What Happens to Your Body When You Eat Watermelon

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What Happens to Your Body When You Eat Watermelon

There’s nothing like cutting up a fresh watermelon to share on a hot day. Whether it’s slices to grab for easy snacking or cubes dipped in a sweet cream cheese dip, watermelon is as tasty as it is refreshing during those scorching summer months. Plus, while this particular fruit tastes sweet, it is also packed with nutrition that can benefit your body’s overall health.

To better understand the benefits and nutritional profile of watermelon, as well as our favorite ways to prepare this fruit, we broke down the science behind what happens to your body when you consume watermelon using the latest research as well as insight from Maggie Michalczyk, RDN.

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Health Benefits of Watermelon

You’ll Stay More Hydrated.

“Watermelon is packed with water which makes it great for hydration and electrolyte balance because it contains potassium and magnesium,” says Michalczyk.

In particular, watermelon is made up of 92% water, and can count toward your daily fluid intake goals of 11.5 cups a day for women and 13 cups a day for men.

You’ll Get a Boost of Antioxidants.

“The antioxidant lycopene contributes to watermelon’s bright pink color and helps our body fight off free radical damage and aids in disease prevention,” says Michalczyk. The combination of the lycopene and vitamin C helps to fight free radicals in the body and decreases your risk of developing chronic diseases such as cancer, heart disease or neurodegenerative diseases.

You’ll Support Your Immune System.

“It’s also a good source of vitamin A and C which are both important for immune and skin health,” Michalczyk continues. Vitamin C is a powerful antioxidant that may prevent and even help treat respiratory and systemic infections.

You’ll Improve Your Heart Health.

“Research also shows lycopene can help to lower cholesterol and blood sugar, both of which are important for cardiovascular health,” Michalczyk adds.

You May Improve Muscle Health.

“Another noteworthy benefit of watermelons is the amino acids they contain: citrulline and arginine,” Michalczyk says. “These are two of the 20 amino acids we need to help form muscles, nerves and cells.”

Watermelon Nutrition

This is the nutrition information for one cup of raw diced watermelon:

Calories: 46 calories
Carbohydrates: 12 grams
Dietary fiber: 1 grams
Total sugar: 9 grams
Added sugar: 0 grams
Protein: 1 gram
Total fat: 0 grams
Saturated fat: 0 grams
Cholesterol: 0 mg
Sodium: 2 mg
Vitamin C: 12 mg (20% DV)
Vitamin A: 865 IU (5% DV)
Potassium: 170 mg (4% DV)
Magnesium: 15 mg (4% DV)

Watermelon is an excellent source of vitamin C and vitamin A, and can also benefit your body’s hydration with the added potassium and magnesium.

Are Watermelons Safe for Everyone to Eat?

Watermelons are generally safe for everyone to eat, apart from a few exceptions. While watermelon is a nutritious fruit, eating too much of it may cause blood sugar spikes, which can negatively affect someone who is managing diabetes or insulin resistance.

Secondly, a person can experience an allergic reaction to watermelon if they are allergic to grasses, along with fruits like peaches, celery, tomatoes, oranges and other melons. This reaction is known as oral allergy syndrome, which is a contact allergy in the throat and mouth that occurs when you consume these foods raw. If you experience itching or swelling in the throat, mouth, face, lips or tongue, seek medical attention immediately.

If you have concerns about consuming watermelon, talk to your healthcare team to find out what is best for you.

Tips for Enjoying Watermelon

Make a Salad.

Michalczyk’s favorite way to enjoy watermelon is tossed together in a colorful salad. “I love a watermelon, feta and blueberry salad for summer. It’s so refreshing, hydrating and delicious!”

Blend a Smoothie.

Add cubes of watermelon to your blender when mixing up a smoothie, like this Creamy Watermelon Smoothie with coconut milk yogurt or this Watermelon-Strawberry Smoothie.

Freeze Sherbet.

Make a simple four-ingredient Watermelon Sherbet using watermelon, sweet condensed milk, lime and salt. No ice cream machine necessary for this frozen treat!

Slice Up a Watermelon Pizza.

Slices of watermelon are refreshing on their own, but topping your slices with berries and yogurt sweetened with honey for a Watermelon Pizza is a creative and unique option for your next summer gathering.

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What Happens to Your Body When You Eat Watermelon