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Caroline Hopkins
Watermelon is the fruit of summer. It’s more popular than cantaloupe, honeydew, and all other melons combined. It’s aptly named “watermelon” because it’s over 91% water. When you eat a medium-sized piece of watermelon (about 10 ounces), you’re actually drinking a full glass of water.
Staying hydrated keeps your body functioning properly, from improving blood flow to regular bowel movements. The water in watermelon helps keep your body hydrated, which is especially beneficial in hot weather when you lose more fluid through sweating.
“Our bodies recognize and use water molecules regardless of where they come from,” said Dr. Tamara Hew-Butler, a sports medicine scientist at Wayne State University. “Moist foods like fruits, vegetables and soups are all considered water sources.”
Older adults in particular may find it easier and more pleasant to hydrate with fruit, said Amy Ellis, a dietitian and associate professor at the University of Alabama. They tend to be less thirsty and therefore drink less water — one reason they are more susceptible to dehydration and heat-related illness during heat waves.
It’s not as sweet as you might think. Because watermelon is mostly water, it’s also low in calories—just 46 calories in one cup. “Some people think it’s high in sugar because it tastes sweet, but it’s actually very moderate in sugar,” says Dr. Ellis. One cup of diced watermelon has about 9.5 grams of sugar, which is less than the 13 grams in one cup of chopped apples or the nearly 15 grams in one cup of blueberries.
Joanne Slavin, a dietitian and professor of food science and nutrition at the University of Minnesota, added that this amount is small and watermelon will likely not cause a blood sugar spike. However, Samantha Dilas, a dietitian and director of outpatient nutrition services at Mount Sinai Hospital, said that calories are energy, so watermelon alone is not enough to provide the body with enough energy. But when you eat watermelon as part of a balanced diet, the water content and sweetness in watermelon can keep you full.
Watermelon may be good for your heart in some ways. It contains no fat or sodium, which may be good for your heart. But Dr. Slavin said the jury is still out on whether watermelon plays a positive role in reducing the risk of heart disease.
Dr. Slavin, Dr. Ellis and Dr. Dilas all believe that watermelon, which is rich in the amino acid L-citrulline and the micronutrient lycopene, can improve heart health. Dr. Slavin said these ideas make sense.
Scientists know that the kidneys convert L-citrulline into nitric oxide, which relaxes artery walls and lowers blood pressure. Lycopene, a chemical found in some plants, reduces inflammation associated with heart disease. People tend to associate lycopene with tomatoes, but watermelon has even more.
However, independently funded human studies directly examining the effects of watermelon on heart health have not shown measurable improvements. “Watermelon is not a panacea,” said Dr. Ellis, who led one of the studies. “It’s not going to replace blood pressure medication or anything like that. But if you combine it with nutrient-dense foods, it could have benefits for vascular health.”
Here’s how to make the most of it.
Dr. Slavin said watermelon doesn’t lend itself to canning, drying or freezing, so it’s hard to enjoy out of season. She thinks that’s one reason the fruit is so beloved. “Watermelon represents summer and happiness,” she said. “When someone cuts up a fresh piece of watermelon and hands you a big chunk, that’s when it’s at its best.” It’s also delicious in a dinner salad, soup or soda. –The New York Times
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