When you’re trying to conceive or pregnant, navigating what’s safe and beneficial to eat during pregnancy can feel like a total guessing game. If you’ve been given a long list of foods to avoid and feel like your diet is pretty limited, you’ve found the right place. It does not have to be this way.
You can confidently choose foods that are nourishing and help support a healthy pregnancy while reducing the risk of or managing complications like gestational diabetes or preeclampsia during pregnancy.
In this post, we’re diving into one common pregnancy craving that may arise during pregnancy: watermelon!
This juicy and sweet-tasting fruit is a popular choice for expectant mothers. And I get it because it is absolutely delicious. Today, we will discuss whether watermelon is a good option for pregnant women and some of the benefits of eating watermelon during pregnancy!
Sweet and Seedy: Is Watermelon Good For Pregnancy?
Yes! Watermelon can be a great addition to your pregnancy diet. It has plenty of benefits for mom and baby, as it’s a good source of several essential nutrients and beneficial antioxidants. Just be sure to wash the melon before cutting and eating, and be cautious of watermelon chunks or slices that have been sitting out for an extended period of time.
Watermelon is a good source of vitamins A and C, which are both essential during pregnancy. Vitamin A supports healthy vision and immune function, while vitamin C helps enhance iron absorption, aids collagen production, and supports immune health. Watermelon also provides a decent dose of potassium, an essential electrolyte important for maintaining fluid balance, regulating blood pressure, and more.
One of the most standout benefits of watermelon is its water content. Watermelon is composed of about 92% water, which makes it super hydrating. Fluid needs increase during pregnancy, so this is a big pro! Consuming adequate amounts of fluids is needed to prevent dehydration and support the increase in blood volume during pregnancy. Let’s take a look at five benefits of eating watermelon during pregnancy below!
5 Benefits of Watermelon in Pregnancy
Hydration and Fluids
Water aversions are not uncommon during pregnancy. The good news is that other fluids and high-water foods count towards total fluid intake, too. As stated above, watermelon has a high water content, being made of around 92% water. This makes it a great choice to support staying hydrated during pregnancy.
Consuming adequate amounts of fluids helps prevent dehydration and common symptoms like swelling. Watermelon is great on its own or in popsicle or smoothie recipes.
Rich in Essential Vitamins and Minerals
Watermelon is rich in a few essential vitamins and minerals that support pregnancy. These include vitamins C and A, potassium, and several others in smaller amounts, like magnesium and folate. These essential nutrients play vital roles in maintaining a healthy immune system and supporting fetal growth and development.
May Help Combat Pregnancy Swelling
Swelling, especially in the hands and feet, is a common symptom during pregnancy. Due to its high water content and potassium, watermelon may help reduce swelling. Eat at least two servings of potassium-rich foods each day to help meet needs.
Rich in Antioxidants
Watermelons are high in a compound called lycopene. Eating foods with lycopene means getting antioxidants to promote overall health during pregnancy. Antioxidants prevent oxidative damage to the cells; this stress has been shown to contribute to certain pregnancy complications like preeclampsia.
Often Tolerable When Battling Nausea
It is very common for pregnant women to experience nausea and vomiting during pregnancy, especially during the first trimester. Cool and crunchy fruits, like watermelon, are often well-tolerated when battling nausea. Everyone is different in what foods work best for them, but watermelon may be worth a try.
How To Eat Watermelon During Pregnancy
Fresh and Diced
One of my favorite ways to eat watermelon is to cut it up fresh. This method allows you to savor all of the juiciness and natural sweetness. Just wash it under water, slice it into manageable pieces, remove the rind, dice it up, and enjoy!
This is a super easy way to prepare and enjoy watermelon, especially on a hot day. If you want a slightly tart flavor, you can sprinkle some salt over top as well.
Pair watermelon with protein or fat or a meal containing these macronutrients to promote better blood sugar balance. For example, watermelon with a Greek yogurt dip, or eat it after lunch!
Watermelon Salsa
Watermelon salsa is a flavorful and nutritious twist on traditional salsa. It combines the sweetness of watermelon with other fresh and tasty ingredients, making it a great dish to eat either as a dip or a topping. Mix diced watermelon with cucumber, chopped red onion, cilantro, lime juice, and a pinch of salt. You can also add jalapenos for some spice or avocados for some creaminess and fat. A sprinkle of feta cheese over the top is also a nice touch.
Watermelon Smoothies or Slushies
Watermelon smoothies are a delicious and refreshing way to add watermelon to your diet. Smoothies are easy to make and can be customized with different fruits and vegetables depending on your preferences and to add more nutrients. In a blender, combine chunks of watermelon with a small amount of other fruit(s) like bananas, strawberries, or oranges. Throw in a handful or two of spinach leaves. Add almond milk, milk, or your liquid of choice as a base. Finally, add in a protein source like protein powder, collagen peptides powder, or Greek yogurt.
If you want a more refreshing beverage that boosts your mineral intake, try this recipe from Instagram below!
Grilled
Grilled watermelon is tasty and offers a unique twist on a classic fruit. Grilling caramelizes the watermelon’s natural sugars, giving it a smoky and sweet flavor. Cut the watermelon into thick wedges, brush both sides with coconut oil, and place it on a grill for 2-3 minutes on each side, waiting for grill marks to appear. Once grilled, sprinkle with a pinch of salt. Let it cool and enjoy! Optionally, garnish with fresh herbs like mint or basil.
Watermelon Salad
A watermelon salad is a refreshing option for warmer days. This combination is salty, sweet, and delicious. Toss diced watermelon, chopped mint leaves, diced cucumber, and olive oil together in a bowl. Add feta cheese for a more filling salad! For some extra flavor, add a splash of balsamic vinegar or black pepper.
Enjoy watermelon during pregnancy to stay hydrated and refreshed!
Overall, watermelon can be a refreshing and healthy addition to your diet during pregnancy. It is safe to enjoy while trying to conceive and during pregnancy. To promote food safety, be sure to thoroughly wash watermelon before cutting and consuming it. Washing helps to remove dirt and reduce the risk of bacteria. It’s also important to pair watermelon with protein and/or fat to help promote balanced blood sugar levels.
Check out my blog post, “10 Fruit Snacks During Pregnancy,” for more delicious and safe fruits to enjoy during pregnancy! Then, head to my blog to learn more about foods and nutrition during every stage of your pregnancy journey.
For the most comprehensive and easily searchable pregnancy nutrition database, join The Prenatal Nutrition Library app. Once you become a member, you can search topics, foods, symptoms, and common questions for a quick, evidence-based answer that will take the guesswork out of prenatal nutrition. Want to try a preview first? Grab our FREE 1-week meal plan!
