Pregnancy is a time of remarkable growth and change for both the mother and the developing fetus. While proper nutrition is always important, it’s especially critical during this time. Watermelon is a sweet and nutritious fruit that can provide numerous health benefits during pregnancy.
Want to know about the benefits that watermelon provides to the fetus and the mother?
Keep reading this blog to explore more!
Highlights:
- The citrulline fruit promotes heart health during pregnancy.
- Watermelon reduces dehydration symptoms in pregnant women.
- Lycopene in this fruit reduces edema symptoms in the third trimester.
What health benefits does watermelon provide during pregnancy?
To improve the baby’s health and overall well-being, pregnant women should consider the daily intake of watermelon during summer. A few of the health benefits of this fruit include:
1. Provides Hydration
Watermelon contains 92% water, which makes it a good fit for the hydrating body. Fluid imbalance is common during pregnancy, especially in hot weather or during physical activity. Staying hydrated is important, as dehydration can lead to complications such as constipation, fatigue, or preterm labor. Therefore, including this fruit in your diet to keep the body hydrated, prevent complications, and support a healthy pregnancy.
2. Reduce Swelling
Watermelon has anti-inflammatory properties that can help alleviate the symptoms of edema in pregnant women, especially during the third trimester. Also, this fruit is rich in lycopene and vitamin C, which reduces inflammation and swelling in the feet, ankles, or hands.
However, it is important to consult a gynecologist to determine the suitable amount of juicy fruit for specific dietary needs during pregnancy.
3. Promote Heart Health
Watermelon is a good source of potassium for maintaining healthy blood pressure. The fruit contains lycopene, an antioxidant that can help lower cholesterol levels and reduce the risk of cardiovascular diseases — coronary artery disease, arrhythmias, heart failure, or valvular heart disease.
This fruit is also rich in citrulline, an amino acid that relaxes blood vessels, improving blood flow and promoting cardiovascular health. Consuming this fruit regularly can strengthen your cardiovascular health and decrease the risk of developing fetal defects.
4. Boost Immunity
With its high vitamin C content, watermelon can help boost immunity during pregnancy. Vitamin C is an antioxidant that protects cells against damage, boosting the immune system. It is also a good source of vitamin A, which is essential for maintaining healthy skin, eyes, and mucous membranes. Research studies claim that the fruit contains lycopene, which boosts immunity and provides protection against chronic diseases like cancer, diabetes, arthritis, or asthma.
5. Improve Sleep
The water fruit reduces the symptoms of insomnia and improves sleep quality in pregnant women. It is a natural source of the amino acid tryptophan, which is known for promoting relaxation and improving sleep quality. Tryptophan is like a serotonin neurotransmitter that regulates mood and sleep.
Consuming this fruit daily can increase the amount of tryptophan in the body, leading to increased production of serotonin and ultimately sleep improvement. Moreover, this fruit is a low-calorie and refreshing snack option and if consumed before sleep, it can avoid digestive discomfort that is common during sleep.
6. Reduces Risk of Gestational Diabetes
In pregnant women, watermelon help decrease the risk of gestational diabetes — a condition that can occur during pregnancy and cause high blood sugar levels. The fruit is low-calorie, with a low glycemic index, which means it does not cause a rapid increase in blood sugar levels.
It is also rich in essential nutrients, such as vitamins A and C, which support a healthy immune system and improve insulin sensitivity. By consuming the fruit regularly during pregnancy, you can regulate blood sugar levels and reduce the risk of developing gestational diabetes.
7. Alleviate Joint Pain
When it comes to joint pain, eating watermelon can be a beneficial dietary choice. It is rich in anti-inflammatory compounds, such as lycopene and vitamin C, which help reduce inflammation and alleviate joint pain. Additionally, the high water content in this fruit keeps the body hydrated, which promotes joint lubrication. However, the juicy fruit is not a substitute for joint pain or inflammation during pregnancy.
It is better to consult a gynecologist if joint pain persists.
8. Healthy Fetal Development
The essential components like vitamins A and C in watermelon promote the healthy development of organs such as the lungs, heart, and kidneys and the nervous and immune systems of the developing embryo.
The amino acid citrulline in this fruit also helps improve blood flow and circulation to the placenta, ensuring that the fetus receives adequate oxygen and compounds for healthy growth. Since the fruit is low in calories, consuming it can provide important nutrients to the baby without causing weight gain in pregnant women.
How to take watermelon during pregnancy?
Pregnant women can incorporate watermelon into their daily intake in the following ways:
Smoothie
Watermelon smoothie is a refreshing and healthy snack option that provides important nutrients to pregnant women. To get additional nutrients and health benefits, you can make a smoothie out of this fruit on your own by adding Greek yogurt, bananas, and chia seeds. Make this smoothie with this recipe:
- Add the slices of watermelon flesh, banana, Greek yogurt, and honey to a blender.
- Don’t forget to add the ice cubes and blend on high speed until the content becomes smooth and creamy.
- Pour the smoothie into a glass and top it with chia seeds before serving.
Juice
Watermelon juice can be a refreshing and hydrating beverage option during pregnancy and can be made with this juice recipe:
- Cut the melon into cubes and remove its seeds.
- Add this watermelon cubicle fleshes to a blender with 1/2 cup of water and blend until smooth.
- Taste the juice and add honey if desired for extra sweetness.
- Pour the juice into a glass, add ice cubes, and serve immediately.
Salad
Watermelon salad can be a healthy and refreshing breakfast option for pregnant women and can be eaten as an evening snack. You can add this simple fruit salad recipe to your pregnancy diet plan:
- In a large bowl, combine the watermelon and cucumber cubes and put them in a bowl.
- Sprinkle crushed cheese and chopped mint leaves on the fruit content in the bowl.
- Mix lime juice and honey using a blender and then pour this juice over the melon salad and mix it gently.
- Refrigerate the salad for half an hour and enjoy your serving.
Conclusion
Watermelon provides folate to the developing fetus, which promotes healthy fetal development, and reduces the risks of developing fetal defects such as cleft palate, neural tube defects, club foot, or Down syndrome. It also boosts fetal immunity, which prevents the baby from developing infections during birth.
