Watermelon Rind Benefits: 5 Surprising Health Reasons to Eat the Whole Fruit

When enjoying a refreshing slice of watermelon on a hot summer day, most people discard the green and white rind without a second thought. However, this overlooked part of the watermelon is not only edible but also packed with impressive health benefits that might surprise you.

Watermelon is aptly named for its high water content—approximately 92 percent water—making it an excellent hydrating fruit. While the sweet pink flesh gets all the attention, the rind contains unique nutrients and compounds that can significantly contribute to your overall health and wellness.

The watermelon rind consists of two parts: the hard outer green skin and the white flesh between the green skin and the pink fruit. Both parts are completely safe to eat and offer distinct nutritional advantages that you’ve been missing out on.

What Makes Watermelon Rind Nutritionally Valuable?

Before diving into the specific benefits, it’s important to understand what makes watermelon rind nutritionally unique. The rind is particularly rich in citrulline, an amino acid that converts to arginine in the body. This conversion process plays a crucial role in many of the health benefits associated with watermelon rind.

Additionally, the rind contains vitamins A, B6, and C, along with minerals like potassium and zinc. It’s also lower in sugar than the pink flesh, making it an excellent option for those monitoring their sugar intake while still wanting to enjoy watermelon.

1. Supports Cardiovascular Health

One of the most significant watermelon rind benefits is its positive impact on heart health. The high concentration of citrulline in the rind helps promote the production of nitric oxide in the body, which aids in relaxing and dilating blood vessels.

Research indicates that citrulline supplementation may help reduce blood pressure in individuals with hypertension. By improving blood flow and reducing the strain on arterial walls, consuming watermelon rind may contribute to better overall cardiovascular function.

The rind also contains potassium, an essential mineral that helps regulate blood pressure by counteracting the effects of sodium. This dual mechanism makes watermelon rind a heart-friendly food choice worth incorporating into your diet.

2. May Enhance Athletic Performance and Recovery

Athletes and fitness enthusiasts may find watermelon rind particularly beneficial for their training regimens. The citrulline content in the rind has been studied for its potential to improve exercise performance and reduce muscle soreness.

Citrulline helps increase blood flow to muscles, potentially improving oxygen delivery during physical activity. Some studies suggest that citrulline supplementation may help reduce muscle fatigue and improve endurance during high-intensity workouts.

Furthermore, the amino acid may help speed up recovery time by facilitating the removal of ammonia from the body, a byproduct of intense exercise that contributes to fatigue. Consuming watermelon rind before or after workouts could provide a natural way to support your fitness goals.

3. Promotes Healthy Digestion

Watermelon rind is an excellent source of dietary fiber, a nutrient that many Americans don’t consume enough of. Fiber is essential for maintaining a healthy digestive system and offers numerous benefits:

• Promotes regular bowel movements and prevents constipation
• Supports beneficial gut bacteria, contributing to a healthy microbiome
• Helps reduce the risk of developing digestive disorders
• Assists in maintaining stable blood sugar levels by slowing glucose absorption
• Contributes to feelings of fullness, which can aid in weight management

Most adults in the United States consume far less fiber than the recommended daily amount. By eating watermelon rind instead of discarding it, you can easily increase your fiber intake and support better digestive health.

4. May Support Male Reproductive Health

The citrulline found in watermelon rind has shown potential benefits for male reproductive health. When converted to arginine in the body, citrulline supports the production of nitric oxide, which plays a crucial role in healthy blood flow throughout the body.

Some research suggests that citrulline supplementation may help men experiencing mild difficulties with erectile function. The improved blood circulation facilitated by citrulline could provide a natural way to support this aspect of men’s health.

While watermelon rind shouldn’t be considered a medical treatment, incorporating it into a balanced diet may offer supportive benefits. Anyone experiencing health concerns should consult with a healthcare provider for proper evaluation and treatment recommendations.

5. Supports Kidney Function and Urinary Health

Watermelon rind has natural diuretic properties, meaning it may help increase urine production. This characteristic can be beneficial for kidney health and urinary tract function in several ways:

The increased urine flow may help flush out toxins and prevent the formation of kidney stones. Additionally, the high water content combined with the diuretic effect helps keep the urinary system functioning optimally.

Some traditional medicine practices have used watermelon rind as a natural remedy for urinary tract concerns. While more research is needed to fully understand these effects, the preliminary evidence is promising.

