How watermelon can benefit your health and be incorporated into recipes to add sweetness and for an extra health boost
Watermelon is commonly known for being a hydrating fruit, making it a delicious treat to enjoy over the hot summer months. Watermelon has so many benefits aside from hydration. People typically think of eating watermelon by the slice, but there are many other ways to include watermelon in your diet.
What are the health benefits of watermelon?
Loaded with Lycopene:
Lycopene is an antioxidant with many benefits, such as lowering the risk of heart attacks, cancer, and diabetes. One of the main health benefits of tomatoes is their high concentration of lycopene. Watermelon, however, contains more lycopene than all other fruits or vegetables, including tomatoes [1].
Heart Health:
Watermelon contains L-Citrulline, an amino acid that can help lower your blood pressure by moving blood throughout your body. The high levels of lycopene also benefit the heart [1].
Joint Health:
Watermelon contains Beta-cryptoxanthin, which can protect joints from inflammation.
*Beta-cryptoxanthin is a carotenoid found in naturally yellow, orange, and red-colored plants and algae. It is also a precursor for vitamin A [1].
Eye Health:
One serving of watermelon (about two cups diced) contains 8% of the recommended daily value of vitamin A, which is vital for healthy eyes [1].
Hydration:
Watermelon is 92% water, making it a great way to stay hydrated this summer [1]!
Benefit Your Workout:
One serving of watermelon contains 6% of your daily recommended potassium. Eating enough potassium can help reduce muscle cramps. The high potassium levels and water concentration makes watermelon a great pre- or post-workout snack[1].
It's A Great Sweet Treat:
Watermelon is a great way to satisfy your sweet tooth if you're trying to cut back on other desserts. It can also be easily incorporated into other desserts or recipes [1]!
It Doesn't Spike Your Blood Sugar:
Watermelon's glycemic index (GI) value is 80. The glycemic load, however, is only 5. This means that the glucose (sugar) enters your bloodstream slowly. Many other sweet treats will do the opposite, spiking your glucose and giving you a quick burst of energy, ultimately leading to a crash. This makes watermelon a great snack for anyone who wants to maintain steady glucose levels [2].
Glycemic index: Measures how different foods on a scale of 1 to 100 affect blood sugar [2].
Glycemic load: Measures how much glucose a food delivers and how quickly it enters the bloodstream. This is often seen as giving a more accurate picture of how food impacts blood sugar [2].
Watermelon nutrition profile:
According to the FDA, one serving of watermelon (about 2 cups diced) contains 25% of your daily value (DV) for vitamin C, 8% of your DV for vitamin A, 6% of your DV for potassium, 4% of your DV for iron, a 2% of your DV for calcium. This serving contains no fat, cholesterol, or sodium.
Watermelon tips and tricks:
How to pick the best watermelon:
When picking out a watermelon, you want the one with minimal bruises, cuts, or dents. Scratching is okay because of the thick rind. The watermelon should feel heavy due to the high water concentration. The underside of the watermelon should have a "creamy yellow spot from where it sat on the ground and ripened in the sun" [3].
Should I buy an organic watermelon?
It's up to you whether or not you want to buy organic. However, the waxy, thick rind is very protective of the inside of the watermelon [3].
Why should I wash my watermelon before cutting into it?
It is recommended to wash your watermelon with clean water before cutting it. This ensures that none of the germs on the outside of the watermelon are transferred to the inside through the knife [3].
How long will watermelon last after being cut?
Watermelon will be best stored in the fridge for up to five days after being cut. It can last longer if it is frozen [1].
Freeze your watermelon:
Watermelon can be frozen and used as ice cubes or blended to make a smoothie or drink! It is not recommended to try to defrost and eat your watermelon [3].
Use the whole watermelon:
The watermelon rind can be used to make a variety of recipes. It has a similar taste to a cucumber or carrot. A popular way to use the rind is to make pickled watermelon rinds [3].
Watermelon Recipes:
Kick off your summer with some watermelon to stay hydrated and healthy!
1
Zelman, K. (2022, August 23). The health benefits of watermelon. Nourish by webmd.
2
Harvard health publishing. (2021, May 27). The lowdown on glycemic index and glycemic
load. Harvard medical school. https://www.health.harvard.edu/diseases-and-conditions/the-lowdown-on-glycemic-index-and-glycemic-load
3
Watermelon. (2023). Facts and faqs.
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