SLU Nutrition and Dietetics Internship Blog: Delicious Watermelon Recipes

Written by: Alison Sikorovsky; SLU Dietetic Intern

Watermelon is a delicious, mouth-watering summer fruit that has many health benefits. This post will talk about the benefits of watermelon and provide three recipes to incorporate watermelon into your summer parties and events!

According to the USDA, one cup of diced watermelon contains 46 calories, no fat, 1 mg of sodium, 9 g of sugar, 10 mg of calcium, 12 mg of vitamin C, 15 mg of magnesium, and 139 g of water. With 170 mg of potassium per cup, it is also a healthy source of potassium, which supports muscle and nerve function and improves the body's fluid equilibrium. Moreover, watermelon includes large quantities of vitamin A.

Due to its high water content and vitamin content, watermelon has a number of possible health advantages. The following are some advantages of eating watermelon:

1. Watermelon is a fruit that is refreshing and hydrating because it contains over 90% water. Maintaining physical processes, controlling body temperature, and promoting general health all depend on staying hydrated.

2. Rich in nutrients: Antioxidants like vitamins A and C, which are found in watermelon, help guard the body against cellular damage. Additionally, it includes lycopene, a potent antioxidant linked to a number of health advantages, and potassium, which is crucial for maintaining healthy heart and muscle function.

3. Heart health: Lycopene, which is present in watermelons, has been associated with possible cardiovascular advantages. It might enhance heart health, lower inflammation, and cut cholesterol levels.

4. Watermelon includes beta-carotene, which the body transforms into vitamin A to support eye health. Age-related macular degeneration and other vision issues may be avoided using vitamin A, which is crucial for preserving good vision.

5. Exercise performance and hydration: Watermelon can be a cooling and hydrating snack, especially when engaging in physical activity, due to its high water content and natural sugars. It might support greater exercise performance by replenishing fluids and electrolytes lost through perspiration.

6. Fiber in watermelon can help with a healthy digestive system and regular bowel motions.

Individual outcomes and health benefits may differ, so it's crucial to keep in mind that. It's also always advised to eat a balanced diet that includes a range of fruits, vegetables, and other healthy foods.

The three recipes listed below are watermelon cucumber salad, marinated watermelon with whipped feta, and watermelon margarita served in a watermelon. All of these are perfect for a summer party or to have as a snack or with a meal. Watermelon is the perfect refreshing treat to give to you and your family! These recipes can elevate a barbecue, graduation party, or Fourth of July party.