Watermelon Benefits

Written by Brenton Wight, Health Researcher, LeanMachine
Copyright © 1999-2021 Brenton Wight, LeanMachine
Updated 17th August 2020, Copyright © 1999-2021 Brenton Wight and BJ & HJ Wight trading as Lean Machine

For many people, watermelon is great on a hot Summer day, but I eat Watermelon year-round for it’s exceptional benefits.
Some claim that watermelon has little benefit because it is mainly water, but the truth is that even though Watermelons contain about 90% water, they also contain:

  • Lycopene
  • Vitamin A
  • Vitamin B6
  • Vitamin C
  • Antioxidants
  • Citrulline
  • Minerals
  • Potassium
  • Magnesium
  • Cucurbitacin E
  • Low Calories (46 in a cup)


Like tomatoes, watermelon has a lot of Lycopene, the bright red carotenoid that has anti-inflammatory and antioxidant properties, and benefits the cardiovascular system, bones, skin, brain, and has cancer protective properties as well.
Diabetes: Although Watermelon has some fructose content, Lycopene has been shown to reduce blood glucose levels and should be helpful for diabetics. Most people do not eat too much Watermelon at once because it is very filling, due to the high water content and high fibre content, so  the glycemic load (GI) is actually fairly low.
The diabetes damage done to the cardiovascular system may be prevented or reduced by consuming Watermelon.
Cancer: Lycopene is helpful to prevent many cancers, especially the estrogen-driven caners, breast cancer in women and prostate cancer in men.

Citrulline, Arginine and Nitric Oxide

Citrulline is a natural amino acid, and the highest levels in any plant are found in Watermelon.
The body then converts Citrulline into L-Arginine, another amino acid.
L-Arginine then creates Nitric Oxide (NO), famous for lowering blood pressure by relaxing, widening and protecting blood vessels, reducing blood pressure and allowing more oxygen to every part of the body.
Cardiovascular: Endothelial cells line blood vessel walls, and Nitric Oxide reduces damage to blood vessel walls, reducing stiffness and allowing the walls to relax and widen, allowing greater blood flow and reducing blood pressure. The damage, normally caused by junk foods and processed oils containing trans fats, is why the body attempts to repair blood vessels by building clots on the damaged area. Clots are made from calcium and cholesterol, wrapped in fibrin to hold them together. Doctors prescribe statin drugs to reduce cholesterol, but it makes more sense to protect the blood vessels first to stop the need for clots, also to eliminate poor quality calcium supplements like calcium carbonate (limestone), common in cheap supplements. Vitamin D3 increases calcium absorption, but we also need Vitamin K2 MK7 to help remove excess calcium from the blood and deposit in the bones and teeth where it belongs, also Magnesium to improve effectiveness of Vitamin D3.
We also need to INCREASE HDL (the “good” cholesterol) to improve cardiovascular health.
Weight Loss: Arginine blocks an enzyme that stores fat, helping to prevent excess accumulation of fat in fat cells. Arginine is available as a supplement, but much is lost through the digestive system, so AKG is a better choice, giving greater Nitric Oxide in the blood. Of course Watermelon is cheap and has many other health benefits.
Erectile dysfunction: In a similar way that Viagra works, Nitric Oxide can improve erectile dysfunction in men.
One would have to consume a lot of watermelon for the same effect as Viagra, but older men are still advised to eat Watermelon for the many benefits.

Cucurbitacin E

Watermelons contain Cucurbitacin E (C32H44O8) which is a natural compound found in the Cucurbitaceae family, Citrullus genus that prevents disease, and has cytotoxic, anti-tumour, hepatoprotective (liver health), anti-inflammation, antimicrobial, anthelmintic (anti-helminths: parasites), cardiovascular and anti-diabetic properties.
The tripterpenoid content helps block pain and inflammation similar to the action of NSAID’s like ibuprofen and aspirin, but without the side-effects.

Erectile Dysfunction

Common among older men, Erectile Dysfunction can be treated with Watermelon, a safe way to increase Citrulline, Arginine and Nitric Oxide to increase blood flow and oxygen where it is needed, unlike the little blue pill that can be dangerous.


Lycopene protects our skin from harmful Ultra-Violet light from the Sun, reducing risk of skin cancers. LeanMachine has never worn sunscreen in his life, and gets plenty of sunshine year-round as well as taking Vitamin D3, and has never had a Melanoma, while friends working primarily in offices and wearing hats and sunscreen have died or had serious surgery to remove Melanomas. More office workers die from Melanoma than construction workers!


Doctors prescribe Statin drugs like lollies, but Watermelon is one of several foods that beat Statin drugs, without the debilitating side-effects of Statins which include Cognitive decline, Cancer, Muscle breakdown, Kidney damage, Heart damage, Diabetes, Sexual dysfunction, Cataracts and more, while clobbering Vitamin D, Cholesterol Sulfate, Co-Enzyme Q10 and other essential substances.


Lycopene is a Carotenoid (powerful antioxidant), protecting us from many common conditions.
In a study of 13,000 adults, low levels of carotenoids were a key predictor of early death.
Other studies show the strong link between levels of lycopene and heart disease, and yet more studies showed a 39% decrease in stroke risk in men with the highest blood levels of lycopene.


10 studies in a 2014 meta-analysis showed Lycopene to be protective against ovarian cancers, as well as brain tumors and breast tumors.
Several other studies showed that higher intakes of Lycopene was associated with a 50% decreased risk of prostate cancer, especially the more lethal kind of prostate cancer, due to by inhibition of neoangiogenesis that occurs in tumor development.
Further studies show benefits for lung cancer, esophageal, stomach, pancreatic, colorectal, and cervical cancers.


Watermelons get their from the fact that they are 90% water, which is full of electrolytes and potassium,  helping us to stay hydrated or to rehydrate especially  after a hard, sweaty workout, and also helps reduce muscle soreness, mainly eaten before an intense workout.

Eat the Seeds and the Rind from Ripe Watermelons

When Watermelon is Reddest and Ripest, Lycopene content is at the highest level.
The green rind is also full of chlorophyll and even more citrulline than the red flesh. Hard to eat, but in a blender with a whole lemon or lime makes a healthy slushy treat.
Black Watermelon seeds are edible and contain iron, zinc, fibre and protein.
Seedless Watermelon is the only option at many supermarkets, but is still alright to eat because they are NOT genetically modified, simply a hybrid form, bred for no-seed content.

Pick the Best Watermelon

The best Watermelons have a pale, butter-colored yellow spot underneath, not white or green.  Select the heaviest for its size, and thump to listen for the best hollow bass sound.


Watermelon Study, University of Florida
Lycopene as effective as-statins for artery health
The Great Cholesterol Myth
FDA Consumer Updates
Heirloom Tomatoes
What You Have Not Been Told About Statin Drugs
Physicians Health Study – Stroke Risk

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