Happy National Watermelon Day!
Today, August 3rd is National Watermelon Day! People have been enjoying the delicious, tasty, and refreshing fruit for millennia that started in Ancient Egypt. It’s said that watermelon cultivation began in the Nile Valley as early as the second millennium B.C. Watermelon seeds were even found in King Tut’s tomb! How cool right?
But wait there’s more to the story. Let’s talk about the health and performance benefits of my favorite fruit which is also the basis of my logo!
Packed full of disease-fighting antioxidants and vitamins
Watermelon has more lycopene than any other fruit or veggie. Lycopene is a carotenoid that offers anti-cancer benefits along with supporting immune health, reducing inflammation, and has been linked to reducing prostate cancer. Lycopene has also been shown to lower cholesterol levels which support heart health. Rich source of vitamins A and vitamin C helps prevent cell damage from free radicals and supports a healthy immune system.
Watermelon is good for both muscle and heart
Watermelon contains L-citrulline, which may increase nitric oxide levels in the body that positively affect blood pressure by lowering it (2). Citrulline is a non-essential amino acid. A study published in the Journal of Agricultural and Food Chemistry results found consuming watermelon pre-intense cycling led to reduced muscle soreness within 24 hours. Watermelon can help facilitate recovery following training because of the positive effects on both blood pressure and also muscle soreness (1).
Let’s also note that a serving, (1 cup) of watermelon contains roughly 21 g of carbohydrates per serving which can help restore glycogen reserves that have been depleted following exercise.
Improved digestion
Watermelon contains water to help with digestion, but the fiber also can aid in providing bulk to your stool to keep your digestive tract moving efficiently and on time. If you’re struggling to have a normal and regular bowel movement, daily check your fiber intake. The national fiber recommendations are 30 to 38 grams a day for men and 25 grams a day for women between 18 and 50 years old, and 21 grams a day if a woman is 51 and older. Most Americans fall short of recommended fiber amounts. See ways to increase fiber intake here.
Watermelon hydrates
Watermelon is 92% water and contains 170 mg of potassium per 1 cup serving. Potassium is critical for lowering blood pressure, supporting healthy nerve function, and also muscle contraction for athletes as a critical mineral. Potassium is lost through sweat and must be replenished as low levels will negatively affect energy and endurance. See one of my posts on & hydration tips here. Watermelon is a great choice to refuel your training due to water content and also carbohydrates. See article on refueling post-workout here.
In summary, watermelon reduces muscle soreness, increases muscle recovery, reduces the risk of disease, optimizes immunity, supports healthy digestion, while also hydrating you! Watermelon is a low-calorie fruit that fits any healthy lifestyle! Enjoy some slices today!
- Best enjoyed diced, sliced, or put in a smoothie!
- Grill it, put on a salad, or pair it as a refreshing side dish.
- Serve it with prosciutto, add fetta, or add it to ceviche.
- Turn into freezer pops or infuse in your water for natural flavoring!
For nutrition facts click here.
Resources used:
1.Tarazona-DĂaz, M. P., Alacid, F., Carrasco, M., MartĂnez, I., & Aguayo, E. (2013). Watermelon juice: potential functional drink for sore muscle relief in athletes. Journal of agricultural and food chemistry, 61(31), 7522–7528. https://doi.org/10.1021/jf400964r
2. Collins, J. K., Wu, G., Perkins-Veazie, P., Spears, K., Claypool, P. L., Baker, R. A., & Clevidence, B. A. (2007). Watermelon consumption increases plasma arginine concentrations in adults. Nutrition (Burbank, Los Angeles County, Calif.), 23(3), 261–266. https://doi.org/10.1016/j.nut.2007.01.005
Wishing you blessings of good health, wellness, and performance!
Wendi Irlbeck, MS, RDN, is a registered dietitian nutritionist, and performance coach. Wendi utilizes evidence-based science to tailor nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention. She partners with parents, sports performance staff, and special needs and recreational athletes to offer nutritional guidance and optimal athletic performance and lifestyle plans. Wendi provides virtual services including telehealth but is based in Grand Rapids, Michigan. Wendi works with clients of all levels and ages across the US as well as Canada and the UK. You can find more about Wendi and scheduling an appointment with her on her website.
What can hiring a sports nutritionist offer your program? Learn more here. Testimonials of Wendi’s expertise from colleges, coaches, parents, young athletes, and high school administrators can be found at the testimonial link on her website. You can also follow Wendi on Twitter, Facebook, and Instagram for more nutrition information