21 Top Health Benefits Of Watermelon, Uses, Side Effects & More

Benefits of Watermelon in Urdu

تربوز ایک نہایت فائدہ مند اور قدرتی پھل ہے جو جسم کو ٹھنڈک، توانائی اور پانی فراہم کرتا ہے۔ اس میں تقریباً 90 فیصد پانی ہوتا ہے جو جسم کو ڈی ہائیڈریشن سے بچاتا ہے، خاص طور پر گرمیوں اور روزے کے دوران۔ تربوز دل کی صحت کے لیے مفید ہے کیونکہ اس میں موجود لائکوپین دل کی شریانوں کو مضبوط بناتا ہے اور بلڈ پریشر کو متوازن رکھنے میں مدد دیتا ہے۔ وٹامن سی اور وٹامن اے قوتِ مدافعت کو بہتر بناتے ہیں، جلد کو تروتازہ رکھتے ہیں اور نظر کی صحت کے لیے مفید ہیں۔ اس کے علاوہ تربوز ہاضمہ بہتر کرتا ہے، گردوں کے افعال کو سہارا دیتا ہے اور جسم سے فاضل مادوں کے اخراج میں مدد کرتا ہے۔ مناسب مقدار میں تربوز کا استعمال صحت مند طرزِ زندگی کے لیے ایک بہترین قدرتی انتخاب ہ

Nutritional Profile of Watermelon (Per 100g)

Source: USDA FoodData Central

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Islamic Perspective on Fruits & Hydration

Allah says in the Qur’an:

“And He it is Who sends down rain from the sky, and We produce thereby the growth of all things…”
(Surah Al-An‘am 6:99)

Fruits like watermelon are manifestations of divine mercy, hydrating, nourishing, and balancing the body. The Prophet Muhammad ﷺ emphasized moderation and natural foods, which align with watermelon’s light, hydrating nature.

21 Incredible Science-Backed Health Benefits of Watermelon

1. Exceptional Natural Hydration for the Body

Watermelon contains over 90% water, making it one of the most hydrating fruits available. Proper hydration is essential for circulation, digestion, temperature regulation, and detoxification.

Medical nutritionists often recommend water-rich fruits like watermelon for:

• Preventing dehydration

• Supporting kidney filtration

• Maintaining electrolyte balance in hot climates or fasting states

This makes watermelon particularly beneficial during summer, Ramadan, or physical exertion.

2. Supports Heart Health & Reduces Cardiovascular Risk

Watermelon is a rich source of lycopene, a powerful antioxidant linked to a lower risk of heart disease. According to research published in the American Journal of Clinical Nutrition, lycopene intake is associated with:

• Reduced LDL (bad cholesterol)

• Improved arterial function

• Lower oxidative stress

Regular consumption supports long-term cardiovascular protection.

3. Helps Regulate Blood Pressure Naturally

Watermelon contains citrulline, an amino acid that helps relax blood vessels by improving nitric oxide production. This supports:

• Healthy blood pressure levels

• Better blood circulation

• Reduced strain on the heart

This benefit is especially valuable for individuals with mild hypertension.

4. Improves Digestion & Prevents Constipation

Although low in fiber, watermelon supports digestion by:

• Keeping the digestive tract hydrated

• Softening stool consistency

• Reducing digestive sluggishness caused by dehydration

It is especially helpful for people who experience heat-related digestive discomfort.

5. Strengthens the Immune System

Watermelon provides vitamin C, which plays a key role in:

• Immune cell production

• Faster wound healing

• Protection against infections

Combined with antioxidants, it helps the body fight oxidative stress and seasonal illnesses.

6. Promotes Healthy, Glowing Skin

Watermelon supports skin health through:

• Vitamin A, which repairs skin tissues

• Vitamin C, which boosts collagen production

• High water content, which improves skin hydration

Dermatologists emphasize hydration as a foundational element of healthy skin; watermelon contributes naturally.

Also read: "12 Health Potential Benefits Of Avocado, Uses, Side Effects, Recipes & More"

7. Protects Eye Health & Vision

Beta-carotene in watermelon converts into vitamin A, which is essential for:

• Night vision

• Retinal health

• Prevention of age-related eye disorders

Regular intake supports long-term eye protection.

8. Reduces Muscle Soreness After Exercise

Studies published in the Journal of Agricultural and Food Chemistry show that watermelon juice may reduce muscle soreness due to its citrulline content, which:

• Improves oxygen delivery to muscles

• Reduces lactic acid buildup

• Enhances post-workout recovery

This makes watermelon beneficial for athletes and active individuals.

9. Aids in Healthy Weight Management

Watermelon is:

• Low in calories

• Naturally sweet

• High in volume

This helps control appetite, reduce cravings, and promote satiety without excess calorie intake, making it ideal for weight-conscious diets.

10. Powerful Anti-Inflammatory Properties

Chronic inflammation contributes to heart disease, diabetes, and joint disorders. Lycopene and vitamin C in watermelon help:

• Neutralize free radicals

• Reduce inflammatory markers

• Support cellular repair

This benefit supports overall metabolic health.

