Sweet and juicy watermelon evokes images of summertime for many. A delicious and versatile food, watermelon's appealing flavor makes it a favorite among adults and children alike. Furthermore, the vitamins, minerals and other nutrients inherent in watermelon make it a nutritious and healthy food choice.
Vitamins and Minerals
Vitamin A promotes vision health, aids in immunity, and is involved in cell growth and development. Two cups of watermelon provide 86 mcg of vitamin A, 30 percent of the recommended daily value based on a 2,000-calorie diet. An antioxidant also abundant in watermelon, vitamin C is involved in connective tissue health throughout the body and proper immune function. Two cups of watermelon give you 25 percent of the recommended daily value, about 24.6 mg of vitamin C. Potassium is a mineral crucial to water balance and maintaining normal blood pressure, and it's found in watermelon in healthy amounts -- about 340 mg in 2 cups of watermelon.
Lycopene
Lycopene is found in pink- and red-colored produce such as tomatoes, pink grapefruit and watermelon. It likely plays a role as an antioxidant and antiproliferative agent. High levels of lycopene have been linked to reduced cardiovascular disease and cancer risk, notes MayoClinic.com. Although tomatoes have been the subject of most studies of lycopene, watermelon contains significant amount of lycopene, too -- about 15 to 20 mg in a two-cup serving.
Hydration
As heavy as a watermelon is, it's weight is mostly water -- 92 percent. With all this water content, watermelon is an excellent choice to stay hydrated throughout the day. Most people should drink six to eight glasses of water every day, and hydration is especially important in the summer, when sweating occurs frequently, causing an increased need for water. Watermelon can help add to your fluid intake in a tasty package.
Other Nutrition Benefits
Watermelon contains no fat, no cholesterol and no sodium. Two cups of watermelon are low-calorie, too -- only 80 calories in the serving. Along with its vitamin and mineral profile, watermelon is also a convenient and portable food. Slicing watermelon into cubes or slices and bagging it for work makes for an easy snack. You can also add watermelon to salads or smoothies or blend it into desserts for a dose of extra sweetness. Watermelon cubes can be added to a beverage for extra zip and flavor, too.
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