15 Benefits Of Eating Watermelon During Pregnancy

Eating a balanced and nutritious diet is crucial during pregnancy, and adding watermelon to your meal plan can provide a multitude of benefits. Known for its juicy sweetness and refreshing nature, watermelon offers a host of advantages for expectant mothers. Packed with essential vitamins, minerals, and high water content, this delicious fruit can support overall health, hydration, and provide important nutrients for both the mother and the developing baby.

In this article, we will explore 15 remarkable benefits of eating watermelon during pregnancy, highlighting its positive impact on various aspects of maternal well-being. From promoting hydration to aiding digestion, and from supporting fetal development to boosting immunity, discover how this delightful fruit can be a valuable addition to your pregnancy diet.

Learn more about the benefits this fruit offers during pregnancy. Continue reading.

Fun Fact

The world record for the heaviest watermelon ever grown weighed a whopping 350.5 pounds (159 kilograms), making it larger than an average panda bear!

Watermelon — A Brief Introduction

Scientific Name — Citrullus lanatus
Origin — Southern Africa
Other Names — Tarbooz (Hindi and Urdu), Kadu vrindavana (Marathi), puchakaya (Telugu), Kallangadi (Kannada), Tormuj (Bengali), and Indrak (Gujarati)

Watermelon, with its juicy and refreshing taste, is a popular fruit enjoyed by many. During pregnancy, it can be a delightful addition to your diet, offering various health benefits and essential nutrients. Rich in vitamins, minerals, and water content, watermelon can help support your overall well-being during this crucial time. In this article, we will explore the numerous health benefits of watermelon during pregnancy, ways to consume it, and address some common concerns.

Nutrition Value Of Watermelon

One cup (152 grams) of watermelon provides you (1)

Health Benefits Of Watermelon During Pregnancy

1. Prevents Dehydration

Staying hydrated is crucial during pregnancy, and watermelon can be an excellent ally. With its impressive water content of approximately 92%, indulging in watermelon ensures you stay adequately hydrated, promoting healthy bodily functions and supporting the optimal development of your baby.

2. Provide Nutrients

Watermelon is not just a refreshing treat; it is also a nutritional powerhouse. Bursting with essential vitamins and minerals like vitamin C, which aids in collagen synthesis and boosts your immune system, vitamin A for vision development, potassium for maintaining electrolyte balance, and magnesium for nerve function and bone health, watermelon provides a diverse array of nutrients that are vital for both you and your baby’s overall health and well-being.

3. Acts As Antioxidant Powerhouse

Watermelon boasts a remarkable combination of antioxidants, including lycopene, beta-carotene, and vitamin C. These powerful compounds play a crucial role in neutralizing harmful free radicals in your body, protecting your cells from damage, and bolstering your immune system. Consuming watermelon during pregnancy can thus help safeguard against oxidative stress and promote a healthy immune response.

Pro Tip

Lycopene is an antioxidant that gives watermelon its vibrant red color and may provide protective benefits, such as reducing the risk of certain pregnancy complications and promoting healthy fetal development.

4. Improves Heart Health

The presence of lycopene, a potent antioxidant, in watermelon has been linked to potential cardiovascular benefits. Studies suggest that lycopene may help lower the risk of heart-related issues, such as preeclampsia, a condition characterized by high blood pressure during pregnancy. By incorporating watermelon into your diet, you can support a healthy cardiovascular system, benefiting both you and your baby.

5. May Regulate Blood Pressure

Watermelon contains an amino acid called citrulline, which has been associated with blood pressure regulation. This beneficial compound helps relax blood vessels, promoting optimal circulation and potentially contributing to maintaining healthy blood pressure levels. Including watermelon in your pregnancy diet may thus aid in blood pressure management and overall cardiovascular well-being.

6. Helps In Digestion

Pregnancy hormones can sometimes lead to digestive issues, including constipation. Fortunately, watermelon can offer relief. With its high water content and fiber content, watermelon acts as a natural hydrator and aids in maintaining regular bowel movements. Adding watermelon to your diet can help prevent constipation and alleviate discomfort, promoting digestive health during pregnancy.

7. Alleviates Morning Sickness

Nausea and morning sickness are common pregnancy symptoms that can be quite challenging. Watermelon, with its refreshing and hydrating properties, may provide relief from these discomforts. Its cool and juicy nature can soothe the stomach and alleviate nausea, making it a delightful and calming option for expectant mothers.

8. Boosts Energy

Fatigue and low energy levels can be frequent companions during pregnancy. Watermelon comes to the rescue with its natural sugars, which provide a quick and healthy energy boost. Instead of relying on sugary snacks, reach for a slice of watermelon to replenish your energy levels and keep you feeling revitalized throughout the day.

