What’s the ultimate summer fruit? Watermelon!
This sweet, juicy melon makes an appearance at barbecues, picnics, and sporting events throughout the season, in cubes, slices, salads, and more. Plus, it has only 46 calories per cup!
But did you know that there are also a ton of great health benefits of watermelon?
The Health Benefits of Watermelon
1. Watermelon is hydrating.
Watermelon is 92% water, making it one of the most hydrating foods you can eat! One cup of watermelon has more than half a cup of water (hence the name!), which also contributes to its low calorie content.
And why is hydration so important? Every single cell, tissue, and organ depends on water to survive and work properly. Good hydration also helps your heart pump blood more easily, which is especially critical when you live an active lifestyle and during the hot summer months.
Plus, hydration helps you feel fuller, so you eat less, and increases your metabolism to help you lose weight. So why not make watermelon a regular part of your diet?
2. Watermelon juice can relieve muscle soreness.
Preparing for a particularly hard workout at the gym? Snack on some watermelon! One study showed that athletes who ate watermelon an hour before exercise had less muscle soreness and a lower heart rate.
Watermelon contains citrulline, which improves artery function and lowers blood pressure. This helps relax the blood vessels and, ultimately, leads to less muscle pain.
Keep in mind, though, that the most citrulline is found in watermelon rind – try pickling it for a delicious taco topping!
3. Watermelon helps fight cancer.
Why is watermelon such a beautiful shade of pink/red? It contains the antioxidant, lycopene.
Studies have shown that lycopene helps stop cancer cell growth, prevents DNA damage, and enhances enzymes that help prevent cancer.
Looking for other cancer-fighting foods? Learn about the benefits of chia seeds.
4. Watermelon is chock-full of Vitamin C.
One wedge of watermelon has 23 mg of Vitamin C, which is 30% of your daily recommended intake.
Vitamin C helps fight free radicals, which are associated with diseases like cancer and Parkinson’s and also contribute to aging. Vitamin C also helps heal wounds and prevent scars, boosts your immunity, and comes with a variety of other impressive health benefits.
Other fruits, like apples, are also full of Vitamin C. Find out more about the benefits of apples here.
Don’t forget that watermelon also contains Vitamin A, Potassium, Magnesium, and Vitamins B1, B5, and B6. Hows that for your multivitamin?
5. Watermelon is great for your skin and hair.
Both Vitamin A and Vitamin C are important for healthy hair and skin. Vitamin C helps your body make collagen, which is a protein that keeps your skin supple and hair strong. Vitamin A repairs skin cells, keeping it from looking dry and flaky. Thankfully, watermelon contains a lot of both!
Plus, watermelon contains lycopene and beta-carotene, which helps protect your skin from sunburn. Perfect for summer!
My favorite morning smoothie is also packed with collagen. See the recipe here.
6. Watermelon helps with digestion.
Like I mentioned earlier, watermelon is extremely hydrating, which is key to digestion. It keeps your digestive tract moving and working efficiently.
Watermelon also contains some fiber which, of course, helps maintain bowel health. It also lowers your cholesterol, helps control blood sugar, and keeps you full longer.
5 Surprising Ways to Eat Watermelon
Okay, so you’re convinced that watermelon is the perfect healthy summer food. But how should you eat it? My favorite watermelon recipes go beyond the typical wedges and build upon the fruit’s flavor and versatility.
Photo credit https://hostthetoast.com
Watermelon Bruschetta
Watermelon bruschetta may sound a little odd, but it’s the perfect blend of savory and sweet! Juicy watermelon sits on top of whipped feta and crusty toast and is drizzled with a tart balsamic vinegar. It’s the perfect party appetizer!
Photo credit https://www.cookingforkeeps.com
Grilled Watermelon Salad
Grilling watermelon is one of my favorite ways to prepare it. The flames add a nice smoky flavor to the fruit and the classic pairing of feta, balsamic, and arugula makes for a delicious bite. This is best eaten for lunch or as a side salad.
Photo credit https://divascancook.com
Watermelon Lemonade
This lemonade is the perfect refreshing summer drink, whether you’re grilling out with friends or reading a good book in the hammock. The sweetness of the melon balances the tartness of the lemon perfectly, and mint adds the finishing touch.
