Watermelon takes center stage in the produce section come summer. Giant boxes full of whole watermelon stand alone, and you can also find it halved, cubed, or sliced into wedges—a win for people hoping to avoid the juicy mess cutting one themselves can make (or, probably more accurately, want to gobble up watermelon ASAP). And registered dietitians absolutely understand why people love watermelon.
“Watermelon is a sweet, hydrating, juicy fruit that is also very nostalgic for many people,” says Maddie Pasquariello, MS, RDN.
Though watermelon is as synonymous with summer as sun-kissed cheeks and sandy shoes, some grocery stores stock it year-round. That’s good news for people who love the taste of this fruit so much that they want to make it a staple in their kitchens, regardless of the month. Is that a good idea? Truthfully, consuming watermelon regularly, even daily, may offer benefits, but some people may experience some unwanted side effects.
Dietitians shared all the juicy details on what happens to the body when you eat watermelon every day.
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8 Things That Can Happen if You Eat Watermelon Every Day
1. You’ll be more hydrated
They don’t call it “water” melon for nothing.
“Watermelon is over 90% water, so it can be a thirst-quenching way to stave off dehydration, with the added benefit of electrolytes,” Pasquariello says.
While the recommendation to drink eight eight-ounce glasses of water per day sounds like standard health advice, researchers found it’s a medical myth. The CDC notes that hydration needs vary based on the climate, physical activity and health status of a person, and fruits and veggies are also excellent sources of water. Of course, that doesn’t mean you should swear off water in place of watermelon.
“Make sure to drink plenty of plain water too, of course,” Pasquariello says. (Checking your pee is a great way to determine whether you’re hydrated. It should be pale yellow).
2. Your digestive health will improve
In 2022, watermelon—yes, watermelon—went viral on TikTok as a food great for helping you poop. TikTok isn’t always the best source of nutrition advice, but in this case, TikTokers had a point.
“The fiber in watermelon plus the water content can help with regular bowel movements and support overall gut health,” says Cara Harbstreet, MS, RD, LD of Street Smart Nutrition.
According to the USDA, one wedge of sliced watermelon has about 1.14 grams of fiber, which isn’t that high. However, you may consume multiple slices, upping this good-for-your-gut benefit.
3. It could make you bloated
The fiber has its pros and cons.
“Because of the high water content, eating a large volume of watermelon in one sitting can make you feel full or even a bit bloated,” Pasquariello says. “Pay attention to your body’s signals and, like with anything, try not to overdo it to the point of feeling nauseous.”
4. It could deplete your appetite
The water and fiber content in watermelon can be so filling that consuming a ton of it between meals may deplete your appetite. However, as nutritious as watermelon is, experts say it doesn’t have everything the body needs to thrive.
“You might miss out on key macronutrients like protein and fat, as well as other micronutrients from other food,” Harbstreet says.
5. Or it could make you hungrier
Watermelon can be filling, but not everyone will feel that way.
“Watermelon doesn’t contain much in the way of protein or fats, so you likely won’t feel entirely satiated,” Pasquariello explains. “Carbs are quick to digest. Once they’re burned, your body will need more nutrition.”
She recommends balancing out watermelon with protein and/or fat.
6. It could provide pre-workout energy
Watermelon might be the perfect Rx for energy vampires. “Watermelon contains about 10 grams of carbs per cup of diced cubes, providing a quick hit of energy that can be great before or after a workout,” Pasquariello says. “Just don’t overdo it, as some people can feel a little off during a workout if they’ve eaten a large quantity of any kind of fruit beforehand.”
7. It could lower your disease risk
Harbstreet says watermelon contains lycopene. “Lycopene is an antioxidant that may reduce your risk of certain chronic diseases like heart disease and cancer,” she explains. “One cup provides more lycopene than raw tomatoes and grapefruit. However, note that lycopene is more bioavailable after cooking, which is why cooked tomatoes are usually cited as the best dietary source of lycopene.”
One 2020 research review pointed to data showing lycopene could help improve people’s risk of heart problems, skin and bone diseases, cancer and other chronic conditions.
8. Your immune system could improve
Consider this an excuse to continue eating your watermelon in the colder months of the year. “One cup of diced cubes of watermelon contains 20% of your RDI for vitamin C, a nutrient that helps stimulate immune function by ridding the body of free radicals,” Pasquariello explains. “Vitamin C is also important for wound healing, collagen production and more, so it’s important to include plenty of vitamin C-rich foods in the diet in general.”
There is a caveat, though. “Remember, no single food will improve immunity on its own,” Pasquariello says. “Other factors like stress, sleep, physical activity and your diet as a whole also play a role in immunity.”
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How Much Watermelon Is Too Much?
You are generally the best person to answer this question. First, Harbstreet notes that a serving of watermelon is usually one cup without the rind.
“I’d be hard-pressed to discourage someone from eating more watermelon, but there are a few scenarios where moderation could be better,” Harbstreet shares. “For example, someone with diabetes who eats a lot of watermelon without pairing it with a source of fat or protein might be more prone to fluctuating blood sugar level.”
According to Harbstreet, some people may experience GI discomfort if they eat a certain amount and should steer clear of doing so.
“Finally, it’s possible to eat ‘too much’ watermelon if it starts displacing other nourishing foods in your diet,” Harbstreet says. “If you notice yourself eating less variety or repeating the same meals and snacks day in, day out, it could be a sign. You don’t have to swear off watermelon entirely, but find opportunities to include it in a way that doesn’t keep you from getting the important nutrients you need from other foods.”
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The Best Ways to Enjoy Watermelon
It’s perfect on its own but it also plays well with other ingredients.
“My preferred method by far is slicing cubes of watermelon and eating them with a drizzle of lime juice,” Pasquariello says. “The balance of tart and sweet is delicious. I also love watermelon and feta salad with mint or basil and pistachios. Balsamic glaze can be a nice addition on top, and watermelon juice can be a super refreshing post-workout drink. It’s also yummy in smoothies blended with citrus, mint and ice.”
Harbstreet adores watermelon in salads too, but she offered this sizzling idea:
“We love to grill, so any and everything is fair game once we fire it up, including watermelon,” Harbstreet shares. “It’s super simple to prepare, needing just a couple of minutes to develop some sear marks. The smokiness is an interesting twist, and it pairs well with toppings like hot honey, feta cheese crumbles, Tajin seasoning or flaky sea salt.”
Next up: Here’s Exactly What Happens to Your Body When You Eat Peaches Every Day
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