Summer’s Sweet Secret: The Amazing Benefits of Watermelon
Watermelon. The most quintessential summer fruit. At least in our opinion.
Summer is the best time to enjoy watermelon for two main reasons. The first is that watermelon is in season in the summer, which means that the juiciest and most delicious watermelons are available then. The second reason is that watermelon is refreshing and hydrating, which are two much-needed benefits during the summertime when people spend long hours outdoors.
If you enjoy watermelon for nothing else but its incredible flavor and texture, know that you are not alone. There’s a reason this fruit is so popular among people of all ages and lifestyles. However, it offers far more than just its sweet taste.
In fact, you can experience a variety of health benefits from watermelon that make this delectable summer treat even more valuable. At Clean Juice, we make it easy to enjoy the benefits through a variety of delicious and healthy concoctions, including juices, smoothies, bowls, and more. But our watermelon menu items are limited time offers only through the 8th of August! Order now at your nearest Clean Juice location.
Table of contents:
- An Intro to Watermelon
- Taste, Texture, and Serving Sizes
- Best Ways to Enjoy Watermelon
- Health Benefits of Watermelon
- Enjoy Your Summer to the Fullest at Clean Juice
An Intro to Watermelon
Watermelon has been a staple in the diets of many human cultures for thousands of years. The first known harvest of a watermelon crop occurred in Egypt almost 5,000 years ago. Many early African cultures reaped the benefits of watermelon, with explorers often using the fruit’s husk as a canteen during their travels.
Since then, watermelon has made its way all around the world. Depending on where it’s grown, it comes in many different shapes and sizes.
Some watermelons are a deep green when ripe, while others are light yellow in color. While some batches are smaller and closer to perfect spheres, some are larger and more oblong. Japanese scientists even perfected a technique for growing the fruit in a square shape.
In the U.S. today, over $500 million worth of watermelon is grown and sold every year. Georgia is the number one U.S. state for growing the fruit.
Taste, Texture, and Serving Sizes
At peak ripeness, watermelon has a sweet, refreshing taste. It is eaten by either cutting it into slices or chopping the entire melon in half and removing the flesh inside. The rind isn’t typically eaten, though it can be pickled and used for other purposes. Just like the rind comes in multiple different colors, watermelon flesh also ranges from deep red to yellow.
If a watermelon is at its ideal ripeness, the flesh inside the rind is crisp yet easy to chew. When watermelons are past ripe, their flesh can become mushy, soggy, and overly sweet.
A typical serving size for watermelon is one cup. This serving size contains roughly 45 calories, just over 11 grams of carbohydrates, and about 170 milligrams of potassium, among other vitamins and minerals. The benefits of the fruit can also be enjoyed in liquid form, as its juice provides a nutritional value similar to a serving of whole watermelon.
Though watermelon is a healthy food low in calories, you should try to consume no more than a serving at a time. This is because watermelon is a high-FODMAP food. This means it is made of short-chain sugar fibers that cause digestive issues in certain people. Additionally, excessive fruit consumption can pose risks to those with diabetes or a limited carbohydrate diet.
Best Ways to Enjoy Watermelon
There are so many ways to enjoy the benefits of watermelon during the summertime (or any time). Thanks to its sweet and refreshing flavor, watermelon can be enjoyed on its own in slices or chunks. To save time, you could even simply grab half a watermelon and a spoon.
The team at Clean Juice loves the benefits of watermelon just as much as you do, which is why our menu features multiple delicious and healthy treats featuring this incredible fruit. If you’re looking for a summertime pick-me-up with mocktail vibes, try The Hydrating One, a juice made of watermelon, pineapple and mint that’s just as refreshing as it is health-boosting.
Another great option for a summertime sip is The Strawberry Watermelon One, which begins with a sweet and tangy blend of watermelon and lemon juices. strawberries, honey, and coconut water are added to the blender as well to create a thick and scrumptious healthy summer beverage.
Are you looking for something even more filling and nutrient-dense to satisfy your craving? The Watermelon Bowl is a unique take on your typical acai bowl. The base is made from frozen acai and is combined with watermelon, banana, pineapple, maca, and strawberry. After adding this tasty concoction to a bowl, we top it with crunchy granola, fresh pineapple and watermelon, chia seeds, and coconut chips for extra flavor and texture.
Your healthiest summer starts now with Clean Juice. Find your nearest Clean Juice location to discover the benefits of watermelon and your next favorite summer treat while still supporting your health goals.
Health Benefits of Watermelon
So why exactly is watermelon such an important addition to any healthy diet? The benefits of watermelon span many categories, and its refreshing, sweet flavor makes this fruit feel more like a dessert than a healthy food. Let’s take a closer look at some of the most significant benefits of watermelon for your health.
Great Source of Antioxidants
If you’re a health-conscious individual, you are probably familiar with antioxidants, what they do, and why they’re important. Antioxidants are disease-fighting compounds that occur naturally in the body but can be supplemented by your diet. Specifically, antioxidants combat free radicals, which can cause a variety of health issues due to oxidation.
One of the great benefits of watermelon is its high content of lycopene, a known antioxidant. In fact, watermelon has more lycopene than many other fruits and vegetables, with nearly 7,000 micrograms per one-cup serving. Including plenty of lycopene in your diet has been linked to decreased risk of diseases, including diabetes and cancer.
