Watermelon: The Benefits and the Risks

To make it clear, let’s sum it up.

Benefits (for healthy people):

Excellent hydration — the best way to replenish fluids in the heat.

Source of lycopene — a powerful antioxidant that gives watermelon its red color, helps protect the heart, and reduces cancer risk.

Rich in vitamins — contains vitamin C for immunity and vitamin A for vision and skin.

Good for blood vessels — provides citrulline, an amino acid that improves circulation and may help lower blood pressure.

Low in calories — a perfect dessert for those watching their weight.

Risks and drawbacks:

Dangerous for kidney disease — overloads the body with water and potassium.

Raises blood sugar — its high glycemic index makes it risky for diabetics.

Can upset digestion — may cause bloating and diarrhea in people with sensitive GI tracts.

Risk of nitrate poisoning — especially with “early” watermelons bought out of season (safe season is late August to September).

The Bottom Line

Watermelon is a wonderful, healthy fruit—but only for healthy people, and only in moderation. If you have chronic illnesses, especially kidney disease, talk to your doctor before indulging in this summertime favorite.