Watermelon may benefit heart and overall diet, study finds

Eating watermelon may do more than help people stay hydrated during the summer. New research suggests the fruit is associated with healthier overall diets and may help support cardiovascular function.

Two studies, including an analysis of U.S. dietary data and a small clinical trial conducted by Louisiana State University, found that regular watermelon consumption was linked to improved nutrient intake and potential heart health benefits.

A 2022 study published in Nutrients analyzed data from the National Health and Nutrition Examination Survey, or NHANES, and compared the diets of children and adults who ate watermelon with those who did not.

Researchers found that watermelon consumers generally had higher intakes of dietary fiber, magnesium, potassium, vitamin C, vitamin A, lycopene and other carotenoids. They also consumed less added sugar and saturated fat.

The findings are notable because the U.S. Dietary Guidelines recommend 1.5 to 2.5 cups of fruit per day, while most Americans consume significantly less.

Watermelon is about 92% water and contains roughly 80 calories in a two-cup serving, making it a low-calorie option for increasing fruit intake.

In a separate study, researchers at Louisiana State University examined 18 healthy adults in a randomized, double-blind, placebo-controlled trial.

Participants who consumed watermelon extract maintained better blood vessel function during periods of elevated blood sugar and showed improvements in heart rate variability, a measure linked to cardiovascular health.

Scientists said these effects may be due to the amino acids L-citrulline and L-arginine, which help the body produce nitric oxide, a compound that relaxes and widens blood vessels.

“Watermelon is one of the richest natural sources of L-citrulline,” said Jack Losso, a professor in the university’s School of Nutrition and Food Sciences.

More read, Ten health benefits of eating watermelon in summers

Researchers said the results suggest that incorporating watermelon into a balanced diet may help improve