11. Supports Kidney Function & Urinary Health

Watermelon acts as a natural diuretic, promoting urine flow and helping the kidneys flush waste efficiently. Proper hydration reduces the risk of:

• Kidney stress

• Urinary discomfort

• Dehydration-related complications

12. May Help Lower Cancer Risk

Lycopene has been studied for its potential role in reducing oxidative damage linked to certain cancers. The National Cancer Institute recognizes lycopene as a compound of interest for cellular protection.

While not a treatment, watermelon contributes to a protective diet.

13. Supports Male Reproductive Health

Citrulline improves blood flow, which may indirectly support:

• Erectile function

• Reproductive circulation

• Overall male vitality

This effect is linked to nitric oxide production, not hormonal alteration.

14. Enhances Brain Function & Mental Clarity

The brain depends heavily on hydration. Watermelon supports:

• Improved focus

• Reduced fatigue

• Better cognitive performance

Antioxidants also help protect brain cells from oxidative stress.

Read: "16 Powerful Healthy Reasons You Should Eat Bananas"

15. Prevents Heat Exhaustion & Body Overheating

Watermelon naturally cools the body due to its:

• High water content

• Electrolyte support

• Light digestibility

This makes it ideal in hot climates and post-fasting meals.

16. Supports a Healthy Pregnancy (In Moderation)

When consumed appropriately, watermelon may help pregnant women by:

• Reducing swelling

• Preventing dehydration

• Providing folate and magnesium

Always consult a healthcare professional for personalized advice.

17. Boosts Metabolism & Energy Levels

Watermelon supports enzymatic and metabolic processes by:

• Providing hydration for cellular reactions

• Supplying key micronutrients

• Reducing fatigue linked to dehydration

18. Promotes Relaxation & Better Sleep Quality

Magnesium in watermelon supports:

• Nervous system balance

• Muscle relaxation

• Improved sleep patterns

Best consumed earlier in the day for optimal digestion.

19. Gentle, Natural Detox Support

Unlike harsh detox regimens, watermelon supports detoxification naturally by:

• Hydrating the liver and kidneys

• Enhancing waste elimination

• Reducing toxic buildup

20. Improves Physical Endurance & Performance

By improving blood flow and hydration, watermelon enhances:

• Exercise endurance

• Muscle oxygenation

• Overall stamina

This benefit is particularly useful for physically active individuals.

21. Aligns with Islamic Principles of Balanced Nutrition

Islam encourages natural, moderate eating. Allah says:

“Eat of the good things We have provided for you.”
(Surah Al-Baqarah 2:172)

Watermelon reflects this balance: light, nourishing, hydrating, and beneficial without excess.

Also read: "Top 10 Health Benefits Of Mangoes & Healthy Recipes"

Best Time to Eat Watermelon

Healthy Uses of Watermelon

• Fresh slices as snacks

• Smoothies with mint

• Fruit salads

• Light juices (no added sugar)

• Frozen cubes for hydration

Possible Side Effects & Precautions

• Overconsumption may cause bloating

• Diabetics should monitor portion size

• Avoid mixing with heavy meals

• Not ideal for those with IBS in large amounts

Also read: "Top 13 Health Benefits Of Pumpkin Seeds & How To Use Them"

Bottom Line

Watermelon is a nutrient-rich, hydrating, and spiritually aligned fruit that supports heart health, digestion, immunity, and overall vitality. When eaten mindfully, it offers both physical benefits and a reminder of Allah’s provision through natural foods.

If you’d like to learn more about your daily nutritional intake and its impact on your overall health, consult with the best nutritionists near you in Pakistan. For quick advice or to book an appointment, call 0423-2377001 and connect with a certified doctor through Apka Muaalij, a trusted telemedicine platform in Pakistan.

FAQs About Watermelon

Is watermelon good for daily consumption?

Yes, when eaten in moderation and preferably earlier in the day.

Can diabetics eat watermelon?

Yes, but portion control is essential due to natural sugars.

Is watermelon good during pregnancy?

Yes, it helps with hydration and swelling when eaten moderately.

Does watermelon help with weight loss?

It supports weight management due to low calories and high water content.

Can watermelon be eaten at night?

It’s better avoided late at night due to digestive sensitivity.

Is watermelon good for the kidneys?

Yes, it supports kidney function through hydration.

Does watermelon increase blood sugar quickly?

It has a moderate glycemic index; pairing with protein helps balance it.

Can watermelon reduce acidity?

Yes, it has an alkalizing effect for many people.

Is watermelon Sunnah?

While not directly mentioned, fruits are encouraged and valued in Islam.

Can children eat watermelon daily?

Yes, in age-appropriate portions.

Is watermelon good for skin whitening?

It supports skin health but does not “whiten” skin unnaturally.

Does watermelon improve fertility?

It may support circulation, indirectly aiding reproductive health.

Can watermelon cause diarrhea?

Excessive intake may be especially problematic in sensitive individuals.

Is watermelon good after fasting?

Yes, it gently rehydrates the body when eaten in moderation.

Disclaimer: This article is for educational purposes only and does not replace professional medical advice. Individuals with medical conditions should consult a qualified healthcare professional before making dietary changes.