The Health Benefits of Watermelon + 5 Refreshing Recipes
Is there anything more refreshing than biting into a juicy slice of watermelon on a hot summer day? Full of hydration, nutrients, and natural sweetness, watermelon is more than just a seasonal favorite—it’s a powerful fruit with a long list of health benefits. In this post, we’ll share the top benefits of watermelon and our 5 favorite healthy and delicious ways to enjoy it. Whether you're serving it at a summer BBQ, blending it into a smoothie, or tossing it into a salad, watermelon is a versatile superfruit you’ll want to keep stocked all season long.
Top Health Benefits of Watermelon:
Watermelon is packed with powerful nutrients that support your body from the inside out. From keeping you hydrated to aiding in muscle recovery and heart health, here are the top health benefits of watermelon:
Hydration Hero
Watermelon is made up of over 90% water, making it one of the most hydrating foods you can eat. It’s a perfect choice for hot days, workouts, or whenever you need a refreshing boost.
2. Rich in Antioxidants
Packed with lycopene, vitamin C, and beta-carotene, watermelon helps fight inflammation and may reduce the risk of chronic diseases like heart disease and certain cancers.
3. Heart-Health Support
The lycopene in watermelon is not only anti-inflammatory—it’s also known to support cardiovascular health by lowering blood pressure and improving circulation.
4. Muscle Recovery
Watermelon contains citrulline, an amino acid that can reduce muscle soreness and improve recovery after intense exercise—making it a post-workout win.
5.Supports Healthy Skin and Hair
Thanks to its vitamin A and vitamin C content, watermelon can promote collagen production, protect skin from sun damage, and keep your complexion glowing and hydrated.
6. Naturally Low in Calories
Sweet but low in sugar and calories, watermelon is a guilt-free treat that satisfies your sweet tooth while supporting your health goals.
5 Favorite Watermelon Recipes
Now that you know the amazing benefits of watermelon, it’s time to put this hydrating, nutrient-packed fruit to delicious use! From salads to smoothies and frozen treats, these five favorite recipes are simple, refreshing, and perfect for summer. Each one highlights the natural sweetness and health benefits of watermelon, so you can enjoy its flavor while fueling your body with everything it has to offer.
Spicy Watermelon Salad
Ingredients
1 cup diced watermelon
1 medium cucumber
1/2 jalapeno pepper
Instructions
Chop watermelon, cucumbers, and jalapenos and mix together. For added flavor, add sweet basil.
*Get this recipe and more from our Meal Plans
Sweet Watermelon Pizza
Ingredients
1 Watermelon
Varied amount of vanilla Greek yogurt
Juice of 1 lime
Mint leaves
Blueberries, raspberries, strawberries
Mint
Instructions
Cut watermelon into triangles slices
Spread yogurt on watermelon
Sprinkle with mint leaves
Thank you watermelon.org for your watermelon pizza inspiration!
Watermelon Sorbet
Ingredients
5 C frozen watermelon
1 Can Coconut Milk
Lime zest + juice of lime
Instructions
Blend frozen watermelon, coconut milk and lime zest and juice until slushy.
Immediately scoop, place in a bowl and add your favorite toppings or enjoy without toppings for sorbet.
Place extra in covered bowl and freeze
Thank you watermelon.org for your watermelon inspiration!
Watermelon Green Tea
Ingredients
1 Pitcher of green tea (we used matcha)
1 cup watermelon cubed, frozen
Juice of 1 lime
Mint leaves
1 cup of ice
*Optional: Stevia or honey
Instructions
Add all ingredients into a pitcher and stir.
Thank you watermelon.org for your watermelon green tea inspiration!
Watermelon Smoothie
Ingredients
2 ups seedless watermelon chunks (fresh or frozen)
2 kiwi peeled and chopped
1 cups vanilla greek yogurt
1 cup ice
2 mint leaves
1 scoop unflavored collagen
Instructions
Place all ingredients in a blender and Ahhhhhhhh...enjoy!
Thank you watermelon.org for your watermelon smoothie inspiration!
