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Watermelon is a popular fruit among Americans, especially during the summer.

Watermelon is the perfect snack during the day, and you can include it in your summer cookout menu.

There are also many positive health benefits to including watermelon in your diet. Here are some ways that eating watermelon can benefit your health.

Health Benefits of Watermelon

Watermelon is hydrating

One way watermelon can benefit your health is because it’s hydrating. Watermelon has high water content, about 90%, which can help keep you hydrated.¹

Hydration is extremely important for everyday bodily functions. Water impacts our body’s temperature, organ function, metabolism, and more.

Although water is the best source of hydrating your body, eating foods with high water content is a great option to aid in your hydration. Fruits and vegetables usually have high water content alongside the nutrients that they provide.

Watermelon has high water content, as well as electrolytes such as potassium, that provides you with energy.¹ Watermelon is a healthier choice for replenishing electrolytes than sports drinks that contain added sugar and preservatives.

Watermelon can help maintain a healthy heart

Another way that watermelon can benefit your health is by preventing heart disease. The nutrients found in watermelon help aid in keeping a healthy heart.

Watermelon has more lycopene, a carotenoid, than any other fruit or vegetable.³ Studies have found that lycopene can help lower cholesterol and blood pressure.⁴

Watermelon also contains citrulline, an amino acid. According to a study from the National Library of Medicine, citrulline may increase nitric oxide levels, which helps expands the blood vessels.⁵ This will lower blood pressure.

Vitamins found in watermelon such as vitamins A, B6, C, magnesium, and potassium are also good for your heart.

Watermelon aids in healthy skin and hair

Vitamins A and C, found in watermelon, are necessary for skin and hair health.²

Vitamin C helps our body produce collagen, which is a protein found throughout the body. Collagen plays a role in making and strengthening our bones, skin, and connective tissue.⁶ Collagen is also what gives our skin elasticity.

Vitamin A helps to create and repair skin cells.² Vitamin A also helps to keep the skin moisturized. 

Watermelon can improve digestion

Another great benefit of watermelon is that it helps aid the digestion process.

Watermelon contains a lot of water, as well as fiber. These two factors are extremely important when it comes to digestion.

Water and fiber helps promote normal bowel movements, bowel health, a healthy weight, and more.⁷

Regular and healthy digestion is another way that watermelon can benefit your health. 

Watermelon is nutritious

Watermelon is a fruit loaded with nutrients and antioxidants. Watermelon is also naturally sweetened and low calorie, with one cup containing less than 50 calories.¹

Here are just a few nutrients that are found in watermelon:

• Vitamin C – Vitamin C helps prevent cell damage and strengthens the immune system.⁶
• Potassium – Potassium is a mineral and type of electrolyte. It helps nerve functioning and helps you maintain a regular heartbeat.⁸
• Magnesium – Magnesium is necessary for many processes in our body, such as muscle and nerve function, regulating blood pressure and blood sugar, and making protein.⁹
• Carotenoids – Carotenoids are pigments that produce color in fruits and vegetables, and they are also antioxidants. Carotenoids boost the immune system and aid in eye health.¹⁰

These vitamins and minerals are a few great health benefits of eating watermelon. 

How to Add Watermelon into Your Diet

Although many people consume watermelon cut up in slices as a summer snack, there are a variety of ways to incorporate watermelon into your meals.

• Smoothies or juice – Add watermelon to your smoothie or fresh juice to consume extra nutrients.
• Salad – Watermelon makes a great addition to a salad. Try it in a green salad with mint, feta cheese, and nuts. Or make a fruit salad with watermelon and your favorite fruits!
• Skewers – Add watermelon to your favorite skewers, such as chicken, steak, or veggies, and grill them.
• Salsa – Make a fresh batch of homemade salsa and add small chunks of watermelon. Try adding cucumber, jalapeno, and lime juice into the salsa. Enjoy with chips or on tacos!
• Popsicles – Blend watermelon with your favorite fruit and liquid (water, coconut milk, etc.) and pour into a popsicle mold to freeze.

Try one of these ideas to for your next meal and see how watermelon can benefit your health.

Enjoy Watermelon All Month Long

Now that you know all the great health benefits of watermelon, make sure to enjoy some this month!

Here at Saber Healthcare, our dietary teams strive to provide residents with nutritious, satisfying meals.

To learn more about the services we offer, click here.

Saber Healthcare is an organization dedicated to providing consultant services to long term care providers. This article is for informational purposes and is not meant to be seen as professional advice. Please consult with a medical expert before relying on the information provided.

Sources:

1. Ware, Megan and Warwick, Kathy. “What are the health benefits of watermelon?” Healthline Media, Medical News Today. December 18^th, 2019. Accessed July 2^nd, 2021. https://www.medicalnewstoday.com/articles/266886#benefits.
2. Jennings, Kerri-Ann. “Top 9 Health Benefits of Eating Watermelon.” Healthline Media, healthline.com. August 9th, 2018. Accessed July 2nd, 2021. https://www.healthline.com/nutrition/watermelon-health-benefits#TOC_TITLE_HDR_3.
3. Wempen, Kristi. “The wonders of watermelon.” Mayo Clinic Health System, mayoclinichealthsystem.com. June 12^th, 2018. Accessed July 2^nd, 2021. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/the-wonders-of-watermelon.
4. “Watermelon lycopene and allied health claims.” U.S. National Library of Medicine, EXCLI Journal. June 3^rd, 2014. Accessed July 7^th, 2021. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4464475/.
5. “Watermelon consumption increases plasma arginine concentrations in adults.” National Library of Medicine, pubmed.gov. Accessed July 7^th, 2021. https://pubmed.ncbi.nlm.nih.gov/17352962/.
6. “5 Scientifically Proven Benefits of Vitamin C.” Saber Healthcare Group, saberhealth.com. September 4th, 2020. Accessed July 6th, 2021. https://www.saberhealth.com/news/blog/5-vitamin-c-benefits.
7. “Dietary fiber: Essential for a healthy diet.” Mayo Foundation for Medical Education and Research, Mayo Clinic. Accessed July 7^th, 2021. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983.
8. “Potassium.” U.S. National Library of Medicine, Medline Plus. October 20^th, 2017. Accessed July 2^nd, 2021. https://medlineplus.gov/potassium.html.
9. “Magnesium.” U.S. Department of Health & Human Services, National Institutes of Health. March 22^nd, 2021. Accessed July 2^nd, 2021. https://ods.od.nih.gov/factsheets/Magnesium-Consumer/.
10. Anthony, Kiara and Wilson, Debra. “Carotenoids: Everything You Need to Know.” Healthline Media, healthline.com. September 18^th, 2018. Accessed July 2^nd, 2021. https://www.healthline.com/health/carotenoids#benefits.