Additional Potential Benefits

Beyond the major benefits listed above, watermelon rind may offer additional health advantages:

Weight Management: The combination of high fiber content, low calories, and high water content makes watermelon rind a filling food that can help with appetite control and weight management goals.

Skin Health: The vitamins A and C in watermelon rind support collagen production and may contribute to healthier, more radiant skin. Some people even use watermelon rind topically as a natural skin treatment.

Anti-inflammatory Properties: Watermelon rind contains compounds with potential anti-inflammatory effects, which may help reduce inflammation throughout the body.

How to Prepare and Eat Watermelon Rind

If you’re convinced about the watermelon rind benefits but unsure how to actually eat it, here are several delicious preparation methods:

Pickled: Pickled watermelon rind is a traditional Southern delicacy. Cut the rind into small pieces, remove the hard green outer skin, and pickle the white part in a vinegar-based brine with spices.

Smoothies: Cut the rind into small chunks (you can leave some pink flesh attached) and blend it into smoothies. The mild flavor won’t overpower other ingredients, and you’ll get all the nutritional benefits.

Stir-Fry: Cut the rind into thin strips and add them to vegetable stir-fries. They have a texture similar to cucumber when cooked and absorb flavors well.

Juiced: Run watermelon rind through a juicer along with other fruits and vegetables for a refreshing, nutrient-packed beverage.

Grilled: Brush rind pieces with olive oil, season with salt and pepper, and grill them for a unique side dish.

Candied: For a sweeter treat, you can candy watermelon rind by cooking it in a sugar syrup, though this method reduces the health benefits somewhat.

Safety Considerations and Tips

While watermelon rind is generally safe for most people to consume, keep these considerations in mind:

Always wash the outside of the watermelon thoroughly before cutting into it to remove any dirt, bacteria, or pesticide residue that could contaminate the rind.

If you’re not accustomed to eating high-fiber foods, introduce watermelon rind gradually to avoid digestive discomfort. Start with small amounts and increase slowly.

People with kidney disease should consult their healthcare provider before significantly increasing their intake of watermelon rind, as it contains potassium and has diuretic properties that may affect kidney function.

Individuals taking medications for blood pressure should speak with their doctor before consuming large amounts of watermelon rind, as it may enhance the effects of blood pressure medications.

Choosing the Right Watermelon

To maximize the benefits of watermelon rind, start by selecting a high-quality watermelon:

• Look for a watermelon with a yellow spot on one side, indicating it ripened on the vine
• Choose one that feels heavy for its size, suggesting high water content
• The surface should be relatively smooth without major dents or bruises
• Consider organic watermelons if you plan to eat the rind to minimize pesticide exposure

Storing Watermelon Rind

If you’re not ready to use your watermelon rind immediately, proper storage is essential:

Fresh rind can be stored in an airtight container in the refrigerator for up to three days. For longer storage, consider freezing the rind in portions for future use in smoothies or cooking.

Pickled watermelon rind can last for several months when properly canned and stored in a cool, dark place.

The Environmental Benefit

Beyond personal health benefits, eating watermelon rind also contributes to reducing food waste. Americans throw away billions of pounds of food each year, and watermelon rinds constitute a significant portion of that waste.

By utilizing the entire watermelon, you’re making a more sustainable choice that benefits both your health and the environment. This simple habit can be part of a broader effort to minimize food waste in your household.

Conclusion

The next time you slice into a juicy watermelon, think twice before tossing that rind in the trash or compost bin. The watermelon rind benefits are too significant to ignore—from supporting heart health and athletic performance to promoting better digestion and potentially enhancing male reproductive health.

This often-discarded part of the fruit is rich in citrulline, fiber, vitamins, and minerals that can contribute meaningfully to your overall wellness. Whether you prefer it pickled, blended into smoothies, or stir-fried, there are numerous delicious ways to incorporate watermelon rind into your diet.

Start small by experimenting with one preparation method, and you may discover that watermelon rind becomes a regular part of your healthy eating routine. Your body—and the planet—will thank you for making use of this nutritious, often-wasted food.

Sources:

• USDA FoodData Central – Watermelon Nutrition Facts
• PubMed – L-Citrulline Supplementation and Erectile Function
• PubMed – Citrulline and Exercise Performance
• PubMed – Citrulline Supplementation and Blood Pressure
• PubMed – Fiber Intake in American Adults
• NIH Office of Dietary Supplements – Potassium Fact Sheet