Watermelon (Fresh) Overview
Watermelon is exceptionally high in lycopene - providing more than tomatoes - along with citrulline, an amino acid that may improve blood flow and exercise performance. This hydrating fruit is 92% water while providing vitamin C and antioxidants. Despite being sweet, watermelon is low in calories and may support heart health and recovery.
Why Watermelon (Fresh) Helps With Heart Health
Your heart health is directly influenced by what you eat. A heart-healthy diet focuses on foods that reduce inflammation, lower LDL cholesterol, and support healthy blood pressure—all while providing essential nutrients for cardiovascular function.
Watermelon (Fresh) Nutrition Facts
Per 152g (1 cup diced)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 46 | — |
| Protein | g | 0% |
| Total Carbohydrates | 11.5g | 4% |
| Dietary Fiber | 0.6g | 2% |
| Sugar | g | — |
| Total Fat | g | 0% |
| potassium | 170mg | % |
| vitaminC | 12.3mg | % |
| vitaminA | 43mcg | % |
GI: 72 ()
Key Nutrients in Watermelon (Fresh) for Heart Health
Fiber
0.6gSupports heart health by providing essential fiber
Potassium
170mgSupports heart health by providing essential potassium
Best Ways to Eat Watermelon (Fresh) for Heart Health
- Eat fresh, cold watermelon on hot days
- Blend into refreshing smoothies
- Grill for caramelized flavor
- Add to fruit salads with mint
- Make watermelon juice or agua fresca
- Freeze into healthy popsicles
Pro Tip:
Focus on the overall dietary pattern rather than single 'superfoods.' Consistent consumption of a variety of heart-healthy foods provides the greatest cardiovascular protection.
Watermelon (Fresh) Health Benefits
- Exceptionally high in lycopene - more than tomatoes
- Contains citrulline improving blood flow and performance
- 92% water - excellent for hydration
- Good vitamin C source (21% DV)
- Very low calorie (46 per cup) despite sweetness
- May reduce muscle soreness after exercise
- Supports heart health and blood pressure
- May improve erectile function via citrulline
Important Considerations
- High glycemic index but low glycemic load due to water content
- May cause bloating in those sensitive to FODMAPs
- Seeds edible but may be choking hazard
- Allergies rare but possible
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