There’s nothing better than slicing up fresh watermelon and sharing it with everyone on a hot day. Whether it’s a quick slice or cubes dipped in a sweet cream cheese dip, watermelon is delicious and refreshing during the hot summer. Plus, not only does this fruit taste sweet, it’s also packed with nutrients that can benefit your overall health.
To better understand the benefits and nutritional profile of watermelon, as well as some of our favorite ways to prepare this fruit, we drew on the latest research and insights from registered dietitian Maggie Michalczyk to break down the science behind what happens to your body when you eat watermelon.
Health Benefits of Watermelon
Better hydration
“Watermelon is packed with water and contains potassium and magnesium, making it great for hydration and electrolyte balance,” Mikhalchik says.
Watermelon, in particular, is made up of 92% water and can count toward your daily fluid intake goal of 11.5 cups per day for women and 13 cups per day for men.
Rich in Antioxidants
“The antioxidant lycopene contributes to watermelon’s vibrant pink color and helps protect the body against damage caused by free radicals, helping to prevent disease,” says Mikhalchik. The combination of lycopene and vitamin C helps fight free radicals in the body, reducing the risk of developing chronic diseases like cancer, heart disease, and neurodegenerative disorders.
Supports the immune system
“They’re also a good source of vitamins A and C, which are important for immune and skin health,” Mikhalchik continues. Vitamin C is a powerful antioxidant that may help prevent and treat respiratory and systemic infections. Research has shown that consuming these vitamins, as well as the antioxidants found in watermelon, such as lycopene and beta-carotene, may also help improve your overall immune health.
Improves heart health
“Studies have also shown that lycopene can help lower cholesterol and blood sugar levels, both of which are important for cardiovascular health,” Mikhalchik added.
Watermelon is naturally fat-free, cholesterol-free and sodium-free, and has been HeartCheck-certified by the American Heart Association as a heart-healthy food. Watermelon is high in natural sugars, but because it contains dietary fiber it has a low glycemic load and therefore has less of an impact on blood sugar levels than other foods that are high in sugar.
May improve muscle health
“Another notable benefit of watermelon is that it contains the amino acids citrulline and arginine,” Mikhalchik says. “These are two of the 20 amino acids necessary for muscle, nerve, and cell formation.”
A small study published in the Journal of Agricultural and Food Chemistry found that the citrulline in watermelon also helps reduce muscle soreness, making watermelon juice a potential functional drink for athletes.
Watermelon Nutrition
Here is the nutritional information for 1 cup of diced raw watermelon:
Calories: 46 caloriesCarbohydrates: 12 gDietary Fiber: 1 gTotal Sugars: 9 gAdded Sugars: 0 gProtein: 1 gTotal Fat: 0 gSaturated Fat: 0 gCholesterol: 0 mgSodium: 2 mgVitamin C: 12 mg (20% of RDA)Vitamin A: 865 IU (5% of RDA)Potassium: 170 mg (4% of RDA)Magnesium: 15 mg (4% of RDA)
Watermelon is a good source of Vitamin C and Vitamin A, and also contains potassium and magnesium, which helps keep the body hydrated.
Is watermelon safe for everyone to eat?
Watermelon is generally safe for everyone to eat, with a few exceptions. Although it is a nutritious fruit, eating too much of it can spike your blood sugar levels, which can have adverse effects on people with diabetes or insulin resistance.
Secondly, people who are allergic to fruits such as peaches, celery, tomatoes, oranges, and other melons, as well as grasses, may also have an allergic reaction to watermelon. This reaction is known as oral allergy syndrome, and consuming these foods raw causes a contact allergy in the throat and mouth. If you experience itching or swelling in your throat, mouth, face, lips, or tongue, seek medical help immediately. If you have concerns about consuming watermelon, talk to your healthcare team to find out what’s best for you.
Tips for Enjoying Watermelon
Make a salad
Mikhalchik’s favorite way to eat watermelon is tossing it into a colorful salad: “I love a watermelon, feta and blueberry salad in the summer. It’s so refreshing, hydrating and delicious!”
This Watermelon, Cucumber and Feta Salad is one of our favorites, as is this Watermelon and Goat Cheese Salad with Citrus Vinaigrette.
Blending a smoothie
Add watermelon cubes to your blender when making smoothies, such as a creamy watermelon smoothie with coconut milk yogurt or a watermelon and strawberry smoothie. You can also puree the watermelon in your blender and freeze the cubes in silicone ice cube trays to add to your blender when making smoothies, or use them in place of ice in your watermelon margarita glasses.
Freeze Sherbet
Watermelon sorbet is easy to make with just four ingredients: watermelon, condensed milk, lime, and salt. No ice cream machine is needed for this cold treat.
Slice the watermelon pizza
While watermelon slices are refreshing on their own, watermelon pizza topped with berries and honey-sweetened yogurt is a creative and unique option for your next summer get-together.
Conclusion
Watermelon is a flavorful fruit with numerous health benefits. Made up of 92% water, watermelon can help you meet your hydration goals, boost your immune system, and benefit cardiovascular health. It’s a good source of vitamins C and A, potassium, and magnesium. Watermelon is generally safe to eat for anyone except those with watermelon allergies. It’s best to limit yourself to two servings a day (the typical daily intake of fruit) to avoid unpleasant bloating and blood sugar spikes, especially if you have diabetes.
FAQ
Is it okay to eat watermelon every day?
Yes! You can eat fruit, such as watermelon, every day if you like. In fact, enjoying watermelon may help you increase your intake of fruits and vegetables. Only 10-12% of U.S. adults meet the recommended intake of 1.5-2 cups of fruit per day. But eating too much watermelon can be problematic: “It’s true that eating too much watermelon can cause bloating, indigestion, and blood sugar spikes, which is something to be wary of, especially if you have diabetes,” Mikhalchik says.
Does watermelon have a lot of sugar?
Fruits such as watermelon are high in sugar, but the sugars in fruit are natural, unlike products made with added sugars. All sugars are broken down into glucose in the body, but added sugars enter the bloodstream more quickly and can cause spikes (and crashes) in blood sugar levels. However, foods such as fruits and dairy products contain other nutrients, such as fiber and protein, that help slow the digestive process. The fiber in watermelon helps slow blood sugar spikes compared to foods that are high in added sugar and low in fiber.
Is there a difference between yellow watermelon and pink watermelon?
Yellow and pink watermelon are nutritionally similar and both are good sources of vitamins A and C, but yellow watermelon has more beta-carotene. “[Beta-carotene]is a powerful antioxidant that helps protect the body against free radical damage and oxidative stress, plus it’s beneficial for eye and skin health,” Mikhalchik says.
If you juice watermelon or put it in a blender, will you get the same nutrients?
“Juicing watermelon has nearly the same nutritional value as eating a whole watermelon, minus the fiber that’s removed from the pulp,” says Mikhalchik. “When you make a watermelon smoothie, you’re still getting all the nutrition from the fruit; however, it’s important to note that blending it breaks down some of the fiber, which can lead to quicker digestion and a higher blood sugar spike.” As with any fruit-based smoothie, it’s important to balance it with a protein source (such as yogurt, protein powder, or nuts and seeds) to increase sustain and make it blood sugar-friendly.
