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Watermelon takes middle stage within the produce part come summer time. Big containers filled with entire watermelon stand alone, and you can too discover it halved, cubed, or sliced into wedges—a win for individuals hoping to keep away from the juicy mess reducing one themselves could make (or, most likely extra precisely, need to gobble up watermelon ASAP). And registered dietitians completely perceive why individuals love watermelon.
“Watermelon is a candy, hydrating, juicy fruit that can be very nostalgic for many individuals,” says Maddie Pasquariello, MS, RDN.
Although watermelon is as synonymous with summer time as sun-kissed cheeks and sandy sneakers, some grocery shops inventory it year-round. That is excellent news for individuals who love the style of this fruit a lot that they need to make it a staple of their kitchens, whatever the month. Is that a good suggestion? In truth, consuming watermelon repeatedly, even day by day, might supply advantages, however some individuals might expertise some undesirable unintended effects.
Dietitians shared all of the juicy particulars on what occurs to the physique once you eat watermelon each day.
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8 Issues That Can Occur if You Eat Watermelon Each Day
1. You will be extra hydrated
They do not name it “water” melon for nothing.
“Watermelon is over 90% water, so it may be a thirst-quenching technique to stave off dehydration, with the additional benefit of electrolytes,” Pasquariello says.
Whereas the advice to drink eight eight-ounce glasses of water per day seems like normal well being recommendation, researchers discovered it is a medical myth. The CDC notes that hydration wants differ primarily based on the local weather, bodily exercise and well being standing of an individual, and fruits and veggies are additionally glorious sources of water. After all, that does not imply you must swear off water rather than watermelon.
“Ensure to drink loads of plain water too, in fact,” Pasquariello says. (Checking your pee is a good way to find out whether or not you are hydrated. It needs to be pale yellow).
2. Your digestive well being will enhance
In 2022, watermelon—sure, watermelon—went viral on TikTok as a meals nice for helping you poop. TikTok is not all the time the perfect supply of vitamin recommendation, however on this case, TikTokers had some extent.
“The fiber in watermelon plus the water content material may help with common bowel actions and help general intestine well being,” 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 is not that prime. Nonetheless, chances are you’ll eat a number of slices, upping this good-for-your-gut profit.
3. It might make you bloated
The fiber has its execs and cons.
“Due to the excessive water content material, consuming a big quantity of watermelon in a single sitting could make you are feeling full or perhaps a bit bloated,” Pasquariello says. “Take note of your physique’s alerts and, like with something, attempt to not overdo it to the purpose of feeling nauseous.”
4. It might deplete your urge for food
The water and fiber content material in watermelon will be so filling that consuming a ton of it between meals might deplete your urge for food. Nonetheless, as nutritious as watermelon is, consultants say it does not have all the things the physique must thrive.
“You may miss out on key macronutrients like protein and fats, in addition to different micronutrients from different meals,” Harbstreet says.
5. Or it might make you hungrier
Watermelon will be filling, however not everybody will really feel that means.
“Watermelon does not include a lot in the way in which of protein or fat, so that you seemingly will not really feel fully satiated,” Pasquariello explains. “Carbs are fast to digest. As soon as they’re burned, your physique will want extra vitamin.”
She recommends balancing out watermelon with protein and/or fats.
6. It might present pre-workout vitality
Watermelon is perhaps the right Rx for vitality vampires. “Watermelon accommodates about 10 grams of carbs per cup of diced cubes, offering a fast hit of vitality that may be nice earlier than or after a exercise,” Pasquariello says. “Simply do not overdo it, as some individuals can really feel a bit of off throughout a exercise in the event that they’ve eaten a big amount of any sort of fruit beforehand.”
7. It might decrease your illness threat
Harbstreet says watermelon accommodates lycopene. “Lycopene is an antioxidant that will scale back your threat of sure power illnesses like coronary heart illness and most cancers,” she explains. “One cup offers extra lycopene than uncooked tomatoes and grapefruit. Nonetheless, word that lycopene is extra bioavailable after cooking, which is why cooked tomatoes are often cited as the perfect dietary supply of lycopene.”
One 2020 research review pointed to knowledge exhibiting lycopene might assist enhance individuals’s threat of coronary heart issues, pores and skin and bone illnesses, most cancers and different power situations.
8. Your immune system might enhance
Contemplate this an excuse to proceed consuming your watermelon within the colder months of the 12 months. “One cup of diced cubes of watermelon accommodates 20% of your RDI for vitamin C, a nutrient that helps stimulate immune operate by ridding the physique of free radicals,” Pasquariello explains. “Vitamin C can be essential for wound therapeutic, collagen manufacturing and extra, so it is essential to incorporate loads of vitamin C-rich meals within the food plan normally.”
There’s a caveat, although. “Keep in mind, no single meals will enhance immunity by itself,” Pasquariello says. “Different elements like stress, sleep, bodily exercise and your food plan as a complete additionally play a task in immunity.”
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How A lot Watermelon Is Too A lot?
You’re usually the perfect particular person to reply this query. First, Harbstreet notes {that a} serving of watermelon is often one cup with out the rind.
“I’d be hard-pressed to discourage somebody from consuming extra watermelon, however there are a couple of eventualities the place moderation may very well be higher,” Harbstreet shares. “For instance, somebody with diabetes who eats numerous watermelon with out pairing it with a supply of fats or protein is perhaps extra vulnerable to fluctuating blood sugar stage.”
In line with Harbstreet, some individuals might expertise GI discomfort in the event that they eat a specific amount and may avoid doing so.
“Lastly, it’s doable to eat ‘an excessive amount of’ watermelon if it begins displacing different nourishing meals in your food plan,” Harbstreet says. “In case you discover your self consuming much less selection or repeating the identical meals and snacks day in, day trip, it may very well be an indication. You don’t must swear off watermelon fully, however discover alternatives to incorporate it in a means that doesn’t preserve you from getting the essential vitamins you want from different meals.”
The Finest Methods to Take pleasure in Watermelon
It is excellent by itself nevertheless it additionally performs properly with different substances.
“My most well-liked methodology by far is slicing cubes of watermelon and consuming them with a drizzle of lime juice,” Pasquariello says. “The steadiness of tart and candy is scrumptious. I additionally love watermelon and feta salad with mint or basil and pistachios. Balsamic glaze generally is a good addition on high, and watermelon juice generally is a tremendous refreshing post-workout drink. It is also yummy in smoothies blended with citrus, mint and ice.”
Harbstreet adores watermelon in salads too, however she provided this scorching thought:
“We like to grill, so any and all the things is truthful sport as soon as we hearth it up, together with watermelon,” Harbstreet shares. “It’s tremendous easy to organize, needing simply a few minutes to develop some sear marks. The smokiness is an attention-grabbing twist, and it pairs properly with toppings like sizzling honey, feta cheese crumbles, Tajin seasoning or flaky sea salt.”
Subsequent up: Here’s Exactly What Happens to Your Body When You Eat Peaches Every Day
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