chopped fresh watermelon

Five health benefits of watermelon

Think wedges of watermelon are just a nice refreshing treat on a hot day? These large and vibrant fruits are also bursting with goodness, too! Here we take a look at the health benefits of watermelon and how you can add more of it into your daily diet.

What are the health benefits of watermelons?

Watermelons are one of the largest fruits you can buy and they’re absolutely jam-packed with awesome vitamins and minerals which can support your body’s daily functions.1

By adding more of this juicy fruit into your diet, you could help improve your heart health and support your overall wellness if many different ways. Not convinced? Take a look at these five health benefits of watermelons:

  1. They’re great for hydration
Watermelons are made up of over 90% water which makes them ultra-hydrating.2 This fact, as well as their good fibre content, makes them a great snack that should keep you going until your next meal.

  1. They’re packed with essential nutrients
Like a lot of fruits, watermelons don’t skimp when it comes to vitamins and minerals.3 They’re a great source of vitamin C and contain carotenoids, including beta-carotene which is needed by the body to produce vitamin A (an essential nutrient for eye health).

  1. They’re fat free
Watermelons are completely fat-free and very low in calories.4 A cup of watermelon (approximately 150g) is thought to contain as little as 46 calories, making them a great snack or addition to certain dishes if you’re trying to lose weight.

  1. They’re low in salt and sugar
These huge melons are one of the lowest sugar fruits out there, plus they contain no sodium.5 If you’re searching for ways to lower either of those things while still getting important nutrients, watermelon could be a good option.

  1. They’re high in lycopene
Lycopene is a type of antioxidant and essentially what gives watermelon flesh its bright red colour. They’re actually one of the best sources of lycopene (more so than tomatoes!). This phytonutrient could help support the heart and keep the bones strong.6

How to add more watermelon to your diet

If you’re not sure how you can get more watermelon into your diet, here’s some exciting inspiration:

  1. Chop some up into a fruit salad
  1. Toss chunks of it with some plain yoghurt and a little bit of honey
  1. Add some to a summer salad with cucumber, lettuce, tomatoes and feta cheese
  1. Blend some into a smoothie for a real thirst-quencher
  1. Juice it, pour it into ice lolly moulds and freeze it for a super refreshing summertime treat
  1. Toast washed watermelon seeds in a pan and enjoy as a healthy snack

Should anyone avoid eating watermelon?

Obviously, if you have a known allergy or intolerance to watermelon it’s best to steer clear of it. As with any food, only consume it in moderation; although it’s low in sugar, eating lots of watermelon in one sitting could quickly go beyond your recommended daily intake.

In addition to eating more watermelon to boost your lycopene levels, why not take care of your ticker by taking some health and circulation supplements? Remember to have a chat with a nutritionist or doctor before adding any supplements to your diet.

Last updated: 22 June 2020

Sources
  1. https://www.healthline.com/nutrition/watermelon-health-benefits
  2. https://www.healthline.com/nutrition/watermelon-health-benefits#section1
  3. https://www.healthline.com/nutrition/watermelon-health-benefits#section2
  4. https://www.livescience.com/46019-watermelon-nutrition.html
  5. https://www.livescience.com/46019-watermelon-nutrition.html
  6. https://www.webmd.com/diet/ss/slideshow-health-benefits-of-watermelon