Watermelon, known for its sweet and juicy flavor, is a quintessential symbol of summer. While it may seem like a simple sugary treat at first glance, exploring its rich nutrient profile reveals a surprising array of potential health benefits.
According to registered dietitian Lara Whitson, RD, LD, watermelon is not only a fun seasonal food for barbeques and beach outings but also highly beneficial for your health. Despite being low in calories, it keeps you well-hydrated and offers a range of essential nutrients that contribute to overall well-being.
Although watermelon lacks protein and iron, its nutritional value should not be underestimated. It is free of fat, sodium, and cholesterol, and it is even certified by the American Heart Association’s Heart-Check program. Even the seeds of watermelon come with health benefits, containing valuable nutrients such as magnesium, iron, healthy fats, and zinc.
One cup of diced watermelon provides only 46 calories and includes no fat, 1 mg of sodium, 9 g of sugar, 10 mg of calcium, 12 mg of vitamin C, 15 mg of magnesium, and 139 g of water, making it an excellent choice for a low-calorie, hydrating snack.
Furthermore, watermelon packs 170 milligrams of potassium, a crucial mineral that supports nerve and muscle function, as well as fluid balance in the body. Additionally, it is a good source of vitamin A and is rich in disease-fighting antioxidants like lycopene and cucurbitacin E, which may help protect against conditions like cancer and diabetes.
The health benefits extend to watermelon seeds and rinds. Watermelon rinds have less sugar and more fiber than the flesh, and they contain citrulline. On the other hand, watermelon seeds, whether dried or raw, are high in magnesium and folate, supporting overall body function and disease prevention. The seeds also contain beneficial fatty acids that aid in lowering bad cholesterol and reducing the risk of heart attack and stroke.
Aside from its nutritional value, watermelon offers various health benefits:
- Hydration: With its 92% water content, watermelon effectively hydrates and supports the body, especially after physical activity or workouts.
- Healthy Weight Maintenance: Due to its high water content, watermelon can help you feel full for longer and be a satisfying option for maintaining a healthy weight.
- Disease Protection: Regularly consuming watermelon may reduce the risk of chronic diseases like diabetes, obesity, cardiovascular disease, and cancer, thanks to its antioxidants and other beneficial nutrients.
- Eye Health: Watermelon’s antioxidants may prevent or delay the formation of cataracts and reduce the risk of age-related macular degeneration.
- Immune System Boost: Watermelon’s vitamin C content strengthens the immune system and may reduce the risk of developing cancer.
- Muscle Recovery: Citrulline in watermelon aids in post-exercise recovery by improving blood flow and muscle function.
- Skin Health: Vitamins A and C in watermelon support collagen production and cell health, benefiting the skin’s elasticity and appearance.
- Digestion Improvement: Watermelon’s polyphenols fuel good gut bacteria, promoting better digestion and supporting the immune system.
- Blood Sugar Management: Watermelon, with its low glycemic load, is a suitable option for those seeking to maintain steady blood glucose levels or reduce the risk of diabetes.
While watermelon is generally safe to eat, some individuals may want to exercise caution due to potential side effects. People prone to migraines, with allergies to certain pollens (like grass or ragweed), diabetes, or digestive issues (such as IBS), should be mindful of their watermelon intake to avoid any adverse reactions.