Taking care of your dietary needs, especially during pregnancy is of utmost importance. Hence, it becomes important to take note of what you're eating and if it is good for your health. One of the frequently asked questions is whether watermelon is good for pregnant women. We spoke to our expert Eshanka Wahi, Culinary Nutritionist, Holistic Wellness Coach, Founder, Eat Clean with Eshanka, who explained the effects of consuming watermelon during pregnancy and things to keep in mind.
“Watermelon is not only safe but also highly beneficial for expectant mothers. This vibrant fruit is packed with nutrients and offers several health benefits that can support a healthy pregnancy,” said Wahi.
Benefits Of Consuming Watermelon During Pregnancy
Hydration and Nutrient Density
“Watermelon is composed of about 92% water, making it an excellent choice for hydration. Proper hydration is crucial during pregnancy as it supports the increased blood volume and helps in maintaining amniotic fluid levels,” said Wahi. Dehydration can lead to several complications, including preterm labour, so consuming water-rich foods like watermelon can be particularly helpful.
In addition to its hydrating properties, watermelon is a nutrient-dense fruit. It is rich in vitamins A, C, and B6, which are essential for both the mother and the developing baby.” Vitamin A supports healthy eye development, vitamin C boosts the immune system and aids in collagen formation, and vitamin B6 helps in the development of the baby's brain and nervous system,” added Wahi.
Relief from Pregnancy Discomforts
One of the lesser-known benefits of watermelon is its ability to alleviate common pregnancy discomforts. “For instance, many pregnant women experience swelling (oedema) in their feet and hands due to fluid retention. The high water content in watermelon can help reduce this swelling by promoting better fluid balance and reducing water retention,” highlighted Wahi.
Heartburn is another common issue during pregnancy. The alkaline nature of watermelon can help neutralise stomach acid, providing relief from heartburn. Also, the fibre content in watermelon aids in digestion and helps prevent constipation, a frequent complaint among expectant mothers.
Natural Source of Lycopene
Watermelon is an excellent source of lycopene, a powerful antioxidant that gives the fruit its red colour. Wahi added, “Lycopene has been linked to a reduced risk of preeclampsia, a serious pregnancy complication characterised by high blood pressure and damage to organs, such as liver and kidneys. Including lycopene-rich foods in the diet can, therefore, contribute to a healthier pregnancy.”
According to a 2003 study, it was found that taking a daily supplement of 4 mg of lycopene, approximately 60% of the lycopene in one cup (152 grams) of watermelon, can reduce preeclampsia risk by up to 50%.
Precautions and Moderation
While watermelon is generally safe for pregnant women, it is important to consume it in moderation. Overeating watermelon can lead to an excessive intake of natural sugars, which may affect blood sugar levels. Pregnant women with gestational diabetes should particularly be mindful of their watermelon intake and consult their healthcare provider for personalised advice.
Bottomline
Wahi concluded, “Watermelon can be a refreshing and nutritious addition to a pregnant woman's diet. Its hydration benefits, nutrient content, and ability to alleviate pregnancy-related discomforts make it a valuable fruit during this special time. However, as with any dietary choice, moderation is key to ensuring overall health and well-being. Enjoy your watermelon, but balance it with other nutrient-rich foods for a well-rounded diet.”
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your own professional before making any dietary changes during pregnancy to avoid complications.]