9. May Help In Preventing Edema

Edema, characterized by swelling due to fluid retention, is a common condition experienced by many pregnant women. Watermelon’s natural diuretic properties can help alleviate this discomfort. By promoting urine production and reducing excess fluid retention, watermelon may aid in reducing swelling and preventing edema during pregnancy.

10. Helps In Weight Management

Maintaining a healthy weight during pregnancy is important for both the mother and the baby. Watermelon proves to be an ideal choice for weight management due to its low calorie and fat content, while being rich in water and fiber. It provides a satisfying and nutritious option that can help you feel full and maintain a healthy weight throughout your pregnancy journey.

11. Contributes In Fetal Development

The vitamins and minerals found in watermelon contribute significantly to healthy fetal development. Vitamin A, essential for vision development, and vitamin C, vital for collagen production, play crucial roles in supporting your baby’s growth and well-being. By consuming watermelon, you can provide these essential nutrients to support your baby’s development during pregnancy.

12. Boosts Immunity

A robust immune system is essential during pregnancy to protect both the mother and the developing baby. Watermelon comes to the rescue with its abundant vitamin C content. This powerful antioxidant strengthens your immune system, potentially reducing the risk of infections and supporting a healthy pregnancy. By enjoying watermelon, you can give your immune system a natural boost.

13. Keeps Skin Healthy

Pregnancy can bring about various skin issues, but watermelon can be a beneficial addition to your skincare routine. With its high water content, watermelon helps hydrate your skin, promoting its elasticity and preventing dryness. Additionally, the antioxidant properties of watermelon contribute to healthier skin by protecting it against oxidative damage, potentially preventing common pregnancy skin issues.

14. Works As Anti-Inflammatory Agent

Pregnancy can sometimes be accompanied by inflammation and discomfort. Watermelon contains natural anti-inflammatory compounds that can help reduce inflammation and alleviate these discomforts. By incorporating watermelon into your diet, you can potentially experience relief from pregnancy-related inflammation and promote overall well-being.

15. Helps In Mood Swings

Mood swings and fluctuating emotions are a common occurrence during pregnancy. Watermelon can help uplift your mood and promote a positive mental state. The natural sugars present in watermelon can boost serotonin levels, a neurotransmitter associated with feelings of happiness and well-being. So, when you’re feeling a bit down, reach for a slice of watermelon to naturally enhance your mood and enjoy the sweet moments of your pregnancy journey.

Ways To Consume Watermelon During Pregnancy

You can get creative and use this fruit in a number of ways. Some of the tried-and–tested watermelon recipes are given below. Have a look:

1. Spicy Watermelon

This recipe is perfect when you are craving something sweet yet tangy at the same time. It is also super-easy to make and satiates your pregnancy cravings at an instant.

You Will Need

• 2 cups of sliced watermelon
• Juice from half a lemon
• 1/4th teaspoon ground coriander, cumin, chili powder, and salt
• 1/8th teaspoon of cayenne pepper

Method

1. Mix the spices in a bowl.
2. Add the watermelon cubes in a separate serving bowl and sprinkle the spices over it.
3. Squeeze the lime juice and give all the ingredients a good mix.
4. You can chill the bowl before consuming or have it right away.

2. Three Melon Smoothie

This power-packed smoothie boasts detoxifying properties and helps stimulate your kidney function by flushing out the toxins from your body.

You Will Need

• 2 cups of sliced watermelon
• 1 cup of sliced honeydew and cantaloupe melon
• ½ cup of lemon juice
• ½ cup of ice cubes

Method

1. Place all the ingredients in a blender and mix until smooth.
2. Pour the smoothie mixture in a glass and enjoy the refreshing drink rightaway.

3. Watermelon Popsicle

Indulge in this cooling and nutritious recipe, perfect for satisfying pregnancy cravings while providing essential hydration and a boost of vitamins.

