Watermelon is a summer fruit. In the United States, it is more popular than cantaloupe, honeydew melon, and other melons combined.
Watermelon is also good for you, especially on hot days. Here we summarize some of its healthiest properties, plus some tasty and delicious recipes from The New York Times Cooking.
It has a moisturizing effect.
“Watermelon” is a fitting name, as it’s over 91% water, so when you eat one average-sized slice of watermelon (about 10 ounces), you’re essentially drinking a full glass of water.
Hydration keeps your body functioning properly, from promoting blood flow to regularity of bowel movements. The water content in watermelon helps keep you hydrated, which is especially beneficial during hot weather when you lose more fluids through sweat.
“Our bodies recognize and use water molecules regardless of their source,” says Tamara Hugh-Butler, PhD, a sports medicine scientist at Wayne State University. “Foods that are high in water, such as fruits, vegetables, and soups, are considered sources of hydration.”
It may be easier and more enjoyable for older adults to stay hydrated through fruit, says Amy Ellis, RD, an associate professor of nutrition at the University of Alabama. Older adults tend to feel less thirsty and therefore drink less water, which is one reason why older adults are at higher risk for dehydration and heatstroke during heatwaves.
It’s not as sweet as I thought it would be.
Because watermelon is mostly water, it’s also low in calories, with only 46 calories per cup.
“Because it’s so sweet, some people think watermelon has a lot of sugar, but it’s actually very low,” says Dr. Ellis. One cup of diced watermelon has about 9.5 grams of sugar, which is less than the 13 grams in 1 cup of chopped apples and the 15 grams in 1 cup of blueberries.
That’s such a small amount that the fruit is unlikely to cause a blood sugar spike, added Joan Slavin, a dietitian and professor of food science and nutrition at the University of Minnesota.
But calories are energy, and watermelon alone won’t give your body enough fuel, says Samantha Dieras, M.D., a dietitian and director of outpatient nutrition services at Mount Sinai Hospital, but when eaten as part of a balanced diet, the water content and sweet taste may help make you feel full.
To some extent, it is good for the heart.
Watermelon is good for your heart because it’s low in fat and sodium, but the jury is still out on whether it plays a positive role in lowering your risk of heart disease, Dr. Slavin said.
Slavin, Ellis and Dieras all suggested that the amino acid L-citrulline and the micronutrient lycopene, both of which are abundant in watermelon, may improve heart health. There’s evidence for these ideas, Slavin said.
Scientists know that the kidneys can convert L-citrulline into nitric oxide, which relaxes artery walls and can lower blood pressure. And lycopene, a chemical found in certain plants, can reduce inflammation associated with heart disease. While tomatoes are often what most people think of when they hear lycopene, watermelon is another source of lycopene.
And yet, independently funded human studies that have directly looked at watermelon’s effects on heart health have not shown any measurable improvements. “Watermelon is not a magic bullet,” says Dr. Ellis, who led one of the studies. “It’s not a replacement for blood pressure medications or anything like that. But incorporating watermelon into a diet that includes other nutritious foods may have a positive effect on vascular health.”
Here’s how to make the most of it:
Watermelon doesn’t lend itself well to canning, drying or freezing, making it hard to eat out of season, Dr Slavin said, which he thinks is one of the reasons the fruit is so beloved.
“Watermelon is a symbol of summer and happiness,” she says, “and when someone cuts up a fresh piece of watermelon and hands you a big chunk, it’s the perfect moment.”
They’re delicious in dinner salads, soups, and sodas. Here are some must-try recipes from NYT Cooking:
Recipe: Farro and Watermelon Salad
This satisfying grain bowl is tossed with watermelon, farro, cheese, herbs and red onion – you can also substitute quick-cooking rice or quinoa for the farro.
Recipe: Tomato and watermelon gazpacho with avocado
Keep a pitcher of this chilled soup in the fridge and it’s ready to enjoy on hot days. The watermelon helps balance the sweetness of overripe summer tomatoes.
Recipe: Country Panzanella with Watermelon Dressing
Juicy with chunks of watermelon, tomato and cucumber, this is the ultimate summer salad, and the watermelon dressing makes it extra refreshing. Toasted ciabatta and crumbled feta make it hearty enough to serve as a meal.
Recipe: Watermelon Chaat
This flavorful fruit dish with a spicy cumin and citrus dressing pairs well with any fruit, but especially watermelon, and is delicious as a standalone snack or side dish.
Recipe: Watermelon Ginger Beer
Juicing watermelon is a great idea all summer long, so why not pour some carbonated ginger beer over it for a non-alcoholic spritz? Genius.
