5 Surprising Health Benefits of Watermelon

A Secret Superfood for People Over 50

Watermelon is more than just a refreshing summer treat. It’s packed with nutrients that can be especially beneficial as you age. Here are five reasons to add watermelon to your shopping list:

1. Helps Your Skin Look Younger

Watermelon is rich in lycopene, a plant compound that helps protect your skin from UV radiation. It has 40% more lycopene than raw tomatoes. Lycopene and vitamin C in watermelon also support collagen, which helps prevent fine lines and wrinkles.

Source: Samantha Cassetty, registered dietitian in New York

2. Protects Your Eyes

Watermelon contains nutrients that can help lower the risk of age-related macular degeneration and cataracts. These nutrients include lycopene, vitamin C, lutein, zeaxanthin, and vitamin A.

Source: Diane McKay, assistant professor at the Friedman School of Nutrition Science and Policy at Tufts University

3. Lowers Blood Pressure

Watermelon is a great source of L-citrulline, an amino acid that helps keep your blood vessels healthy. Eating watermelon can help lower blood pressure due to the presence of lycopene and potassium.

Source: A 2021 study on cardio-metabolic health

4. Improves Your Diet

Watermelon is 92% water and low in calories, making it a filling and nutritious option. Research shows that people who eat watermelon consume healthier diets overall, with less unhealthy fat and sugar, and more fiber, vitamins, and antioxidants.

Source: 2022 study published in the journal Nutrients

5. Watermelon Rind and Seeds Add Extra Fiber and Nutrients

Don’t throw away the rind and seeds! The rind contains more fiber and citrulline than the flesh, and has cancer-fighting properties. The seeds are high in fiber, protein, and healthy fats.

Source: Samantha Cassetty

How to Enjoy Watermelon

• Eat the Flesh: Simply cut and eat.
• Use the Rind: Add chopped rind to soups, smoothies, and stir-fries, or make pickles.
• Roast the Seeds: Enjoy as a snack or add to salads and trail mix.

Note: Always wash the outside of the watermelon thoroughly before cutting.

References:

• Samantha Cassetty, registered dietitian in New York
• Diane McKay, assistant professor at the Friedman School of Nutrition Science and Policy at Tufts University
• 2021 study on cardio-metabolic health
• 2022 study published in the journal Nutrients