Nutrition experts highlight that watermelon is low in calories and sugar, brimming with vitamins, minerals, and antioxidants, making it an excellent choice for a nutritious diet.
Moreover, it’s a delight to consume! “Eating watermelon brings back memories of carefree summer picnics, enjoying the outdoors with loved ones,” shares Kris Sollid, MS, RD, senior director of nutrition communications at the International Food Information Council.
Watermelon Nutrition Facts As per the U.S. Department of Agriculture, one cup of watermelon (152 g) provides:
- Calories: 45.6
- Fat: 0.2 g
- Cholesterol: 0 mg
- Sodium: 1.52 mg
- Carbohydrates: 11.5g
- Fibre: 0.6 g
- Vitamin C: 12.3 mg
- Potassium: 170 mg
- Calcium: 10 mg
- Vitamin A: 865 IU
- Lycopene: 6,890 micrograms
Is it okay to eat watermelon every day? According to the Centres for Disease Control and Prevention (CDC), only about 10% of Americans consume the recommended two cups of fruit daily.
Because watermelon is low in both calories and sugar, it’s generally safe to enjoy several servings each day.
However, Sollid advises incorporating a variety of fruits into your diet to ensure a broad spectrum of nutrients.
It’s possible to overindulge in any food, watermelon included, notes Grace Derocha, RDN, CDCES, national spokesperson for the Academy of Nutrition and Dietetics.
While it might be tempting to devour a large watermelon in one sitting on a hot day, experts recommend having about one cup at a time to avoid potential discomfort.
Watermelon is classified as a high FODMAP fruit, containing short-chain sugars that may be difficult for some people to digest, possibly leading to bloating or discomfort in large quantities.
Individuals with diabetes or those monitoring their carbohydrate intake should also be mindful of their watermelon consumption to prevent blood sugar spikes.
What are the health benefits of watermelon? “Watermelon is a low-calorie treasure trove of nutrients,” says Christina Meyer-Jax, RDN, LDN, Standard Process nutrition chair and former assistant professor at Northwestern Health Sciences University.
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“It’s packed with essential antioxidants that promote disease prevention and overall health.”
Here are 11 health benefits of watermelon:
- Nutrient-Dense: With just 46 calories per cup, watermelon is rich in vital nutrients.
- It provides approximately 15% of your daily vitamin C requirement, along with other essential vitamins and minerals like potassium and vitamins A and B6.
- Vitamin C aids in iron absorption and immune function, while potassium helps regulate blood pressure.
- High in Lycopene: Lycopene, the antioxidant responsible for watermelon’s vibrant red colour, is linked to a reduced risk of cancer, heart disease, and age-related eye issues.
- Regular consumption may also help lower blood pressure.
- Hydration Boost: Comprising over 90% water, watermelon is an excellent source of hydration. It’s especially beneficial during hot weather when fluid loss is more likely.
- Supports Digestion: With its high water content and modest fibre level, watermelon aids digestion.
- Fibre promotes regularity while water helps move waste through the digestive system.
- Aids Weight Management: Opting for watermelon instead of other sugary snacks can enhance feelings of fullness.
- Research has shown that incorporating watermelon into the diet can lead to weight loss and improved health markers.
- Promotes Heart Health: Studies indicate that lycopene-rich foods may decrease the risk of heart disease and stroke.
- Watermelon extract has been associated with reduced blood pressure over time.
- Potential Cancer Risk Reduction: Lycopene may help lower inflammation and oxidative stress, both of which are associated with cancer.
- Increasing lycopene intake has been linked to a decreased risk of certain cancers.
- Reduces Inflammation: The combination of lycopene and vitamin C in watermelon can help mitigate inflammation and oxidative damage.
- Skin Health: The water content and vitamins A, B6, and C in watermelon support skin hydration and health.
- Vitamin C promotes collagen production, while vitamin A aids in skin cell repair.
- Muscle Recovery: A small study found that athletes who consumed watermelon juice experienced less muscle soreness post-exercise.
- This effect is attributed to L-citrulline, an amino acid found in watermelon.
- Nutritious Seeds and Rind: Many people only eat the flesh of the watermelon, but the rind and seeds offer health benefits as well.
- The rind contains fibre and L-citrulline, while seeds are rich in magnesium and healthy fats, contributing to overall heart health.
