Want to Lower Your Risk of Heart Disease? Try Eating Watermelon

• A new study suggests that eating watermelon may be better for you than previously believed.
• Researchers found that study participants who ate more watermelon had a greater intake of essential nutrients, including fiber, potassium, and vitamin C.
• Watermelon can also help improve hydration and lower your risk of heart disease.

Watermelon may be even more nutritious than previous research suggests.

According to a new study published in Nutrients, eating watermelon could actually help increase total nutrient intake and diet quality.

The study authors analyzed data from National Health and Nutrition Examination Survey (NHANES) cycles 2003–2018. They found people who consumed watermelon had a greater intake of essential nutrients including dietary fiber, magnesium, potassium, vitamin C, and vitamin A, as well as lycopene and other carotenoids.

This suggests watermelon can increase nutrient intake as well as diet quality in both children and adult Americans, say the study authors.

These findings are similar to previous studies which have shown eating fruit in general contributes to nutrient intake, but other studies have lacked looking at watermelon specifically.

People from the data analysis who consumed watermelon also had lower intakes of added sugars and total saturated fatty acids.

Kristen Fulgoni, research analyst, and study author, is presenting the research findings at the American Society for Nutrition annual meeting, Nutrition 2023, held July 22-25 in Boston.

Watermelon is full of water, is nearly fat-free, and is a source of essential vitamins and minerals. Eating watermelon is associated with the following health benefits:

• Lower blood pressure
• Reduced insulin resistance
• Reduced muscle soreness (quicker rebound)

Watermelon benefits are also linked to better digestion, improved skin health, and lower levels of inflammation.

The nutrients in 2/3 cup (100 grams) of raw watermelon according to the USDATrusted Source are:

• Calories: 30
• Water: 91%
• Protein: 0.6 grams
• Carbs: 7.6 grams
• Sugar: 6.2 grams
• Fiber: 0.4 grams
• Fat: 0.2 grams