I love having a glass of chilled watermelon smoothie on a hot summer day. Not only is it refreshing, but it’s also a superfood, yay! Here are 7 watermelon smoothie benefits that will make you want to make a cup ASAP!
Watermelon is such a delightful summer fruit that is super hydrating and low in calories. It’s also great for weight loss and protects your skin during summer. Go grab yourself a slice, and let’s get this show started.
Watermelon Nutrition Facts
1 cup of diced watermelon (152g) contains:
46 calories | 0.2g fat | 0g saturated fat | 0g cholesterol | 1.5mg sodium | 170.2mg potassium | 11g total carbs | 0.6g dietary fiber | 9g sugar | 0.9g protein | 20% vitamin C | 2% iron | 5% B6 | 3% magnesium | 1% calcium | vitamin A 25% (864.9 IU) |
These facts are based on a 2000-calorie diet | Nutrition Disclaimer |
Watermelon Smoothie Benefits
Getting the full benefits of watermelon smoothies will ultimately depend on your ingredients. Usually, a basic watermelon smoothie consists of watermelon, another fruit, Greek yogurt, and or almond milk.
Some of the most common fruits mixed with watermelon in smoothies include bananas, strawberries, berries, pineapples, mango, peach, cherries, and grapes.
Keep in mind that mixing other fruits with watermelon in smoothies will increase your sugar intake along with vitamins and minerals.
Greek yogurt is added to thicken watermelon smoothies and also provides protein along with calcium. Finally, almond milk adds flavor, calcium, vitamin E, and some fiber.
1. Keeps You Hydrated
Watermelon contains 92% water so drinking watermelon smoothies can help keep you hydrated during the summer.
Also, this refreshing fruit helps increase electrolyte levels because it contains both magnesium and potassium. Electrolytes help balance water, and pH levels in the body, plus, move vitamins and minerals through your cells.
2. Rich In Antioxidants
Watermelon is a powerhouse of antioxidants such as beta-carotene, lycopene, and vitamin C. Apart from other amazing health benefits, lycopene helps prevent cell damage and protects the skin.
Beta carotene is another antioxidant that is converted into vitamin A when consumed, both are great for skin and eye health and strengthen the immune system.
Vitamin C is a powerful antioxidant that protects the skin from harmful UV rays, eliminates free radicals and toxins, plus reduces oxidative stress and inflammation.
3. Great For Weight Loss
Watermelon smoothies are extremely low in calories and packed with nutrients. A simple 3-ingredient watermelon smoothie can contain anywhere between 100-150 calories but can be high in vitamins and minerals.
For example, 1 serving of watermelon smoothie that contains 1 cup of watermelon, 1 cup of strawberries, and 1/2 cup of Greek yogurt has over 100% vitamin C, 100 calories, 2.4g dietary fiber, 6.3g protein, 73mg calcium, and 335mg potassium.
Drinking low-calorie, high-nutrient smoothies that are also rich in antioxidants can prevent overeating, and hunger pangs, plus reduce oxidative stress. These are all key factors of weight gain. Try this watermelon banana smoothie recipe.
4. Reduces Sore Muscles
Research shows that drinking a glass of watermelon juice or a smoothie before or after a workout can improve performance and reduce muscle soreness. That is because watermelon contains an amino acid called citrulline which also relaxes blood vessels and increases blood flow.
5. It’s Anti-Inflammatory
According to Northwestern Health Science University, drinking watermelon smoothies or simply adding this superfruit to your diet can help reduce inflammation due to vitamin C and lycopene.
So the next time you’re feeling pain or swelling in your joints, make yourself a cup of watermelon smoothie and you’ll be happy you did!
6. Great For Digestion
Watermelon contains a lot of water and some dietary fiber. When mixed with other high-fiber fruits like strawberries or mangoes in smoothies, it ups your fiber intake.
Drinking high-fiber smoothies helps your food digest easily and adds bulk to your stool which helps with regular bowel movements.
The high water content and antioxidants in watermelon also keep your digestive system hydrated which is essential for digestion and reduces gut inflammation.
7. Reduces Sugar Cravings
Since watermelon contains natural sugars, adding it to your smoothies can help reduce sugar cravings. High-sugar fruits also help increase energy levels so definitely make yourself a glass of watermelon smoothie before hitting the gym!
Side Effects OF Watermelon Smoothies
Watermelon smoothies are usually safe for most people when consumed in moderation. However, keep in mind that fruit smoothies contain high amounts of natural sugars so it’s important to balance your smoothie with other low-sugar ingredients as well.
Also, diabetics should consume around 150g of watermelon per day while non-diabetics can eat up to 500 grams. Eating more than 2-servings of watermelon per day may cause the following side effects:
- Bloating
- Gas
- Stomach pain
- Spike in sugar levels
Watermelon Smoothies
Conclusion
I hope you enjoyed reading this post or learning something new about the benefits of watermelon smoothies. I would love to hear your thoughts in the comments below and also follow me for more smoothie recipes on Pinterest, Instagram, & Flipboard.
