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    Posted By
    Kristi Wempen RDN

    Kristi Wempen, R.D.N.

    Diabetes Education, Nutrition

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    Speaking of Health
    Thursday, April 24, 2025

    The wonders of watermelon

    Topics in this Post
    • Get healthy recipes and tips
    • Nutrition
    Two children eating watermelon

    Watermelon is a staple at many summertime picnics and gatherings around the country. While most people agree watermelon tastes good, a majority are unaware of the many health benefits this wonderful fruit contains.

    Watermelon — the disease fighter

    Did you know watermelon has more lycopene than any other fresh fruit or vegetable? Lycopene is an antioxidant linked to decreased risk of cancer, heart disease and age-related eye disorders.

    Watermelon is nutritious

    Watermelon is the perfect sweet treat that is nutritious and tasty.

    One cup of watermelon contains:
    • 46 calories
    • 12 grams of carbohydrates
    • 865 international units (IU) of vitamin A — (equates to .26 milligrams)
    • 12 milligrams of vitamin C
    • 170 milligrams of potassium
    • 0.1 milligrams of vitamin B6
    • Zero fat, cholesterol or sodium

    Vitamin A is important for skin and eye health. Vitamin B6 helps your body break down the protein you eat, and is also important for the immune system and nerve function. Vitamin C helps strengthen the immune system and aids in the absorption of iron. Potassium is helpful in lowering blood pressure and is important for nerve function as well.

    Watermelon hydrates

    As its name states, 92% of watermelon consists of water. No wonder it's the most common melon eaten in America and is perfect for staying refreshed and hydrated on a hot summer day.

    Many ways to eat watermelon

    In addition to eating watermelon as is, you also can try:
    • Lightly grilling (around two minutes on each side)
    • Throwing in a blender for a refreshing beverage or smoothie
    • Adding to a salad or stir-fry
    • Pickling the rind

    Searching for the perfect watermelon

    When choosing a watermelon, look for one that is firm, symmetrical and heavy for its size. There should be a yellow spot on the underside as the result of sitting on the ground and ripening in the sun. If the spot is very pale or white, it may have been picked too soon and will not be ripe.

    Kristi Wempen is a registered dietitian-nutritionist in Mankato, Minnesota.
    Topics in this Post
    • Get healthy recipes and tips
    • Nutrition

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