- Research shows that watermelon may help improve heart health and lower your risk of heart disease.
- It also shows that this fruit may aid in overall nutrient intake for both adults and children.
- Individuals who consume more watermelon may have a greater intake of essential nutrients, including fiber, potassium, and vitamin C.
- Watermelon may also help improve hydration.
Nothing says summertime like biting into a cold, juicy slice of watermelon — and turns out it’s actually really good for you.
Earlier research found the summer staple may help increase your overall nutrient intake and diet quality.
This suggests that watermelon can increase nutrient intake and diet quality in both children and adults, the study authors say.
Research from 2025 also found that watermelon may have cardioprotective health effects. This aligns with 2022 research showing that watermelon may help lower blood pressure and improve overall heart health.
“Watermelon is a great addition to an overall healthy dietary eating pattern because it provides potassium, lycopene, and citrulline, which synergistically can help support blood pressure and blood flow,” said Michelle Routhenstein, preventive cardiology dietitian at EntirelyNourished. Routhenstein wasn’t involved in any of the studies.
While the review notes that the exact cardiovascular benefits of L-citrulline are not fully clear, the authors state that it appears consuming watermelon may aid in the prevention and management of cardiovascular disease.
“Watermelon’s impact on blood vessel health appears to be beneficial to overall cardiovascular health. This may be based on compounds that impact nitric oxide production, impacting overall blood vessel health,” said Kristin Kirkpatrick, president of KAK, Consulting, LLC, and a dietitian at the Cleveland Clinic Department of Wellness & Preventive Medicine in Cleveland, Ohio. Kirkpatrick wasn’t involved in the studies.
The 2022 research also showed that L-citrulline can help lower blood pressure and arterial stiffness, especially in those with cardiometabolic risk factors. These include traits and lifestyle behaviors that combine to increase your likelihood of developing conditions like type 2 diabetes and cardiovascular disease.
“While watermelon is a heart-healthy addition, in order to truly reduce your risk of heart attacks and strokes, it needs to be included within a complete heart-healthy diet,” said Routhenstein.
For watermelon lovers, a simple slice will do the trick. However, there are other nutritious ways to enjoy this tasty summer treat.
Routhenstein shared the following suggestions for maximizing the health benefits of watermelon:
- blend into smoothies
- add to a salad (a feta-and-mint classic)
- make a watermelon gazpacho
- pair with nuts or Greek yogurt
Kirkpatrick added, “Juice it, add it to cottage cheese, make skewers, grill and serve as a side, or even freeze and make watermelon pops.”
