Wednesday, October 30, 2024
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11 Top Watermelon Health Benefits That Nutritionists Say Are Backed by Promising Research

Here are all the ways this water-packed summer staple can revolutionize your dietary health.

Nothing tastes like summer more than a crisp, juicy, refreshing slice of watermelon. It’s a staple of backyard barbecues and well-stocked at your local farmers’ markets this time of year. Watermelon — which can actually be considered a fruit or a vegetable, according to the National Watermelon Promotion Board Opens a new window — is incredibly nutritious, too.

Nutritionists say watermelon is low in calories and sugar and chock-full of vitamins, minerals, and antioxidants, making it a great addition to a healthy diet. Plus, it’s fun to eat! “Eating watermelon makes me feel carefree, like a kid again at a summer picnic enjoying the outdoors with the people I care most about,” says Kris Sollid Opens a new window, MS, RD, senior director of nutrition communications at the International Food Information Council Opens a new window.

Here’s an overview of some of the best health benefits of watermelon, according to nutritionists.

Watermelon Nutrition Facts

According to the U.S. Department of Agriculture Opens a new window, 1 cup of watermelon (152 g) contains:

  • Calories: 45.6
  • Fat: 0.2g
  • Cholesterol: 0mg
  • Sodium: 1.52mg
  • Carbohydrate: 11.5g
  • Fiber: 0.6g
  • Vitamin C: 12.3mg
  • Potassium: 170mg
  • Calcium: 10mg
  • Vitamin A: 865 IU
  • Lycopene: 6,890 micrograms

Is it okay to eat watermelon every day?

Only about 10% of Americans eat the recommended two cups of fruit each day, according to the Centers for Disease Control and Prevention (CDC) Opens a new window. Since it’s low in calories and sugar, you can safely eat multiple servings of watermelon every day without second guessing any long-term dietary impact — but Sollid says it’s best for your dietary health to try to vary the types of fruit Opens a new window you eat. Different fruits contain different nutrients, so eating a variety will ensure your body gets everything it needs.

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