Carlos Solis
Watermelon can satisfy your sweet tooth — a single slice has just 46 calories and about 9 g of sugar. Its red flesh packs plenty of lycopene, an antioxidant that gives watermelon its color, and one serving often contains more lycopene than most other fresh fruits and vegetables.
Lycopene, cancer, and heart health
A cup of diced watermelon contains roughly 7.11 mg of lycopene. That pigment also appears in tomatoes and pink grapefruit. As an antioxidant, lycopene helps neutralize unstable molecules called free radicals, and those free radicals in excess can damage cells and contribute to aging and chronic disease.
Some studies have tied higher lycopene intake to a lower prostate cancer risk, but the results vary and do not prove that lycopene itself prevents the disease. Fresh watermelon tends to have more lycopene than fresh tomatoes, yet lycopene from processed tomato products, like tomato paste or canned tomatoes, is usually easier for the body to absorb.
A review of studies found that consuming between 5 and 30 mg of lycopene per day — roughly a generous serving of watermelon or one to two tomatoes — was associated with modest improvements in cardiovascular risk factors, including blood pressure. Most of those studies, however, examined tomatoes or supplements, so they do not prove that watermelon would produce the same effect.
Other nutrients
- Vitamin A, which supports the immune system, skin health, and vision.
- About 12 mg of vitamin C per 200 g, which protects cells and supports immune function.
- Approximately 170 mg of potassium per 200 g, a mineral involved in muscle function and fluid balance.
Slice or juice: which to choose
The main advantage of eating whole watermelon instead of drinking juice is the fiber. Whole watermelon fills you up more, takes longer to eat, and keeps its fiber intact. When you juice fruit, much of that fiber disappears and the natural sugars become free sugars, which dietary guidelines recommend limiting. Current advice suggests limiting fruit juices or smoothies to no more than 150 ml per day.
Who should be cautious with watermelon
Eating watermelon in moderation is unlikely to harm most people, but very large portions can amplify the effects of some medications. This interaction matters most for blood pressure drugs, nitrates, erectile dysfunction medications, and potassium-sparing diuretics. Combined with these medicines, excessive watermelon consumption can lower blood pressure or, in people taking drugs such as spironolactone, raise potassium levels.
Because watermelon contains sugar, portion size matters for people with diabetes. Watermelon also contains fructose, so people with irritable bowel syndrome should monitor their intake if they notice symptom flares. People with a watermelon allergy should avoid it.
Watermelon and weight loss
Replacing a higher-calorie snack with watermelon may help curb hunger and support weight control. A small 2019 study of 33 adults with overweight or obesity compared four weeks of two cups of watermelon daily with four weeks of an isocaloric low-fat cookie. During the watermelon period, participants reported less hunger and greater fullness, and they showed small drops in weight, body mass index, and systolic blood pressure. The study was small and does not prove that watermelon directly causes weight loss; some benefits likely came from swapping a less filling, higher-calorie snack for watermelon.
How to add watermelon to your diet
Watermelon works in many dishes. Use it in summer salads paired with feta, grilled halloumi, or grilled shrimp. For a lighter birthday treat, cut a large wedge of watermelon into a cake shape instead of serving a rich, high-calorie cake. Those options make watermelon both refreshing and satisfying.
If you are concerned about blood sugar or drug interactions, consult a doctor or a registered dietitian about appropriate portion sizes.
Based on material from Daily Mail.
Photo: Unsplash
