As summer approaches, the juicy and colorful watermelon becomes a staple in backyard barbecues and pool parties. But is this beloved fruit actually healthy? Watermelon, comprising more than 90% water, is not only delicious but also incredibly hydrating and loaded with electrolytes, making it a perfect post-workout or playtime snack. Additionally, watermelon offers a host of health benefits, including being a rich source of lycopene - an important antioxidant that reduces the risk of cancer and heart disease - and beta-carotene, which helps protect the body from harmful molecules. According to Carol Johnston, PhD, RD, a professor of nutrition at Arizona State University, watermelon is also high in fiber, vitamins, minerals, and phytochemicals that boost the immune system and prevent DNA damage.
According to Karen Collins, MS, a registered dietitian and nutrition advisor to the American Institute for Cancer Research, watermelon is a great source of vitamin A, vitamin C, and can contribute to healthy blood pressure by boosting potassium and magnesium consumption. Additionally, while watermelon can satisfy a sweet tooth, it actually has less sugar per serving than many other popular fruits like mangoes, grapes, cherries, and pears. However, with around 17 grams of sugar per slice, it's best not to overindulge. Mixing watermelon with other fruits and vegetables can also add variety to salads. Furthermore, watermelon is a low-calorie and filling food that can be helpful for weight management due to its high water and fiber content, according to Tara Schmidt, lead registered dietitian for the Mayo Clinic Diet.
Watermelon is a low-calorie and nutrient-dense fruit that contains only 50 calories per cup, along with 0.6 grams of fiber and 0.9 grams of protein. Many people use watermelon pieces in a pitcher of water to create fruit-infused water, which can help reduce the temptation to choose sugar-sweetened drinks. Eating watermelon chunks from a bowl or platter can also provide a feeling of fullness without overdoing it on calories. Registered dietitian Karen Collins suggests that due to its many health benefits, watermelon can be eaten in moderation every day during its season, and the standard serving size for watermelon is twice as big as for other fruits according to the USDA. Tara Schmidt, lead registered dietitian for the Mayo Clinic Diet, also suggests that consumption of fruits should be reasonably "unlimited," given that most Americans are not getting enough fruits and vegetables in their diet.
To put it differently, it's better to consume more fruits than to eat too little. However, Collins recommends pairing watermelon with other foods to obtain a balanced diet. "Eating only watermelon bowls is not sufficient for providing necessary nutrients for overall health," she advises. "But watermelon can complement healthy eating habits and assist in maintaining a healthy weight."
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