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Health Benefits of Watermelon + a Bonus Recipe!

Are you in the mood for a refreshing, temptingly-sweet, yet still amazingly-nutritious treat? In case you don’t know, August 3rd is National Watermelon Day – celebrating all of the delicious things you can do with this totally-yummy, hydrating summer fruit.

Craving sugar?! You can fulfill your nagging urge for the sweet stuff by indulging in a few slices of this fruit delicacy. And if you’re watching your carb intake, that’s completely okay. Even those on a low-carb or strict keto diet can enjoy a small amount of this juicy summer fruit… as it contains about 11g of carbohydrates per 1 cup serving. And, if you want to eat a little more than usual, feel free to take this ketone supplement to help keep your body in power ketosis-mode!

The best part about watermelon is that it’s incredibly versatile. In this article, we’ll reveal some of our favorite things about it, and why it’s considered one of the best summer fruitsespecially for your skin and a strong immune system! We’ll highlight some important health benefits, great ways to enjoy it, and even give you a scrumptious watermelon fruit salad recipe… so stay tuned until the end!

5 Refreshing Benefits of Juicy Watermelon

1) It's Ultra-Hydrating

Watermelon is 92% water content… 92%! That means that when you’re slurping up those juicy, refreshing watermelon slices, you’re also providing your body with amazing hydration. In fact, it’s also superior hydration, because watermelon contains key electrolyte minerals, like potassium.

When you sweat, like in the hot summer months, your body loses electrolytes, but eating foods or drinking beverages, (like these tasty lemonades!), that contain them, can help you replenish. In addition, electrolytes can also help you make the most of your water, by keeping the fluid balanced inside and outside of your cells so your body continues to function properly.

2) Nutrient-Rich 

Watermelon is also a nutrient powerhouse, in particular being higher in vitamins A & C – which are phenomenal antioxidants. While a one cup serving of watermelon offers additional important vitamins and minerals, it’s particularly rich in A and C – with about 18% of the daily recommended intake for vitamin A, and 21% for vitamin C.

Both vitamins C and A help protect your cells from potential damage from free radicals – which in excess may cause imbalance in the body and lead to sickness and low immunity. Therefore these particular vitamins are super-beneficial in helping to keep you well and building up your body’s defenses.

3) Contains Antioxidants

Along with vitamins A and C, watermelon is also rich in other important antioxidants, namely lycopene and beta-carotene.

Lycopene is what gives watermelon its bright ruby red color – as it’s a plant pigment that gives the hue to fruits and veggies, also including tomatoes and pink grapefruit. In addition, it’s another powerful antioxidant that can support total body health including heart, brain, and eye health.

Beta carotene, which is also found in a high amount in watermelon, is an antioxidant that’s great for your eyes, since it’s converted to vitamin A in your body – just another reason why watermelon is an excellent source of vitamin A! The nutrient can help protect your healthy vision, and may even help prevent vision loss as you age.

4) Beneficial for Skin Health

Watermelon is also especially beneficial for skin health, especially now that it’s summer and the sun may cause skin drying, potential sunburn, and other skin damage. All of the nutrient antioxidants we mentioned above can help protect your skin and allow it to keep it’s radiant glow, all year round. Plus, the water content helps restore moisture and hydration!

When it comes to vitamins A and C – since both of these super-nutrients help protect the cells in the body and therefore help reduce inflammation – they are also great for your skin, and keeping up with a healthy appearance throughout the summer. Vitamin C is also needed to make collagen, the most essential protein in your skin, to maintain its smoothness and firmness, and help fight the signs of aging.

Lycopene is also great for skin health, potentially offering some protection against the damaging effects of the sun. Studies show that lycopene may potentially help increase your skin’s defense against sunburns and damaged caused by UV rays – especially when combined with other carotenoids like beta carotene, also found in watermelon!

5) Supports Healthy Digestion

Another amazing reason to savor some watermelon?! It’s great for healthy digestion! The fruit is a good source of fiber, and the high water content makes it ideal for a healthy gut and keeping things moving smoothly in your digestive tract.

This can also help to potentially reduce bloating, since it promotes good waste removal in the body. And, getting enough fiber in your diet also supports satiety! So, the next time you enjoy some watermelon, remember that it may actually be supporting your weight loss goals.

How To Enjoy Watermelon

watermelon popsicle yummy fresh summer fruit sweet dessert on vintage old wood teak blue

Looking for some totally-delicious, creative ways to enjoy watermelon?! We have a few for you, and then stay tuned for a scrumptious watermelon fruit salad recipe, below!

Try this juicy, bright summer fruit…

  • In this naturally-sweet and hydrating watermelon berry smoothie
  • Cut up and added to a salad with feta, olives, and your favorite leafy greens
  • Added to water or another healthy beverage like 310 Lemonade for extra nutrients, electrolytes, and flavor
  • Sliced into triangles and then frozen for a popsicle-like treat!
  • In a juicy fruit salad (recipe below)!
  • Tossed on the grill to satisfy your sweet tooth after dinner
  • Blended with ice and then frozen to make a watermelon slushie treat
  • Cut into stars or other shapes and added to the top of salads or healthy desserts!

Ready to start making a watermelon recipe right now?! Check out the one we have for you, below, and enjoy this naturally-sweet treat!

Watermelon Fruit Salad Recipe

Prep time: 10 minutes

Total time: 10 minutes

Serves 8-12


  • 1/4 watermelon, chopped into small pieces
  • 1 cup strawberries, sliced
  • 1 cup blueberries
  • 1 apple, chopped
  • 2 limes, juiced
  • Optional: raw honey for drizzling 


  1. Combine the fruit in a large bowl. 
  2. Top with lime juice and a drizzle of honey, if desired.
  3. Serve on its own or over plain yogurt. Enjoy!


Want more healthy recipes and guidance in maintaining a clean and healthy diet this summer? Check out more nutritionist-approved articles and recipes on the 310 Nutrition Blog!



Written by:

Dana Gates

310 Nutrition Senior Writer

Dana Gates is a seasoned writer and researcher with over a decade of experience writing about all things health and wellness. Through her articles, she aims to inspire others to live their best, healthiest, and most active lives–by making wise lifestyle and dietary choices daily. Her ultimate goal at 310 [...]

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