Watermelon isn’t just a refreshing summer fruit; it can be a powerhouse of hydration and nutrition during pregnancy. Packed with vitamins, antioxidants, and electrolytes, watermelon can help ease common pregnancy symptoms like morning sickness, constipation, and swelling.
Whether you are in your first trimester or nearing your due date, watermelon can be a delicious and healthful addition to your diet.
In this blog, we explore the science-backed benefits, nutritional profile, and safety tips for enjoying watermelon while pregnant.
Nutritional Value of Watermelon
Let’s look at the nutritional composition of watermelon.
| Nutrient | Amount (per 100g) |
| Energy | 30 Kcal |
| Carbohydrates | 7.6 g |
| Fibre | 0.4 g |
| Protein | 0.6 g |
| Fat | 0.2 g |
| Vitamin C | 8.1 mg |
| Vitamin A | 569 International Units (IU) |
| Potassium | 112 mg |
| Magnesium | 10 mg |
| Calcium | 7 mg |
The Benefits of Watermelon in Pregnancy Diet
During pregnancy, incorporating watermelon into your diet can offer various benefits to support your well-being and your baby’s development. Some of these benefits include:
1. Say goodbye to heartburn
Watermelon’s ample water content and natural alkaline qualities have the potential to mitigate heartburn and offer relief from gastrointestinal distress.
Also read: How to Pick the Best Acidity Medicine
2. Anti-swelling benefits for pregnancy
Its high water content and natural sweetness provide essential nutrients for the mother and baby. Watermelon’s anti-inflammatory properties can help reduce swelling and joint discomfort during pregnancy.
3. Morning sickness relief
The refreshing and hydrating properties of watermelon can relieve nausea and symptoms of morning sickness. Hence, including watermelon is good for pregnancy.
Also read: Severe Vomiting During Pregnancy
4. Preventing pregnancy dehydration
Did you know that watermelon has a water content of around 91%? Eating foods with a high water content keeps you hydrated and gives your body the water it needs to function.
5. Muscle cramp relief
Watermelon is abundant in electrolytes such as potassium, which play a vital role in preventing muscle cramps while supporting the optimal functioning of muscles for overall well-being.
6. A natural solution for pregnancy skin
Watermelon’s high levels of vitamins A and C work wonders for your skin, nourishing and fortifying its elasticity. The fruit is also rich in antioxidants like lutein and lycopene that protect the body from oxidative stress and disease.
By incorporating this juicy fruit into your diet, you can effectively shield yourself from the typical skin problems that often arise during pregnancy.
Also read: Home Remedies for Pregnancy Acne
7. Act as an immunity booster for expecting moms
Watermelon’s rich vitamin C boosts the immune system, helping protect you and your baby from infections and illnesses.
8. Natural cure for constipation
Watermelon’s water content is a natural remedy for constipation, a common issue among pregnant women
Also read: Exercises or Yoga for Constipation
9. Keeps blood pressure in check
The potassium content in watermelon may help manage hypertension in pregnant women and can be a valuable addition to the maternal diet during pregnancy.
10. Preventing urinary tract infections
Watermelon’s significant water content makes it a natural diuretic, helping eliminate bacteria from the urinary tract and reducing the risk of UTIs.
11. Healthy vision during pregnancy
Watermelon is a natural and good source of vitamin A, which is crucial in promoting optimal vision for you and your baby.
12. Foetal bone formation
Watermelon has a rich collection of minerals, such as calcium and magnesium, crucial for fortifying the skeletal structure of your blossoming little one.
Innovative Ways to Include Watermelon in Your Pregnancy Meal Plan
Here are some innovative ways to incorporate watermelon into your meals:
- Watermelon salad: Create a refreshing salad by combining diced watermelon with cucumber, mint leaves, and a sprinkle of lime juice. This salad is a perfect side dish or a light meal option.
- Watermelon smoothie: Blend chunks of watermelon with Greek yoghurt, a splash of coconut water, and a handful of spinach for a nutritious and hydrating smoothie. You can add other fruits, like berries or a squeeze of lemon, for extra flavour.
- Watermelon salsa/chat: Dice watermelon, tomatoes, red onions, jalapeños, and cilantro to create a delicious and vibrant salsa. Enjoy it with whole-grain chips or a topping for grilled fish or chicken.
- Watermelon popsicles: Blend the watermelon pieces until they become smooth, then carefully transfer the delightful juice into popsicle moulds. Proceed to freeze this delicious juice, resulting in a nourishing and refreshing delicacy for your enjoyment.
- Watermelon and quinoa salad: Mix cooked quinoa with diced watermelon, cheese, fresh herbs, and a light dressing for a satisfying and protein-rich salad.
Stay Healthy and Hydrated: 6 Reasons Why Watermelon Should Be on Your Pregnancy Menu
Here are six reasons why you should consider including watermelon in pregnancy:
1. Hydration: Staying hydrated is crucial during pregnancy, and watermelon can help you achieve that. Incorporating watermelon in the first trimester can provide hydration for you and your baby’s development.
2. Nutrient-rich: Watermelon is packed with essential vitamins and minerals like vitamin C, vitamin A, potassium, and magnesium. These nutrients support you and your baby’s overall health and development.
3. Fibre source: Pregnancy can sometimes lead to constipation, but watermelon’s fibre content can aid in maintaining regular and good bowel movements and preventing digestive issues.
4. Natural source of antioxidants: Watermelon is rich in antioxidants like lycopene, which protect your body’s cells from damage and boost a healthy immune system.
5. Heart health: Watermelon contains citrulline, an amino acid that relaxes and dilates blood vessels, promoting good blood flow and maintaining a healthy heart.
