Seedless watermelons have the same nutritional profile as their dark-seeded counterparts. A health booster, watermelon supplies vitamins and other nutrients the body needs to function properly. As its name suggests, watermelon also has a high water content that provides hydration and restores vital fluids. A 5-oz. portion of watermelon contains no fat, 1 g of dietary fiber and 1 g of protein.
Lycopene
Lycopene gives watermelon flesh its vibrant color, but it's more than window dressing. Research suggests this carotenoid is a significant antioxidant that may reduce the risk of heart disease and certain cancers. In 2000, scientists working for the USDA's Agricultural Research Service found that study participants who drank watermelon juice received as much lycopene as those who drank tomato juice, a surprise that belied the conventional wisdom that tomatoes were the best source of lycopene.
Vitamin A
Watermelon is an excellent source of vitamin A, which does more than one job to benefit the human body. In addition to promoting healthy eyes and aiding bone growth, vitamin A helps the body fight infection by boosting the effectiveness of lymphocytes, a type of white blood cell. A 5-oz. serving of watermelon contains 18 percent of the daily recommended amount of vitamin A in a 2,000-calorie diet.
Vitamin C
Vitamin C, found in excellent quantities in watermelon, also helps to fortify the immune system. In addition, it fights free radicals, compounds that damage cells and may have a hand in heart disease, cancer and age-related conditions such as Alzheimer's. Vitamin C also plays a role in the healing of wounds and helps the body better absorb iron. Five oz. of watermelon account for 21 percent of the recommended daily intake of vitamin C.
Other Nutrients
Watermelon is a good source of potassium and also contains vitamin B-6, phosphorus and magnesium, along with a small amount of calcium and iron. Its fiber and high water content can help dieters by making them feel fuller. The National Watermelon Promotion Board recommends eating a serving of watermelon before sitting down to a meal to trim the appetite with a low-calorie, yet filling food.
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