The Health Benefits of Watermelon, How to Enjoy Every Bite: Nutritionist

The Health Benefits of Watermelon, How to Enjoy Every Bite. This juicy thirst-quencher is rich in antioxidants.

Watermelon is a refreshing summer fruit that helps keep you hydrated, supports a healthy heart, and promotes healthy skin.

Thanks to its high water content and low calories, watermelon is a smart and satisfying choice for weight control.

You can enjoy watermelon in many fun ways—eat it plain, toss it in salads, or blend it into cool drinks.

When prepping delicious, nutritious dishes for picnics, backyard parties, and warm-weather meals, consider the health benefits of watermelon.

Sliced into huge hunks, whirred into juice, or garnished with herbs, this sweet, refreshing fruit is always a crowdpleaser—so the fact that it’s also plenty good for you is somewhat serendipitous. We spoke with nutrition experts to learn more about this marvelous melon, as well as the best ways to enjoy it.

The Health Benefits of Watermelon

Micah Siva, RD, recipe writer, and author of the cookbook Nosh: Plant-Forward Recipes Celebrating Modern Jewish Cuisine

Susan Greeley, RDN, and instructor of plant-based culinary arts at the Institute of Culinary Education’s New York City campus

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The Health Benefits of Watermelon

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Summertime is all about the messy joys of ripe peaches and nectarines, cherries and berries, and melons, including, of course, luscious watermelon, that quintessential treat we crave all season long. But watermelon is more than just a pretty pink snack. Packed with nutrients, it’s a thirst-quencher that provides much-needed relief when the mercury climbs.

The Water in Watermelon

In hot weather, when dehydration is a key concern, watermelon works wonders. “Watermelons are roughly 92 percent water, making them a great source of hydration,” says Micah Siva, RD, recipe writer, and author of the cookbook Nosh:

Plant-Forward Recipes Celebrating Modern Jewish Cuisine. “Watermelon is one of my favorite ‘high-water content food’ recommendations,” agrees Susan Greeley, RDN, and instructor of plant-based culinary arts at the Institute of Culinary Education’s New York City campus.1

Mineral bonus: With that substantial dose of water, says Greeley, you’re also consuming important minerals, like potassium, phosphorus, and magnesium.

Feeling satiated: Watermelon’s weighty water mass can be a weight-loss and weight-management secret weapon, too. “For those who are looking for more interesting, refreshing hydration options without adding many calories, watermelon and watermelon juice are great choices,” Greeley says. According to the USDA Nutrition Database, one cup of diced watermelon has about 46 calories. “Compared to other fruits, watermelon is a lower calorie option that can keep you satisfied thanks to the high water content,” says Siva.

Skin and Immune Health

Watermelon is loaded with vitamins A and C, antioxidants that play a role in skin and immune health, Siva says, noting that a hydrated state also promotes healthy skin and supports digestion.2

Heart Health and More

While watermelon’s fiber content is relatively small, about 0.4 grams in 2/3 cup, its other nutrients still make it a nutritional keeper. “Watermelon juice is a good source of compounds such as arginine, citrulline, and lycopene,” Greeley says. “These compounds are known to be cardioprotective.”3

L-citrulline: Primarily found in watermelon, this amino acid has been shown to enhance athletic performance. “It is most concentrated in the white rind,” says Greeley.4

Arginine: In the body, citrulline is metabolized into the essential amino acid arginine. It’s crucial for nitric oxide synthesis, a molecule that regulates vascular tone, Greeley notes.5

Lycopene: “Similar to tomatoes, watermelon contains lycopene, a powerful antioxidant,” Siva says. Watermelon has about 40 percent more of this phytochemical than red tomatoes. (Other sources of this naturally occurring red pigment include pink and red grapefruit, and guavas.)

“Lycopene may improve lipids and blood pressure and is protective against certain cancers,” Greeley says.6

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As noted, watermelon is low in fiber, so when it’s juiced, you may lose some of what fiber there is; though Greeley says it retains enough amino acids and antioxidants to be beneficial.

Low-fiber impact: “The largest thing to watch out for is the lack of fiber in juice, which can speed up digestion and impact your blood sugars faster than naturally occurring sugars with fiber in tow,” Siva says. If you drink a lot of watermelon juice, she explains, it can become a high-sugar drink.

Alternatives: Our experts counteract the sugar overload in a few ways. “I like to add half watermelon juice and half soda water to a glass with a spritz of lime juice for a refreshing mocktail,” Siva says. And Greeley has her workaround: Instead of juicing, she says a better option is blending the pulp, which retains many of the solids.

How to Eat Watermelon

Credit: Christopher Baker
Bite for bite, slice after slice, watermelon is incredible all on its own and that’s the way most of use enjoy it. It also makes a refreshing addition to culinary creations. “There’s no limit to how it can be used—even the rind can be pickled and eaten,” Greeley says. (The seeds are also edible; roast them as you would pumpkin seeds.)

Here’s how to make the most of watermelon’s crisp, sweet flesh:

Salted or spiced: Greeley takes chilled watermelon to unexpected places with a few simple tweaks. “Try fresh, ice-cold watermelon with a pinch of salt or Tajin for an added flavor punch,” she suggests, referring to the Mexican seasoning made with mild chili peppers, lime, and salt.

With herbs: She also cuts it into large chunks and serves it with fresh chopped mint or basil.

Salads: “I love making a grilled watermelon salad with feta, mint, red onions, and lemon juice,” Siva says. “I also add it to my Greek salads (yum).” Toss together our Watermelon Salad With Feta and Basil, or follow Siva’s cue and add sweet chunks to our Greek Mezze Salad.

The Health Benefits of Watermelon

Salsas: Watermelon perks up salsas, too. Try mixing diced melon with lime juice, sliced chiles, and cilantro, and serve it with our Broiled Shrimp Tacos.

Gazpacho: Add watermelon chunks to our no-cook Gazpacho—it’s a delightful way to double up on lycopene.

Slushies: Siva freezes any leftover watermelon on hand and blends it with ice, water, and lime juice for sweet slushies. Or combine similar ingredients for our Watermelon-Lime Coolers.

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