promotes a healthy weight loss process.

  1. Age-related vision issues

Carotenoids in watermelons protect your vision and prevent age-related macular degeneration and other issues.

If you are allergic to ragweed, avoid watermelons, because you may be allergic to it. How to tell if you are allergic? Your lips will be swollen and itchy, and your tongue and throat will swell too.

If you eat too much watermelons, you may develop watermelon diarrhea. Watermelons are generally safe for consumption, and the only thing you should be careful about is the amount you eat.

Always buy firm and heavy watermelons. Avoid pieces with soft spots or bruises. Tap the fruit, and pick pieces that provide a light and almost hollow sound. This indicates a stable structure.

Add watermelons to your smoothies and salads. Avoid juicing watermelons, because you will get tons of sugar in a smaller volume. Juices have no fiber, remember?

Here are a few watermelon smoothies. Try these, and tell us what you think.

  1. Watermelon Banana Smoothie
  • 1 medium banana, peeled and sliced
  • 2 cups frozen watermelon pieces, seedless, cut into 1-inch cubes
  • 1 cup vanilla Greek yogurt or almond milk
  • 2 tsp. honey

Blend everything together until smooth.

  1. Strawberry Chia Watermelon Smoothie


  • 1 1/2 cups fresh watermelon (cubed // black seeds removed)
  • 1 cup frozen strawberries
  • 1 medium-sized lime, juiced
  • 1/2 medium-sized ripe banana, peeled, chopped and frozen
  • 1/2 – 3/4 cup unsweetened plain almond milk
  • 1 tbsp. chia seeds

Blend the ingredients until well combined. Add more milk for a thinner consistency or add more strawberries if you like your smoothie thick. Adjust the ingredients to your liking.

  1. Easy 2-ingredient Watermelon Smoothie


  • 6 and ½ cups watermelon
  • 2 limes, juiced

Keep the watermelons in your fridge to chill. Blend it, and add the juice to your watermelon smoothie.

  1. World’s Best Watermelon Smoothie


  • 2 cups frozen cubed watermelon
  • 1 tbsp. honey (other sweeteners work well, too)
  • a few mint/basil leaves
  • 1 cup water

Blend your watermelon and water, and add honey. Blend again, and add a few mint or basil leaves.

  1. Watermelon Strawberry Smoothie


  • 1 cup frozen strawberries
  • 2 cups frozen watermelon pieces, seedless, cut into 1-inch cubes
  • 1 cup vanilla Greek yogurt or almond milk
  • 2 tsp. honey

Blend until smooth. That’s all. Simple, right?

  1. Watermelon Pineapple Smoothie


  • ½ cup frozen pineapple chunks
  • 2 cups watermelon pieces, seedless, cut into 1 inch cubes
  • ½ cup vanilla Greek yogurt
  • ½ to 1 cup coconut water

For this recipe, all you have to do is blend everything together.

Extra recipes!

Roasted seeds

  • Roast watermelon seeds for 15-20 minutes, and season with salt.


  • Combine watermelon, fresh mozzarella, mint and spinach leaves. Use balsamic dressing for this mix.