What are Nutritional Advantages of Eating Watermelon During Pregnancy

12 Benefits of Eating Watermelon During Pregnancy: Nutritional Advantages for Expectant Mothers

Watermelon is not only a refreshing snack but also a nutrient-dense fruit that offers several health benefits during pregnancy.

It is packed with vitamins and minerals that can contribute to fetal development and maternal health.

Understanding the nutritional content and the potential ways to incorporate watermelon into the diet can empower pregnant women to make informed choices for their well-being.

Key Takeaways

  • Watermelon hydrates and reduces heartburn in pregnancy.
  • It helps prevent dehydration and soothes heat rashes.
  • Consumption aids in reducing pregnancy-related pigmentation.
  • The fruit alleviates muscle cramps and supports immune health.
  • Enjoy watermelon in moderation to avoid sugar spikes.
  • Consult healthcare providers for personalized dietary advice.



Watermelon, scientifically known as Citrullus lanatus, originates from the southern regions of Africa. Across various languages, this succulent fruit is called by diverse names such as Tarbooz, Kadu vrindavana, puchakaya, Kallangadi, Tormuj, and Indrak.

In the sweltering heat of summer, the refreshing taste and aroma of watermelon are a delightful reprieve. The fruit is predominantly water—about 92%—but doesn’t compromise on flavor, offering a sweet, satisfying crunch with a grainy texture. It shines as a light, low-calorie option that is perfect for hydration and enjoyment.

Essential for a balanced diet, watermelon is rich in vital nutrients. The fruit provides an ample amount of vitamins A, C, and B6, along with minerals like magnesium and potassium.

Nutrients Importance
Vitamin A Good for vision
Vitamin C Supports immune system
Vitamin B6 Aids in brain function
Magnesium Beneficial for heart health
Potassium Regulates fluid balance

Moreover, the fibrous content of watermelon contributes to its satiating property, making it a favorite among foods that help control hunger. Watermelon seeds are also fully edible and are often enjoyed for their nutty flavor and texture.

Advantages of Watermelon During Gestation

1. Mitigates Stomach Acidity


Watermelon provides a cooling effect on the stomach and esophagus, offering immediate relief from digestive disturbances like acid reflux and heartburn that are frequent during gestation.

2. Diminishes Edema

The high water content in watermelon effectively reduces the swelling commonly seen in the extremities of expecting mothers by easing vein and muscle blockages.

3. Relieves Early Pregnancy Nausea

Starting the day with watermelon can offer a refreshing and calming effect, helping to fend off nausea in the morning along with providing essential nutrients.

4. Helps Maintain Hydration

juice watermelon

With over 90% water composition, watermelon supports proper hydration, essential in avoiding dehydration-related issues in pregnancy, which could lead to premature contractions.

5. Eases Muscular Discomfort

Regular consumption of watermelon during pregnancy assists in managing body aches and muscular discomfort due to the various physiological changes and weight increases during this period.

6. Minimizes Skin Changes

Regular consumption of watermelon contributes to smoother bowel movements and better digestion, which may help reduce skin pigmentation issues in pregnant women.

7. Enhances Immune Defense

watermelon and immune system

Lycopene, an antioxidant in watermelon, not only provides its red hue but also bolsters the immune system, which is crucial for both maternal health and fetal development.

8. Addresses Bowel Irregularity

The fiber content and hydrating properties of watermelon support bowel regularity and can act as a natural and safe remedy for constipation during pregnancy.

9. Alleviates Skin Irritation

Watermelon’s hydrating properties help prevent and treat heat-related skin irritations, such as rashes, keeping the skin soothed and moist.

10. Aids in Urinary Health

Urinary Health and pregnancy

Watermelon’s natural water content and antibacterial characteristics make it a healthy choice for maintaining urinary tract health and alleviating the symptoms of UTIs during pregnancy.

11. Fosters Ocular Health

Rich in beta-carotene, which is converted to vitamin A in the body, watermelon helps to combat free radicals and support the maintenance of a healthy vision.

12. Promotes Fetal Bone Growth

The calcium and potassium found in watermelon are essential minerals that contribute to the proper bone development of the fetus.

Nutritional Value of Watermelon

  • Water Content: High at approximately 91.4%, promoting hydration.
  • Caloric Content: Low, with approximately 30 calories per 100g serving.

