Studies Link 2 Cups of Watermelon to Better Diets and Vascular Health

3 articles · Updated · ScienceDaily · May 17

NHANES-based research found U.S. children and adults who eat watermelon have higher-quality diets, with more fiber, potassium, vitamin C and lycopene, and less added sugar and saturated fat.
An 18-person randomized crossover trial at Louisiana State University also found daily watermelon juice for two weeks helped preserve blood-vessel function during elevated blood sugar and affected heart-rate variability.
Researchers tied those effects to L-citrulline and L-arginine, compounds in watermelon that support nitric oxide production, helping blood vessels relax and maintain healthy circulation.
The findings matter because Americans typically eat only about half the recommended 1.5 to 2.5 cups of fruit a day, while a 2-cup serving of watermelon delivers 80 calories and is 92% water.
Reviews and meta-analyses published since 2022 have continued to explore benefits for endothelial function and arterial flexibility, though scientists say larger long-term studies are still needed.

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