Keep in mind that some watermelon types are richer in lycopene than others. To maximize your antioxidant intake — and in turn the benefits of this fruit — choose watermelons that are bright red on the inside rather than orange or yellow. Lycopene is the compound that gives watermelon flesh its bright red color.
Reduced Inflammation
One of the most common issues caused by free radicals and oxidation within the body is inflammation, which can lead to multiple diseases. However, even without a larger issue, inflammation alone can create discomfort that makes day-to-day tasks difficult.
Among the best benefits of watermelon is its ability to help decrease inflammation. If you experience symptoms of chronic inflammation like swelling and flushed skin, including watermelon in your diet on a regular basis could help ease your discomfort. Not only could this habit help reduce inflammation, but it could also reduce your risk of developing inflammation-related diseases like heart disease, cancer, and diabetes.
Better Digestion
Maintaining healthy digestion is a key part of good health. That’s why increased efficiency in your digestive system is one of the important benefits of watermelon. If you regularly experience symptoms of improper digestion, such as bloating or constipation, consuming more of this fruit could help ease your discomfort.
Watermelon has a very high water content. Indeed, this fruit is mostly made up of water, which is why it has such a juicy and refreshing taste and texture. Many people don’t drink enough water throughout the day to keep their body as hydrated as it needs to be for smooth digestion. Eating watermelon is almost like a cheat code to get more hydrated and help your digestive system work more effectively.
Additionally, like most fruits and vegetables, every serving of watermelon contains a small amount of fiber. Fiber is an essential nutrient in the digestive process, helping to support regular bowel movements.
An increase in your fiber intake, in addition to plenty of hydration, will help your system move waste through your digestive tract more smoothly. This means that less bloating, fewer instances of constipation, and an overall healthier digestive system are all typical benefits of watermelon consumption.
Increased Heart Health
Did you know that heart disease is one of the leading causes of death throughout the world? While genetic factors can affect your likelihood of developing it, lifestyle choices can also make a huge difference in your everyday and long-term health markers.
When it comes to preventing heart disease, your blood pressure and cholesterol are two of the most important details to pay attention to. Studies have shown that high lycopene content, one of the known health benefits of watermelon, could help to keep both cholesterol and blood pressure in healthy zones.
And if your body has already experienced oxidative stress due to high cholesterol, consuming plenty of lycopene could help reverse some of that damage. Watermelon is much higher in lycopene than the vast majority of fruits and vegetables, making this delicious fruit the best option in order to include this essential nutrient in your diet.
Aside from its high levels of lycopene, watermelon is also packed with numerous other vitamins, minerals, and amino acids that support a healthy heart. Some of these include citrulline, potassium, magnesium, and Vitamins A, C, and B6.
Healthier Skin and Hair
There are many rules of thumb to follow to keep your skin and hair as healthy as possible. To achieve supple hair, you should avoid too much heat styling and harmful dyes. And for luminous skin, you should wear sunscreen regularly, drink lots of water, and use clean skin care products.
But what about supporting healthy skin and hair from the inside? The more health-boosting vitamins and minerals you include in your diet on a daily basis, the healthier your entire body will feel, which includes both your hair and your skin.
The first step to getting your best skin and hair is to drink plenty of water. If you aren’t properly hydrated, all of the water your body gets will be put to the essentials, such as making sure that your internal organs are functioning properly.
When you drink enough water throughout the day, there will be enough hydration left over to support glowing skin and strong, healthy hair. And always remember that increased hydration is one of the major benefits of watermelon.
Every serving of watermelon also contains plenty of vitamins and minerals, including vitamins A and C. Vitamin C in particular is essential in the production of collagen, the protein known for keeping skin youthful and keeping hair thick and strong. Vitamin A works to repair damaged skin cells and create new ones, which is another essential process for attaining beautiful skin.
Boost of Hydration
As this guide has shown, watermelon is packed with health-boosting nutrients that are essential for any balanced diet. In addition to all the antioxidants, vitamins, minerals, and amino acids present in every serving of the fruit, the overarching effects of increased hydration can’t be overstated. It makes total sense that the word “water” is one half of the word “watermelon.”
- Staying hydrated is essential for all kinds of bodily functions, including the following:
- Maintaining a healthy internal temperature
- Delivering nutrients to cells
- Ensuring effective organ function
- Keeping energy levels high
The more watermelon and watermelon juice you include in your diet, the easier it will be to hydrate your body and feel your best.
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Enjoy Your Summer to the Fullest at Clean Juice
Maintaining a healthy diet doesn’t mean having to eat foods that are boring or tasteless. In fact, it can be exactly the opposite. When you browse our varied menu of fresh pressed juices, smoothies, sandwiches, and bowls, you’ll see just how delicious healthy living can be.
Enjoy our limited-time, seasonal watermelon bowl or smoothies like The Hydrating One or The Strawberry Watermelon One!
Ready to visit a Clean Juice near you? Find your nearest location and stop by in person or simply order your healthy and delicious meals straight to your door.
Sources:
- Cleveland Clinic
- Mayo Clinic
- Northwestern Health Sciences
- Biomedical and Pharmacology Journal
- National Library of Medicine
Disclaimer: The information presented here is for educational purposes only and is in no way intended as a substitute for medical counseling. Consult your doctor before using any health treatment, including natural remedies, and tell your doctor if you have a serious medical condition or are taking any medications.
If you’re unsure whether a watermelon is right for you, ask your doctor if any of your health details might make watermelon unsafe for you.