You Will Need

• 4 cups of watermelon chunks (seedless)
• 1 tablespoon of freshly squeezed lime juice
• 2 tablespoons of honey (optional, adjust to taste)
• Popsicle molds
• Popsicle sticks

Method

1. Start by cutting the watermelon into small chunks, removing any seeds. Place the watermelon chunks into a blender or food processor.
2. Add the freshly squeezed lime juice to the blender. Lime juice helps enhance the flavor of the watermelon and adds a nice tanginess to the popsicles.
3. If desired, add honey to sweeten the popsicles. The sweetness of the watermelon can vary, so adjust the amount of honey to your taste preferences. Blend the mixture until smooth and well combined.
4. Carefully pour the watermelon mixture into the popsicle molds, leaving a little bit of space at the top for expansion when freezing. Insert the popsicle sticks into the molds, ensuring they are centered.
5. Place the popsicle molds in the freezer and let them freeze for at least 4-6 hours, or until completely firm.
6. Once the watermelon popsicles are frozen, remove them from the molds by running warm water over the bottom of the molds or dipping them briefly into warm water. This will help loosen the popsicles and make them easier to remove.
7. Serve the watermelon popsicles immediately, or store them in a ziplock bag or airtight container in the freezer for later enjoyment.

4. Watermelon Salsa

Introducing a delightful and nutritious treat for expectant mothers! Bursting with hydrating watermelon, vibrant flavors, and essential vitamins, this salsa is a perfect choice to satisfy cravings and nourish both mom and baby.

You Will Need

• 2 cups diced watermelon
• 1/2 cup diced red onion
• 1 jalapeño pepper, seeded and finely chopped
• 1/4 cup chopped fresh cilantro
• 1 lime, juiced
• Salt and pepper to taste

Method

1. Start by preparing the watermelon. Cut the watermelon into small, bite-sized cubes and place them in a mixing bowl.
2. Add the diced red onion to the bowl. The red onion adds a nice crunch and flavor to the salsa.
3. Take a jalapeño pepper, remove the seeds and finely chop it. If you prefer a milder salsa, you can skip the seeds altogether. Add the chopped jalapeño to the bowl.
4. Chop fresh cilantro leaves and add them to the mixing bowl. Cilantro adds a refreshing taste to the salsa.
5. Squeeze the juice of one lime into the bowl. Lime juice adds a tangy flavor and helps bring all the ingredients together.
6. Season with salt and pepper according to your taste. Start with a pinch of salt and pepper and adjust as needed.
7. Gently toss all the ingredients together until well combined. Be careful not to smash the watermelon cubes.
8. Let the salsa sit for about 10-15 minutes to allow the flavors to meld together. This step is optional but recommended for a more flavorful salsa.
9. Once the salsa has marinated, give it a taste and adjust the seasoning if necessary.
10. Serve the watermelon salsa chilled. It pairs well with tortilla chips, grilled meats, or as a topping for tacos or salads.

5. Watermelon Salad with Feta and Mint

A pregnancy-friendly salad that combines the sweetness of watermelon, the creaminess of feta cheese, and the refreshing touch of mint leaves. This is not only a delightful treat but also a nourishing choice, providing essential nutrients for both mom and baby.

You Will Need

• 4 cups cubed watermelon
• 1 cup crumbled feta cheese
• 1/4 cup fresh mint leaves, chopped
• 2 tablespoons extra-virgin olive oil
• 1 tablespoon fresh lime juice
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper

Method

1. In a large bowl, combine the cubed watermelon, crumbled feta cheese, and chopped mint leaves.
2. In a separate small bowl, whisk together the extra-virgin olive oil, lime juice, salt, and black pepper.
3. Drizzle the dressing over the watermelon mixture and gently toss to coat all the ingredients evenly.
4. Allow the salad to chill in the refrigerator for about 15-20 minutes to let the flavors meld together.
5. Once chilled, give the salad a gentle toss again before serving.
6. Serve the Watermelon Salad with Feta and Mint as a refreshing side dish or a light snack during pregnancy.

Potential Risks

If consumed in excess quantities, watermelon may cause the following side effects.

• Gestational diabetes: Consuming watermelon in excess, especially in juice form, can increase you blodd glucose levels, further increasing the risk of developing gestational diabetes. However, moderate consumption of this fruit does not cause any major changes in your blood sugar levels.
• Gastric problems: Consuming watermelon slices that have been kept out in the open for a long time may cause nausea, vomiting, and even gastrointestinal issues. Hence, always consume this fruit fresh, immediately after cutting, or store them in an air-tight container and refrigerate to retain its freshness.

Always consult your doctor if you plan to include watermelon in your diet. Your doctor knows your situation best and can recommend the right portions for maximum benefits.

During pregnancy, incorporating fruits into your diet is crucial for promoting a healthy pregnancy and supporting fetal development. Among these fruits, watermelon stands out as a powerhouse of benefits. From relieving heartburn and preventing dehydration to soothing heat rashes and boosting immunity, watermelon offers a range of advantages. However, it’s important to consume it in moderation, as excessive intake may contribute to gestational diabetes. So, enjoy the goodness of watermelon in a balanced way by trying the recipes mentioned above and savoring its health benefits during this special time.