Home Diet Watermelon, A Summer Super Fruit: Health Benefits And 10 Fun Recipes

Watermelon, A Summer Super Fruit: Health Benefits And 10 Fun Recipes

by Shatakshi Gupta

Watermelon is a delicious and refreshing fruit that can help you beat the summer heat. It has many health benefits, such as hydrating your body, protecting your skin and eyes, boosting your heart health, preventing muscle soreness, and easing morning sickness. In this article, we will explore some of the amazing benefits of eating watermelon in summer.


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One of the most important benefits of watermelon is that it helps you stay hydrated. Watermelon has a very high water content of about 90-92%, which means it can provide your body with the water it needs to function properly. Hydration is essential for regulating body temperature, delivering nutrients to cells, maintaining organ function, and preventing dehydration.

Watermelon also contains rehydration salts such as calcium, magnesium, potassium, and sodium, which can replenish the electrolytes lost through sweating. These minerals are also important for maintaining fluid balance, nerve and muscle function, and blood pressure.


Watermelon is a rich source of natural antioxidants, especially lycopene, ascorbic acid (vitamin C), and citrulline. These compounds can protect your cells from oxidative stress and inflammation, which are linked to many chronic diseases such as heart disease, cancer, diabetes, and arthritis.

Lycopene, a red pigment, gives watermelon its red color. It is one of the most powerful antioxidants in nature and has been shown to lower the risk of cardiovascular disease, prostate cancer, and skin damage from sun exposure . Watermelon is one of the best dietary sources of lycopene, with about 6-7 mg per 100 gm.

Ascorbic acid (vitamin C) is another antioxidant that supports immune system function, wound healing, collagen synthesis, and iron absorption. Watermelon provides about 14% of the daily value (DV) of vitamin C per 100 gm.

An amino acid named Citrulline is converted into arginine in the body. Arginine is a precursor of nitric oxide, a molecule that relaxes blood vessels and improves blood flow. This can lower blood pressure and enhance exercise performance. Watermelon contains about 250 mg of citrulline per 100 gm.

Vitamins and Minerals

Watermelon also provides other vitamins and minerals that are essential for your health. Some of them are:

Vitamin A: This vitamin is important for vision, skin health, immune system function, and reproduction. Watermelon provides about 11% of the DV of vitamin A per 100 gm.

Vitamin B6: This vitamin is involved in protein metabolism, red blood cell production, and neurotransmitter synthesis. Watermelon provides about 5% of the DV of vitamin B6 per 100 gm.

Potassium: This mineral is vital for fluid balance, nerve and muscle function, and blood pressure regulation. Watermelon provides about 4% of the DV of potassium per 100 gm.

Magnesium: This mineral is involved in over 300 enzymatic reactions in the body, including energy production, muscle contraction, bone formation, and DNA synthesis. Watermelon provides about 3% of the DV of magnesium per 100 gm.

Iron: This mineral is essential for oxygen transport in the blood and cellular respiration. Watermelon provides about 2% of the DV of iron per 100 gm.

Calcium: This mineral is crucial for bone health, muscle contraction, nerve transmission, and blood clotting. Watermelon provides about 1% of the DV of calcium per 100 gm.

Relieving Muscle soreness:

Eating watermelon before or after a workout can help prevent or reduce muscle soreness due to its high content of citrulline and potassium . These compounds can improve blood flow to the muscles and prevent cramps.

8 fun recipes to make watermelon exciting:

Watermelon is not only a great snack by itself, but also a versatile ingredient that can be used in many dishes. From salads and soups to drinks and desserts, watermelon can add a burst of freshness and flavor to your summer meals. Here are some watermelon recipes you can try:

Watermelon Granita:

This is a simple and refreshing dessert that only requires watermelon, lemon juice, and mint leaves. You just need to blend the ingredients, freeze them in a baking dish, and scrape them with a fork to create a slushy texture.

Watermelon Fruit Basket:

This is a creative and fun way to serve watermelon and other fruits at parties. You just need to carve out a basket shape from a whole watermelon and fill it with your favorite fruits.

Watermelon Gazpacho:

 This is a cold soup that is perfect for hot days. You just need to puree watermelon, tomatoes, cucumber, onion, garlic, vinegar, oil, salt, and pepper. Chill it in the fridge and garnish with basil leaves.

Watermelon and Mozzarella Salad:

This is a sweet and savory salad that pairs watermelon with fresh mozzarella cheese, basil leaves, and balsamic syrup. You just need to toss the ingredients together and season with salt and pepper.

Watermelon Mint Skewers:

 These are easy and healthy finger foods that combine watermelon cubes with feta cheese, mint leaves, and balsamic vinegar. You just need to thread the ingredients onto skewers and drizzle with vinegar.

Watermelon Fruit Pizza:

This is a fun and colorful dessert that uses watermelon as the crust. You just need to cut a thick slice of watermelon and top it with whipped cream cheese, fruits, nuts, chocolate chips, or any toppings you like.

Watermelon Smoothie:

 This is a filling and nutritious breakfast drink that blends watermelon with yogurt and other fruits. You just need to add the ingredients to a blender and process until smooth.

Watermelon Sorbet:

This is another frozen dessert that only requires watermelon, honey, lime juice, and warm water. You just need to blend the ingredients, freeze them in an ice cream maker or a baking dish, and enjoy.

Watermelon is a summer superfruit that can offer many benefits for your health and well-being. It can hydrate your body, protect your cells from damage, provide essential vitamins and minerals, prevent muscle soreness, and ease morning sickness. It can also be used in various dishes, from salads and soups to drinks and desserts. Try some of the watermelon recipes we shared and enjoy this delicious fruit this summer.