Watermelon: a Powerhouse of Health Benefits

Who doesn't enjoy some fresh watermelon?  So juice and naturally sweet.  At a buffet over the weekend, I saw person after person loading their plates with freshly sliced watermelon.  Many people enjoy watermelon and don't realize how healthy it is.  Cleveland Clinic says, “watermelon should be part of your diet”.  Why?  Watermelon is “packed with vitamins and minerals and can be enjoyed all year ‘round”.  We hear a lot about superfoods like blueberries, but we don’t hear much about other fruits like watermelon. 

Watermelon packs a big nutritious punch.

One reason why watermelon is so good for your health is that it is loaded with many vitamins and minerals as well as fiber. 

• Vitamins: watermelon is a good source of vitamins A, C and many B vitamins.  One cup of watermelon balls provides 12.5 mg of vitamin C, almost 25% of daily needs.  One cup also provides 876 IU of vitamin A, almost 20% of daily needs. 
• Minerals: think potassium and magnesium.  Almost all fruit provides the mineral potassium, an important mineral which helps counteract the bad effects of sodium.  Loading up on potassium rich foods helps fight high blood pressure.  Watermelon also provides some magnesium, copper and other minerals. 
•  Low-calorie:  eat up as a cup of watermelon provides only 46 calories.  Watermelon provides 0 grams of fat.
•  Low sodium:  only 1 mg of sodium in an entire cup of sliced watermelon
• Hydration: many people think only plain water is hydrating.  Not true.  Fruits, like watermelon, contain a lot of “water” and are good for hydration.  You may be surprised to learn watermelon is about “92 percent water”, so a great choice for hydrating. 
• Sports hydration:  Kids playing sports can enjoy watermelon to help them stay hydrated. After physical activity rehydrate with some watermelon sprinkled with some salt.  This will help replenish electrolytes and carbohydrates.  Dietitian Lara Whitson, RD, LD says, “It’s amazing what it can do to restore your energy and quench your thirst”. 
• Fiber: I recently blogged about how important fiber is to your health (See:  A power nutrient your diet may be lacking ).  One way to get more fiber is to eat fresh fruit like watermelon. 
• Phytonutrients: “Phyto” means plant.  And plants have many phytonutrients that are not just good for plants but are good for our health.  I have noted many times how important phytonutrients are to good health.  (See:  Why are berries and other fruit and veggies so good for your health?).  Fruits that are reddish in color provide the phytonutrient or antioxidant, lycopene.  Researchers have extensively studied the health benefits of lycopene.  Lycopene is not a vitamin or mineral but is good for eye health, helps prevent cancer by slowing “the growth of cancer cells” and reduces heart disease risk by lowering the bad cholesterol, LDL (See:  Health Benefits of Lycopene from WebMD.)  And what fruit is a great source of this healthy lycopene?  Watermelon. 
• Joint health:  WebMD indicates that the color in watermelon contains beta-cryptoxanthin and this antioxidant “may protect your joints from inflammation.  Some studies show that over time, it could make you less likely to get rheumatoid arthritis.” 
•  Exercise recovery: Watermelon contains citrulline, an amino acid that may improve blood flow and reduce muscle soreness. 
• Eye Health:  The many nutrients in watermelon “can lower your risk of age-related macular degeneration and cataracts”.
• Skin Benefits:  Watermelon not only helps hydrate the skin, but it can also help reduce inflammation, and protect against UV damage from the sun because it is a rich source of lycopene.  The lycopene in watermelon may even help reduce the appearance of wrinkles and fine lines as both lycopene and vitamin C support collagen.

How do you know if a watermelon is ripe?

•  Looks – skip watermelons with bruises, dents or bumps.  Scratches are OK as that can happen in shipping.  A regular shape is good as odd shapes with bumps, curves may mean irregular exposure to water or sun.    
• Look for a “creamy yellow spot” as that is “where it sat on the ground and ripened in the sun”.  “A watermelon with a creamy yellow field spot is likely perfectly ripe inside.”  
•  No stem – if you see a green stem, it means the watermelon was picked too early and thus didn’t fall off the vine.  Watermelon falls off the vine naturally when they are ripe.  If there is a little stem, it should be dark, not bright green.   
• The “tap test”.  Some people try to “thump” the watermelon to see if it is ripe.  Some truth to this as if the watermelon sounds hollow, it is probably ripe.  “A dull sound, or a deep thud, means the fruit hasn’t reached its prime yet and isn’t ripe enough”. 

In conclusion:   Watermelon isn’t just a summertime favorite – it’s a nutritional powerhouse packed with vitamins, minerals, hydration and antioxidants that benefit your body inside and out.  From promoting heart health and supporting exercise recovery to keeping your skin glowing and your joints healthy, this refreshing fruit deserves its moment in the spotlight.  Whether you’re enjoying it at a buffet, on a hot day, or post-workout, watermelon is a delicious and smart choice.  So next you’re your grab a slice, savor not just the sweetness but also the incredible healthy perks it brings! 

Sources:  Cleveland Clinic , 92 percent water ,  Dietitian , A power nutrient your diet may be lacking   ,  Why are berries and other fruit and veggies so good for your health?  , Health Benefits of Lycopene ,  indicates , nutrients , Watermelon ,  ripe   Image Sources:  Watermelon ,  Watermelon and nutrients