Nothing is more refreshing on a hot summer day than a thick slice of cold watermelon.
But, there’s much more to this iconic summer staple than you might imagine. Aside from being sweet and delicious, watermelon is also packed with health benefits.
Here are nine reasons why dietitians say watermelon should be on your shopping list this summer.
Eating watermelon helps your body shed excess fluid without releasing too much sodium or potassium, according to Louisa Mason, MS, RDN, LDN, CSCS, a sports dietitian and strength coach at Revive Sports Recovery. This is a real plus in the summer when you need to keep your electrolytes balanced.
Because watermelon is over 90% water, it can help keep you hydrated, especially in the dog days of summer.
Watermelon can also be used to replace ice cubes. “If you need a cool way to enhance the flavor of water, create watermelon cubes instead of ice cubes in your freezer,” added Blake. “Pop a few in a tall glass of water.”
Mason said watermelon contains L-citrulline, which can support blood flow and reduce muscle soreness. The fruit’s mix of water, natural sugars, potassium, magnesium, and even a bit of B6 works together to help your body bounce back after a hard workout.
Some researchers have found that drinking watermelon juice improves post-workout recovery and heart rate and reduces soreness.
The same L-citrulline in watermelon that helps your muscles also supports better blood flow to the brain. Additionally, watermelon contains vitamin B6, which is involved in making neurotransmitters like serotonin and dopamine, according to Mason.
Additionally, a study in postmenopausal women found that daily watermelon juice raised blood levels of lycopene by over 80%, which could help protect the brain from long-term oxidative stress.
Sleeping in the summer is not always easy, especially on a hot night. But eating a little watermelon before bed may help.
In one study on people with restless legs, taking those two nutrients daily helped improve sleep within two months. “Watermelon won’t hit those clinical doses, but as an evening snack, it could help you unwind without the crash of heavier desserts,” added Mason.
Eating watermelon provides potassium, vitamins A and C, and dietary fiber. “Think of it as a refreshing summer multivitamin—without the pill,” Jennifer Pallian, BSc, RD, a registered dietitian, food scientist, and recipe developer, told Health.
In fact, it stands out among fruits due to its exceptionally high levels of beta-carotene, beta-cryptoxanthin, and lycopene, added Pallian.
According to Pallian, watermelon also contains lycopene in concentrations equal to or greater than tomatoes, making it a potent source of this heart-protective and anti-inflammatory compound.
Watermelon can boost your saliva production, doesn’t cling to your teeth, and is far less acidic than many other fruits, according to Sandip Sachar, DDS, a New York City dentist with a background in nutrition studies.
Saliva is your body’s built-in defense system. It helps rinse away food particles, neutralizes acids produced by cavity-causing bacteria, and plays a key role in protecting your enamel and preventing tooth decay, said Dr. Sachar.
You usually don’t want to feel bloated during summer, especially if you’re trying to stay active and enjoy the warm weather. Eating watermelon consistently may be just what you need because it’s about 90% water, and that water helps keep your digestive tract hydrated.
Watermelon may help keep blood vessels flexible by increasing nitric oxide, which makes it easier for blood to move through your body, said Mason.
Watermelon also reduces systolic blood pressure, total cholesterol, and LDL cholesterol, added Pallian. “These effects are linked to its rich supply of L-citrulline and arginine—amino acids that are precursors in the nitric oxide pathway … More nitric oxide means better blood flow and better blood flow means a healthier heart,” said Pallian.
No matter how you slice it, watermelon is packed with delicious goodness and a number of health benefits.
Not only can it keep you hydrated on a hot summer’s day, but it can also keep things moving in your gut, boost your mood, and help your muscles recover after a summer workout or a long hike on the beach.