Photo credit https://spicysouthernkitchen.com
Watermelon Sherbet Bar
Looking for a great dessert to brink to a summer party? Look no further. Watermelon is mixed with sugar, lime, and cream to make a delectable sherbet, which is served on top os a waffle cone crust. The whipped topping finishes this perfect treat!
Photo credit https://www.abbeyskitchen.com
Watermelon Fries
Yes, you can turn almost anything into fries, even watermelon! This recipe’s super easy – just slice watermelon into long rectangles and serve alongside a refreshing yogurt lime dip.
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What’s your favorite way to eat watermelon in the summer? Let me know in the comments!
Brittany Nicole says
I had no idea watermelon could help with digestion, thats super cool! And all these recipe ideas look so good, cant wait to try them.
Hello Whitney says
Isn’t that neat? Sometimes the benefits of our favorite foods are surprising. Just another reason to eat watermelon!
mICHAEL says
I don’t eat watermelon but reading your post makes me want to consider it somehow… HMMMMM
Hello Whitney says
It’s so good! I would encourage you to try it in one of these surprising ways – you might end up loving it!
Subhashish Roy says
I have always loved watermelon & your dishes made me really want to have some of them. Great knowing all the benefits of watermelon. Knew some not all.
Paula Stewart says
We are huge watermelon eaters and all these recipes sound amazing! I need to get an ice cream maker so I can make the Watermelon Sherbet Bar for our next cookout.
Hello Whitney says
Watermelon’s eaten all the time with my family, too! It’s so delicious and refreshing – thanks for reading!
Razena says
I dont know what recipe is more DELECTABLE! I want to make the bruschetta, salad and lemonAde for sure!
Hello Whitney says
Those are my favorites, too!
fashionandstylepolice says
Watermelon is so important. i need to remember to eat more of it in my weekly diet. thanks for the reminder.
Hello Whitney says
Absolutely. It’s so easy to find in the summer, too!
Viano Dee says
Watermelon is one of my favourite fruits. Believe me when I say I had no idea it had so many benefits. Like it prevents cancer and relieves sore muscles? You’ve got to be kidding me!
Hello Whitney says
I know, right? Watermelon’s pretty amazing!
Suchi says
I love these recipies!! I am gonna try a few!!
Hello Whitney says
Thanks so much!
Liz Bayardelle says
I actually didn’t know about a lot of these health benefits. I knew it had vitamin C and help you hydrate, but I had no idea that I helped with muscle soreness. That’s actually really great to know.
Hello Whitney says
Isn’t it? I love all the benefits that watermelon has!
Crickette, the things I have to Say says
Muscle pain? Interesting! Ill try this… it work for cramps, you think?
Hello Whitney says
It might! Worth a try for sure 🙂
Wren LaPorte says
Watermelon fries look incredibly unique and delicious! It is amazing what all the great benefits are.
Hello Whitney says
They’re delicious! The options for watermelon are really endless 🙂
Lori Bosworth says
I had no idea that watermelon offered so many health benefits. I was particularly interested to learn that watermelon reduces muscle soreness!
Hello Whitney says
Isn’t that amazing? Thanks for reading, Lori!
Melanie williams says
Wow I di not realise that there was this many benefits. I love watermelon, so will try a few of these ideas out xx
Hello Whitney says
I know, it’s surprising, isn’t it? Hope you enjoy!
Liz Cleland says
I needed these recipes BECAUSE we have been buying huge watermelons! Thank you so much for sharing, saving for later.
Hello Whitney says
They’re beautiful this summer, aren’t they? Hope you enjoy the recipes!
Chi Mpundu says
I love watermelon but didn’t realize how good it was for you. I can’t wait to give these recipes a try!
Hello Whitney says
Isn’t that great? It’s always nice when the things that you love are also good for you <3
Eloise says
Ha! i just cut up some watermelon and have a lot in my fridge… that’s awesome how many helpful benefits it has. thanks for the dish and drink ideas, yum!
Hello Whitney says
Oh, perfect timing! Hope you love these recipes!
Marjie Mare says
I had grilled watermelon salad this summer for the first time, it was such a refreshing salad. I am saving your post to try the other ways.
Hello Whitney says
It’s such a good treat in the summer!