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What are the health benefits of watermelon and watermelon recipe idea.

Updated on March 7, 2013

The great refresher.

The watermelon is so called because it holds about 92% water, which means that it is low in calories and virtually fat free. But don't be fooled into thinking that is all it is good for.

It also boasts a high GI of 72 and a low GL of 10. It is low in sodium and is great for re-hydration after exercise, because it helps the body to recover.

When eating a watermelon the seeds have just as much nutritional value as the flesh, containing protein and natural fatty acids. Although I would avoid eating the green skin on the outside, that part is not good for you to eat at all and it doesn't taste very nice.

Because the watermelon contains beta-carotene which the body turns into vitamin A and it contains vitamin C, which is a water-soluble antioxidant that boosts immunity and neutralizes those naughty free radicals, it does amazing things for your skin.


What are GI and GL?

GI stands for Glyceamic Index. It is an indication on the affects it has on the bodies blood sugar levels. The higher the GI, the quicker the blood sugar rises.

GL stands for Glyceamic Load. This ranks foods by there quantity, quality and effect on the body according to it's blood sugars and carbohydrates.

Watermelon nutrients.

  • Vitamin B1 (thiamine)

Good for the nerves and for aiding a well functioning metabolism.

  • Vitamin B6 (pyridoxine)

Contributes to white blood cells that help fight infection and is required for the production of antibodies.

  • Vitamin C

Fights free radicals, that can cause diseases because they are unstable molecules that can damage cells.

  • Beta-carotene (vitamin A)

Is good for skin and eyes and is fat-soluble.

  • Potassium

Maintains water balance in the bodies cells and is the enzyme activator that controls the production of energy.

  • Magnesium

Helps the production of energy, balances hormones and is vital for cell replication.

  • Lycopene

Red pigmentation that antioxidant carotenoid are found in.

And thats not all folks....

they are also;

  • Anti-inflammatory.
  • Have heart protecting properties.
  • Anti-ageing
  • Have cancer fighting properties
  • Low kilojoule
  • Detoxifying and
  • Are wheat, gluten and of course dairy free.

Watermelon wham.

This has got a bit of a kick to it, if you like sour and citrus then this is for you. It's a refreshing fruit salad and smoothie in one.


  • Watermelon 200g/7oz
  • Pineapple 200g/7oz
  • Grapefruit 75g/2oz
  • Kiwi 100g/3.5oz
  • Lemon 2 tbl spoons


  1. Remove all the skin from the fruit, except the lemon.
  2. Chop them into small chunks, juice half of them but keep the rest whole.
  3. Add the lemon juice to the rest of the juice and mix with the chunks of fruit.
  4. Eat sraight away or leave covered in the fridge for later in the day.
Cast your vote for watermelon wham.


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    • wrenfrost56 profile image

      wrenfrost56 5 years ago from U.K.

      It really is, plus it helps that I actually enjoy them. :)

    • rex michaels profile image

      rex michaels 5 years ago

      Outstanding, a wonder fruit for sure!

    • wrenfrost56 profile image

      wrenfrost56 5 years ago from U.K.

      Thank-you the girls, your right it is great value at the moment too. :)

    • wrenfrost56 profile image

      wrenfrost56 5 years ago from U.K.

      Thank-you for your comment oliversmum, do let me know how you find your wham! :)

    • the girls profile image

      Theresa Ventu 5 years ago from Los Angeles, California

      Good facts on watermelon. It's also in season now and costs only between 15cents to 20cents per pound. Voted up!

    • oliversmum profile image

      oliversmum 5 years ago from australia

      wrenfrost56 Hi.I am not a great individual fruit person,but love fresh fruit salad,never thought of putting watermelon in it. After reading your hub and seeing all the vitamins and benefits in this fruit (that I did not know about) will add it next time.

      Will also try your Watermelon Wham recipe it does sound very tasty and refreshing

      Thank you for sharing all this great information with us. Voted very useful and liked it.:):)