Watermelon: Health benefits, risks, and the surprising truth

Watermelons seem like the perfect summer fruit. They are light, quickly quench thirst, and are rich in vitamins and fibre. However, not everyone can eat them, so do you know when it's better to avoid them?

Watermelon can be eaten frequently during the summer. It fits well in savoury salads, such as those with feta cheese, and can be made into lemonade, added to desserts, or simply eaten as a snack. However, it's better not to overdo it, and sometimes, you should even avoid it.

Watermelon is associated with summer and hot days. Many people consume it without restraint, unaware of the potential health consequences. However, for certain ailments, consuming can lead to unpleasant effects. Primarily, individuals with kidney failure should limit their intake due to its high potassium content. In extreme cases, it is recommended to completely eliminate watermelon from the diet, especially if someone is allergic to it (which is very rare).

For those on a FODMAP elimination diet, watermelon can be problematic due to its fructose content. There is also a common belief that watermelon has high sugar levels, which may raise concerns for diabetics. In reality, however, people with diabetes can safely consume watermelon, provided it is done in moderation, as it contains relatively little sugar - about 2 grams per 100 grams of the product.

Where the red colour comes from

Watermelons are rich in lycopene, a phytochemical naturally found in vegetables and fruits. Lycopene is known for its antibacterial, antifungal, and antiviral properties. Lycopene gives watermelons, tomatoes, and red grapefruits their characteristic red colour. Two small cups of watermelon can provide about 9-13 milligrams of lycopene, 40% more than in raw tomatoes.

Ideal for athletes

Eating watermelon is beneficial for hydration. Its juice is rich in electrolytes and can reduce muscle soreness and heart rate before intense training. Research published in 2015 in the "Journal of Applied Physiology" showed that citrulline from watermelon could significantly improve athletic performance. Those taking citrulline supplements noticed increased performance and greater energy production during high-intensity exercises, such as cycling or sprinting.