Watermelon is one of summer's most popular fruits, but is it healthy?

 As summer approaches, plans for backyard barbecues, pool parties and extended family time begin to crowd our calendars. And summer's most popular and highly-ranked fruit is about to be consumed in abundance − to the tune of more than 40 million pounds. That's watermelon, of course, the fruit known for its striking colors, juicy crunch and water-laden slices. 

But watermelon offers a lot more than just being a delicious summertime staple. Made up of more than 90% water, the fruit is also incredibly hydrating and is loaded with electrolytes to help one recharge after a morning workout or afternoon of play. It's chock full of nutrients and can even be a healthy companion snack for anyone looking to drop a few pounds. 

Is watermelon healthy?

Watermelon has a host of health benefits including protecting one's joints from inflammation, improving digestive conditions, and being more rich in lycopene than any other fruit. Lycopene is an important antioxidant that has been linked to a decreased risk of cancer and heart disease. The fruit is also a great source of beta-carotene, which works to protect one's body from damaging molecules called free radicals. Watermelon is also "high in fiber, vitamins, minerals, and healthful phytochemicals," says Carol Johnston, PhD, RD, a professor of nutrition at Arizona State University. Phytochemicals strengthen one's immune system and helps to prevent DNA damage. 

Karen Collins, MS, a registered dietitian and nutrition advisor to the American Institute for Cancer Research, says the fruit is an excellent source of vitamin A, vitamin C, and "helps boost potassium and magnesium consumption - minerals that contribute to healthy blood pressure." 

Does watermelon have a lot of sugar? 

While Johnston says watermelon "satisfies the sweet tooth," it has less sugar than many other popular fruits. Mangoes, grapes, cherries and pears all have more grams of sugar per serving than watermelon. But watermelon still has about 17 grams per slice, so it's best not to load up on too much of it at once. 

And while it's often eaten by the slice, the fruit's "natural sweetness" also makes it a good option to mix with other fruits and vegetables and can "keep salads both healthful and far from hum-drum," says Collins. 

Can watermelon help with weight loss? 

Another one of watermelon's health benefits is that it is low in calories while still being filling, making it a popular food some turn to when trying to drop a few pounds. Tara Schmidt, lead registered dietitian for the Mayo Clinic Diet, praises watermelon as one weight management tool because it is "high in water, high in fiber, and low in calories. Water and fiber are two components in satiety - the feeling of being full," she explains. 

A cup of diced watermelon has less than 50 calories and offers about .6 grams of fiber and .9 grams of protein. 

Watermelon pieces in a pitcher of water are often used to create fruit water, which can help "cut down on the temptation to choose sugar-sweetened drinks," explains Collins. "And you can nibble on watermelon chunks from a bowl or platter and feel quite full without unintentionally overdoing it on calories," she adds.  

Is watermelon healthy to eat every day? 

Because of its many health benefits, Collins says "the standard serving size set by the USDA is twice as big for watermelon as for other fruit," and is OK to eat in moderation every day the fruit is in season. 

Schmidt echoes similar advice: "It’s possible to eat too much of any food," she says, "but often we like to consider consumption of fruits to be reasonably ‘unlimited’ as more than 80% of Americans are consuming a dietary pattern low in fruits and vegetables." Indeed, The Centers for Disease Control and Prevention warns that only 1 in 10 adults get enough fruits and vegetables. 

In other words, erring on the side of consuming too much fruit is preferred over eating too little. Still, Collins advises to pair watermelon with other foods. "Trying to fill up on nothing but bowls of watermelon is not leaving room for other foods that provide nutrients you need for overall health," she councils. "But watermelon can be a great partner in shaping eating habits and helping maintain a healthy weight." 

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