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The Health Benefits of Watermelon, How to Enjoy Every Bite: Nutritionist
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
9 of the Best Fruits to Eat, According to Nutritionists
The Health Benefits of Watermelon
Credit: vicuschka / Getty Images
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.
How to Eat Watermelon 20 Delicious Ways—Rinds, Seeds, and All
Eid-el-Fitr: NRC Sets To Run Three Lagos–Ibadan Train Trips Monday
Eid-el-Fitr: NRC sets to run three Lagos–Ibadan train trips Monday. He assured passengers of NRC’s continued commitment to safe, reliable, and efficient rail services.
This was contained in a statement issued on Friday in Lagos by NRC chief public relations officer, Callistus Unyimadu.
He said the additional trip was in response to high passenger turnout during the Eid-el-Fitr travel period.
“The extra trip is aimed at easing passenger movement and providing more travel options for commuters returning after the Eid-el-Fitr celebrations.
“Under the schedule, departures from Lagos (Mobolaji Johnson Station, Ebute Metta) will be at 7.45 a.m., 1.40 p.m., and 4.00 p.m.
“From Ibadan (Obafemi Awolowo Station, Moniya), trains will depart at 8.00 a.m., 10.50 a.m., and 4.30 p.m.,” he said.
Mr Unyimadu assured passengers of NRC’s continued commitment to safe, reliable, and efficient rail services.
NRC Sets To Run Three Lagos–Ibadan Train Trips Monday
He advised travellers to arrive early, comply with ticketing and security procedures, and plan their journeys.
“The corporation appreciates the continued patronage of its services and wishes all passengers a safe and pleasant journey,” he added.
UBA, BII Sign Letter Of Intent To Explore Trade Finance Collaboration Across Africa
United Bank for Africa (UK) Limited (“UBA UK”) and British International Investment plc (“BII”), the UK’s development finance institution and impact investor, announced that they have signed a letter of intent to develop trade finance collaboration opportunities.
The proposed initiative aims to expand access to trade and working capital facilities for businesses operating across Africa.
Access to trade finance remains one of the most significant structural constraints on African trade. Businesses, particularly small and medium-sized enterprises, are frequently unable to secure letters of credit, guarantees, and supply chain finance on commercially viable terms, limiting their capacity to export and import competitively. This trade finance gap is estimated by the African Development Bank to be over USD 80 billion annually.
To help close this gap, UBA UK, the London subsidiary of UBA Group, Africa’s Global Bank, will leverage its deep relationships across the Group’s 20-country African network to originate and structure trade finance transactions. While BII, with a mandate to support productive, sustainable, and inclusive growth across Africa, can support transactions that might otherwise fall outside conventional commercial appetite.
“The signing of this letter with BII represents a landmark moment for UBA UK and for the UBA Group’s global ambitions. As the Group’s hub for Trade Operations, UBA UK is uniquely positioned to connect African businesses with the international financial system. Working alongside BII, we can extend that capability further — mobilising capital where it matters most and helping to close the trade finance gap that holds back so much African potential,” said Lok Mishra, Chief Executive Officer, UBA UK
“British International Investment is committed to catalysing private sector growth across Africa, and trade finance is a critical enabler of that growth. We welcome the opportunity to collaborate with UBA Group, whose pan-African network and deep institutional relationships can help advance our ambition to expand access to trade and working capital finance, particularly in frontier markets,” Chris Chijiuitomi, Managing Director and Head of Africa
The announcement builds on growing momentum around intra-African trade facilitated by the African Continental Free Trade Area (AfCFTA), which entered into force in 2021 and represents one of the world’s most significant trade integration initiatives. Both institutions have identified the operationalisation of AfCFTA as a priority catalyst for a trade finance facility, with UBA UK’s network across major AfCFTA economies offering a basis for supporting businesses navigating the emerging continental market.
This also complements the UK Government’s broader engagement with African economic development, including commitments made at the UK-Africa Investment Summit, and reinforces the City of London’s role as a leading international finance centre for Africa-focused capital mobilisation.
Future cooperation remains subject to further assessment, due diligence and the completion of internal approvals by both parties.
ABOUT UNITED BANK FOR AFRICA (UK) LIMITED
UBA UK is the London-based subsidiary of United Bank for Africa Plc, one of Africa’s leading financial institutions with operations across 20 African countries, the United Kingdom, the United States of America, France, and the United Arab Emirates. UBA UK serves as the Group’s hub for Trade Operations, providing a comprehensive suite of trade finance, treasury, and correspondent banking services to institutional and corporate clients worldwide.
UBA
ABOUT UNITED BANK FOR AFRICA GROUP
United Bank for Africa is one of the largest employers in the financial sector on the African continent, with 25,000 employees group-wide and serving over 45 million customers globally. Operating in twenty African countries, the United Kingdom, the United States of America, France and the United Arab Emirates, UBA provides retail, commercial and institutional banking services, leading financial inclusion and implementing cutting-edge technology.
ABOUT BRITISH INTERNATIONAL INVESTMENT
British International Investment is the UK’s development finance institution and impact investor. The organisation invests in businesses in developing countries to improve people’s lives and help protect the planet. BII’s work targets the underlying causes of poverty and the climate crisis, helping countries break free from aid dependency for good.
Between 2022-2026, at least 30 per cent of BII’s total new commitments by value will be in climate finance. BII is also a founding member of the 2X Challenge which has raised over $33.6 billion to empower women’s economic development.
The company has investments in over 1,600 businesses across 66 countries and total net assets of £9.87 billion. For more information, visit: www.bii.co.uk | watch here. Follow British International Investment on LinkedIn, Bluesky and X.
Eid-el-Fitr: President Tinubu Felicitates Muslims, Urges Renewed Unity, Patriotism
Eid-el-Fitr: President Tinubu felicitates Muslims, urges renewed unity, patriotism. Mr Tinubu called on Muslims to reflect on the spiritual lessons of Ramadan.
The president urged them to renew commitment to national unity, peaceful coexistence, and service to humanity as they celebrate the festival across the country on Friday.
This is contained in a statement issued by presidential spokesperson, Bayo Onanuga, on Thursday in Abuja.
Mr Tinubu called on Muslims to reflect on the spiritual lessons of Ramadan, noting that the holy month teaches discipline, sacrifice, compassion, and devotion to God and humanity.
He said: “We have a lot to draw from the noble lessons of Ramadan, especially at a time like this.
“We must continue to abide by the virtues of piety, selflessness, perseverance, kindness and compassion beyond this period.”
The president emphasised the need for Nigerians to remain united across religious and ethnic lines, stressing that national cohesion remains vital for sustainable peace and development.
He urged Muslims to extend acts of kindness and charity to the less privileged, irrespective of religious or ethnic background, in line with the enduring values of Islam.
Mr Tinubu noted that such gestures would strengthen social bonds, promote inclusiveness, and reinforce the spirit of brotherhood that defines the Nigerian society.
The president also called on religious leaders to use the occasion to offer prayers for peace, stability, and economic prosperity across the country.
Tinubu
He expressed optimism that with collective efforts, Nigeria would overcome its challenges and achieve lasting progress for the benefit of all citizens.
Mr Tinubu wished Muslims a joyous celebration, praying that the blessings of Ramadan would bring renewed hope, strength, and guidance to individuals, families, and the nation.
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