As temperatures rise, watermelon becomes a staple at picnics, barbecues, and poolside gatherings. According to cardiologist Dr. Chauncey Crandall, the summertime favorite offers more than just a refreshing way to cool off.
"It's a superfood for the summer and it's an excellent food," Crandall told Newsmax's "Bianca Across the Nation." "It gives you hydration, and it has electrolyte replacement properties to it."
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Watermelon is made up of more than 90% water, making it a popular choice for staying hydrated during hot weather. It also contains vitamins and antioxidants, including lycopene and L-citrulline, compounds that may support cardiovascular health.
"Lycopene is the red pigment that you see in watermelons," Crandall, director of preventive medicine at the Palm Beach Cardiovascular Clinic in Florida, explained. "It's a very strong antioxidant."
The antioxidant, which is also found in tomatoes, may help protect the heart by reducing oxidative stress. According to Crandall, watermelon contains particularly high levels of lycopene.
"Lycopene in itself, the antioxidant, is very powerful [and] protects the heart from rupturing plaques," he said.
Watermelon is also one of the best sources of L-citrulline, an amino acid that your body converts first to L-arginine, then to nitric oxide, a molecule that relaxes blood vessels and promotes healthy circulation.
"L-citrulline is a precursor to nitric oxide, which causes the arteries to open up and create good blood flow," explained Crandall, editor of the popular newsletter Dr. Crandall's Heart Health Report.
The fruit may be especially beneficial after exercise or outdoor activity during the summer months.
"A cold watermelon is very good if you've ever had one during the summer months," Crandall said. "It's full of electrolytes. It has vitamins in it, of course, and it's a great source of nutrition and hydration."
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Health experts caution that watermelon is not ideal for everyone.
The main thing is it does have sugar in it, so people with diabetes need to be careful, according to Crandall. "They can have small portions," he said.
People with digestive conditions such as irritable bowel syndrome (IBS) may also experience bloating or stomach discomfort after eating watermelon because it contains fructose, a naturally occurring fruit sugar.
"If you're having any stomach upset or bloating, maybe you should stay away from the watermelon," Crandall advised.
For most healthy adults, moderation is key.
"The recommendation is one to two cups a day," Crandall said. "I think most everyone can tolerate that."
People with diabetes can typically eat this amount also, added Crandall.
Problems tend to arise when people consume excessive amounts, particularly in juice form, he noted.
"We get into trouble when people juice it and they drink the juice all day, or they're eating watermelon throughout the day," Crandall said. "That's when your blood sugar really takes off."
For those who tolerate it well, watermelon can be a nutritious addition to a healthy summer diet.
"It's a big berry," Crandall said. "Enjoy it over the summer and you'll have a good summer and you'll be well hydrated."
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