Key Nutrients

  • Vitamin C: About 8.1mg per 100g, important for immune health and skin.
  • Potassium: Provides roughly 112mg per 100g to support blood pressure regulation.
  • Magnesium: Contains about 10mg per 100g, assisting with bodily functions.

Watermelon is abundant in hydration and offers an array of nutrients beneficial to health, such as vitamins and minerals that play a role in maintaining the body’s well-being. It is a refreshing choice that fits well into a nutritious diet.

Suggested Watermelon Preparations for Expectant Mothers

Refreshing Citrus-Infused Watermelon Drink

A delightful concoction for mothers-to-be that blends the sweetness of watermelon with a citrusy punch, creating a beverage that both refreshes and satisfies taste buds. Preparing this drink involves:

  • Pureeing watermelon until smooth and straining it to get a clear juice.
  • Simmering sugar with a small amount of water to create a simple syrup.
  • Combining the syrup with freshly squeezed lemon juice and chilled water.
  • Adding watermelon puree into a glass with ice cubes, topped with this lemonade mixture.
  • Enjoying this energizing drink, which yields approximately twelve servings and can be stored for later use.

Frozen Watermelon Treats

Combatting morning discomforts is sweeter with these simple homemade frozen treats, made by:

  • Blending watermelon until it’s a smooth liquid and straining it for purity.
  • Diluting it slightly with water and stirring well.
  • Pouring the mix into popsicle molds and freezing until solid, usually taking around 8 to 10 hours.

Savory Watermelon Dip

This dip pairs wonderfully with your snack of choice and is made as follows:

  • Combining finely diced watermelon, cucumber, mango, and onion in a large bowl.
  • Adding in fragrant basil, zesty lime zest, and a splash of lime juice for some kick.
  • Sweetening with a bit of sugar and adjusting taste with salt and pepper as needed.
  • Mixing thoroughly to blend the flavors before serving.

Melon and Greens Salad with Feta and Mint

Shake up your salad routine with this invigorating combination:

  • Marinating onions and olives in a blend of olive oil and lime juice for about 20 minutes.
  • Adding juicy watermelon chunks, refreshing mint, crisp arugula, and crumbled feta to the marinated mix.
  • Tossing all ingredients together, ensuring they are lightly dressed, and ready to tantalize your taste buds.

Sweet Watermelon Gelatin

For a twist on a classic dessert, indulge in this fruity gelatin, prepared by:

  • Soaking gelatin in a portion of watermelon juice until it softens.
  • Warming the rest of the juice with sugar until dissolved, then incorporating the lime juice and gelatin.
  • Pouring into a lightly oiled dish, refrigerating overnight, and cutting into bite-sized pieces for a delightful next-day treat.

Top 6 Reasons To Have Watermelon During Pregnancy

  • Eases Heartburn: Watermelon soothes the stomach and esophagus, providing relief from heartburn, a common discomfort during pregnancy.
  • Prevents Dehydration: Its high water content ensures pregnant women stay hydrated, important for both maternal and fetal health.
  • Soothes Heat Rashes: The cooling effect of watermelon helps alleviate heat rashes, often experienced by expectant mothers.
  • Reduces Pigmentation: Watermelon consumption can help in minimizing pregnancy-related skin pigmentation issues.
  • Alleviates Muscle Cramps: Nutrients in watermelon contribute to reducing leg cramps, which are frequent in pregnancy.
  • Supports Immune Health: Packed with vitamins and antioxidants, watermelon strengthens the immune system, vital for a healthy pregnancy.

Note: While watermelon has many benefits, it should be eaten in moderation to avoid the risk of increasing blood sugar levels unnecessarily.

Frequently Asked Questions

Does eating watermelon lead to coughing or a cold?

Watermelon consumption is generally associated with health benefits rather than causing colds or coughs. However, individuals who are allergic to watermelon might experience coughing.

Is watermelon considered a heat-inducing or cooling fruit?

Watermelon is known for its cooling effects on the body.

Are there specific times when watermelon should be avoided?

It is typically advised to avoid watermelon late at night due to its slow digestion, which could potentially disturb bowel functions.


Watermelon offers a multitude of benefits for pregnant women, from hydration and reducing heat rashes to supporting immune health and easing muscle cramps. Its nutrient-rich profile makes it an excellent addition to a maternal diet. However, moderation is key to avoiding any potential drawbacks, such as elevated blood sugar levels. Always choose fresh servings and consider dietary advice for a balanced intake.

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