6. Gestational oedema prevention: Swelling in the hands, feet, and ankles is common during pregnancy. Watermelon’s diuretic properties can help reduce fluid retention and alleviate gestational oedema.
Also read: Diet for Gestational Diabetes
Is Watermelon Safe During Pregnancy? What You Should Know
Watermelon is generally safe to consume during pregnancy. Still, there are a few safety concerns to remember:
- Allergies: Some individuals may have allergies to watermelon. If you experience any adverse reactions after consuming watermelons, such as itching, swelling, or difficulty breathing, discontinue it and seek medical attention.
- Pesticide residue: Watermelon, like other fruits and vegetables, can contain pesticide residue if not organically grown. Opt for organic watermelon or thoroughly wash and peel the fruit before consumption to minimise pesticide exposure.
- Gestational diabetes: If you have gestational diabetes, you must monitor your carbohydrate intake, including the natural sugars in watermelon. Work with a doctor or a registered dietitian to determine the appropriate portion size and incorporate watermelon into your meal plan without causing blood sugar spikes.
- Foodborne illnesses: As with any fresh produce, there is a risk of contamination with bacteria like Salmonella or E. coli. To reduce this risk, choose ripe, undamaged watermelon, wash it thoroughly before cutting, and store it properly in the refrigerator.
Conclusion
Including watermelon in your pregnancy diet is a simple yet effective way to stay hydrated and support your body’s changing needs. From easing morning sickness and constipation to promoting skin health and fetal bone development, this fruit offers more than just great taste.
Remember to consume it in moderation, choose fresh or organic options when possible, and consult your healthcare provider if you have gestational diabetes or food allergies. When enjoyed safely, watermelon can add a juicy burst of nutrition to your journey through motherhood.
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Expert Quote
“Watermelon is a rich source of water, antioxidants, and essential vitamins that can support maternal health and foetal development. It can be a nutritious and refreshing addition your pregnancy diet plan.”
-Meenakshi/Lakshmi
Frequently Asked Questions
Watermelon can be consumed at any time during pregnancy. It makes a refreshing snack and can be included in meals or smoothies. Enjoy it as part of a balanced diet to benefit from its nutrients and hydration properties.
In traditional medicine, watermelon is associated with cooling properties due to its high water content and hydrating nature. It can be refreshing during hot weather or to alleviate thirst. However, its effect on body temperature may vary among individuals.
Various fruits rich in folates and omega-3 fatty acids are said to support baby brain development during pregnancy. Some examples include berries, avocados, oranges, and bananas. These fruits also provide vitamins, minerals, and antioxidants for overall body development.
Eating watermelon daily during pregnancy is generally safe if you consume it in moderation and as part of a varied diet. Maintaining a balanced intake of nutrients from different food sources is essential for overall health.
The number of watermelons a pregnant woman should consume varies based on individual factors and dietary needs. It is recommended to incorporate a variety of fruits into the diet, including watermelon, and consult with a doctor for personalised advice.
Fruits rich in folic acid include oranges, strawberries, papaya, and bananas. These fruits contribute to the daily intake of this essential nutrient, which is vital for foetal development.
Most fruits, including watermelon, apples, grapes, pears, and citrus, are safe to eat during pregnancy. However, washing them thoroughly and choosing ripe, fresh fruits is crucial to minimise the risk of foodborne illnesses.
Some pregnancy superfoods include leafy greens (spinach, kale), avocados, berries, nuts and seeds, legumes, whole grains, yoghurt, and lean protein. Also, including watermelon seeds during pregnancy can provide a source of essential nutrients and fibre that contribute to a well-rounded diet. These foods are packed with beneficial nutrients for the mother and the growing baby.
Foods naturally packed with folic acid include leafy green vegetables, citrus fruits, beans, peas, lentils, fortified cereals, and whole grains. These foods are excellent sources of this vital nutrient for pregnancy.
Dairy products like milk, cheese, and yoghurt are commonly known for their high calcium content. Other sources of calcium include tofu, fortified plant-based milk, sardines, salmon, almonds, and leafy green vegetables like broccoli and kale.
The best multivitamin for pregnancy in India can vary depending on individual needs. It is advisable to consult with a doctor or a prenatal specialist who can recommend a suitable prenatal multivitamin based on your specific requirements.
Oranges are known for their relatively high folic acid content among fruits. Consuming oranges or drinking squeezed orange juice can contribute to meeting the recommended intake of folic acid during pregnancy.
Disclaimer
The content provided within this article has been thoroughly verified for accuracy. However, we advise consulting a doctor before utilising any medication or dietary supplements mentioned herein.
References
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- Timms K, Holder B, Day A, Mclaughlin J, Forbes KA, Westwood M. Watermelon‐Derived Extracellular Vesicles Influence Human Ex Vivo Placental Cell Behavior by Altering Intestinal Secretions. Molecular Nutrition & Food Research. 2022 Oct;66(19):2200013. [Cited on 2023 June 28]. Available from: https://pubmed.ncbi.nlm.nih.gov/35938208/
- Tan PC, Ramasandran G, Sethi N, Razali N, Hamdan M, Kamarudin M. Watermelon and dietary advice compared to dietary advice alone following hospitalisation for hyperemesis gravidarum: a randomised controlled trial. BMC pregnancy and childbirth. 2023 Dec;23(1):1-9. [Cited on 2023 June 28]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10276427/
- Manivannan A, Lee ES, Han K, Lee HE, Kim DS. Versatile nutraceutical potentials of watermelon—A modest fruit loaded with pharmaceutically valuable phytochemicals. Molecules. 2020 Nov 11;25(22):5258. [Cited on 2023 June 28]. Available from: https://www.mdpi.com/886960
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