While there is no cure for PCOS, a few dietary and lifestyle changes can improve the symptoms. Fruits, which are nature’s best creation, can help manage PCOS. Despite the concern about their natural sugar content, fruits are a nutrient powerhouse and superfood for women with PCOS. Watermelon, a delicious and low-calorie fruit, falls into the category of PCOS-friendly fruits. What’s so great about eating watermelon in a PCOS diet? Let’s find out!

PCOS and Nutrition: The Connection

A healthy diet is key to managing PCOS. As per research, diets such as the DASH or an anti-inflammatory diet can help. These diets focus on consuming fresh fruits, including watermelon, which can satisfy sweet cravings without adding too many calories. Moreover, experts believe eating 100 to 150 grams, or 2 cups, of watermelon daily can be a natural supplement for women’s health.

Benefits of Watermelon in PCOS Management

Watermelon is an excellent choice for people with PCOS for a few reasons. First, it is very hydrating since it is over 90% water. Second, it can be beneficial after a workout when it is essential to rehydrate the body. Third, despite its high GI level, watermelon contains nutrients like vitamin C, potassium, and water. Finally, moderate watermelon consumption can help ease symptoms of PCOS and improve overall well-being.

Aids in Weight Loss

Watermelon is a good choice for women with PCOS who want to lose weight. The high water content will help keep you full, preventing overeating. In addition, losing excess weight will help improve insulin sensitivity, which can help regulate your menstrual cycle.

Maintains Blood pressure

Watermelon is rich in potassium and magnesium, essential to keep blood pressure in a healthy range by ensuring smooth blood flow. It is particularly beneficial for PCOS women with high blood pressure.

Excellent Source of Energy

Women with PCOS get sluggish and tired at times due to the imbalance in hormone levels. However, consuming a few pieces of watermelon will provide an energy boost. The fruit has electrolytes, carbs and essential minerals that will keep you hydrated and make you feel more energetic.

Improves Heart Health

PCOS also has a direct link with cardiovascular diseases. Hence, including watermelon in your diet will be good for your heart health. The amino acids, vitamin C, and potassium in watermelon will improve blood flow while lowering the onset of developing heart diseases.

Reduces Risk of Diabetes

PCOS often interferes with insulin function, stimulating the pancreas to generate more insulin. Therefore, women with PCOS must eat fruits rich in lycopene, such as watermelon, to take care of their insulin levels, preventing the development of diabetes. However, consume in moderation. 

Control Cholesterol and Combat Inflammation

Watermelon is rich in antioxidants that help lower cholesterol levels and fight inflammation and other risk factors seen in PCOS. 

Protect Your Skin

If you have PCOS, you might experience skin issues like acne. However, you can take full advantage of consuming watermelon, which can protect your skin to a greater extent. The fruit is rich in vitamins A and C, ensuring healthy skin. Moreover, the lycopene content will provide a barrier against sun damage.

The HealthifyMe Note

Watermelon is a good source of potassium and vitamin C, which help to lower blood pressure and inflammation. In addition, women at risk for PCOS-linked heart health issues may find that watermelon can help keep cardiovascular disease at bay.

Things to Keep in Mind While Consuming Watermelon

Watermelon is safe and healthy to eat every day. However, you should combine it with other fruits and foods to attain optimal nutrition. Furthermore, watermelon shouldn’t take more than 30% of your daily fruit consumption.

Here are some tips to keep in mind while opting for watermelon.

  • It’s better to eat the actual watermelon than to drink it in the juice form. Drinking bottled fruit juice or those with added sugars will make you gain weight and spike your blood glucose level.
  • Consuming large quantities of watermelon might cause insulin imbalance, which is unsuitable for diabetes.
  • Excess eating of watermelon will cause intestinal disturbance and affect nerves and muscles.
  • Minimise the consumption of watermelon at night, as it might affect your blood sugar level.


The experience of PCOS differs from woman to woman, but it is often frustrating as it can disrupt your menstrual cycle, fertility, appearance, and weight. Watermelon contains nutrients that can improve PCOS and help with risks associated with the condition, such as high blood pressure and weight gain. Additionally, since PCOS can impact skin health, the vitamin C in watermelon can help keep skin voluminous and plump by producing collagen. However, it is crucial to consume watermelon in moderation to avoid blood sugar spikes.

Download Healthifyme APP