Healthy recipe: Watermelon juice for weight loss and more

Watermelon juice is a refreshing drink made by blending the red or pink flesh of the fruit that has a tough green-coloured outer layer or the rind. It is a hydrating beverage packed with vitamins, minerals, and antioxidants. It is probably the best fruit to consume after spending the day out in the sun. You can directly eat the fruit or make juice out of it. Watermelon juice not only has a good amount of water, but also nutrients that can help in aid in digestion and help with weight loss. It goes well with other healthy ingredients like chia seeds and lemon as well. Quench your thirst and enjoy the benefits by following a simple watermelon juice recipe.

What are the health benefits of watermelon juice?

It is not just watermelon rind benefits that you can enjoy. Even watermelon juice is full of nutrients like potassium (112 mg) , magnesium (10 mg), calcium (7 mg), and vitamin C (8.1 mg) , according to the U.S. Department of Agriculture.

Thanks to its impressive nutrition value, watermelon juice may offer the following health benefits:

1. Hydration

The sweet fruit is mostly water. About a hundred grams of watermelon juice has 91.45 grams of water, as per the USDA. So, watermelon juice can help in keeping your body hydrated.

2. May help combat oxidative stress

It is high in lycopene and beta carotene, which can help combat oxidative stress, says nutritionist Neelima Bisht. Oxidative stress can lead to the formation of plaque in arteries, which can contribute to health problems, including coronary artery disease and heart attack. Also, potassium may help in preventing hardening of the arteries, and in turn supporting heart health.

3. Aids digestion

Its high water content and fiber can aid in digestive health. That means the fiber in watermelon juice can help in preventing constipation or getting relief from it. It can help in increasing the weight and size of your poop and soften it, making it easier to pass stool.

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4. Weight loss

Watermelon juice can help with weight loss. About 100 grams of watermelon juice has approximately 30 calories, says the expert. Since it is relatively low in calories, it is suitable drink for calorie-conscious people. It also contains amino acid citrulline, which can help improve metabolism.

How to make watermelon juice?

Watermelon juice recipe is very simple.

Ingredients

4 cups of watermelon cubes (seedless)

Method

• Blend the watermelon cubes until they become smooth.
• Strain the watermelon juice using a fine mesh sieve to remove the pulp.
• Stir well and serve chilled.

You can also try the following variations of watermelon juice –

Watermelon juice with lemon

Ingredients

• 4 cups watermelon cubes (seedless)
• 2 tablespoons lemon juice
• 1 teaspoon honey (optional)

Method

• Blend all the watermelon cubes until they turn smooth.
• Strain the juice if you want.
• Add lemon juice and honey then stir well.
• Serve chilled.

Lemon adds a boost of vitamin C and enhances the flavour. It also acts as a natural detoxifier, says Bisht.

Watermelon juice with chia seeds

Ingredients

• 4 cups watermelon cubes (seedless)
• 2 tablespoons chia seeds
• 1 teaspoon honey (optional)

Method

• Blend the watermelon cubes until they become smooth.
• Strain the watermelon juice.
• Add chia seeds and let it sit for 10 minutes to allow the seeds to swell.
• Add honey and stir well.
• Serve chilled.

Chia seeds can add fiber, omega-3 fatty acids, and protein to the hydrating drink. They help in feeling full and aid digestion too, says the expert.

Watermelon juice with mint

Ingredients

• 4 cups watermelon cubes (seedless)
• A handful of fresh mint leaves
• 1 teaspoon honey (optional)

Method

• Blend the pieces of watermelon with mint leaves until smooth.
• Strain the juice well.
• Add honey and stir for a few seconds.
• Serve chilled.

Mint adds a refreshing flavour and aids digestion. It also has calming and cooling properties, says Bisht.

What are the side effects of watermelon juice?

Consume just 1 or 2 glasses of watermelon juice per day, suggests the expert. If you don’t drink it in moderation, it can lead to problems. Here are some side effects –

• Excessive consumption may cause bloating, gas, or diarrhea due to its high water and fiber content.
• Contains natural sugars, which can impact blood sugar levels if consumed in large quantities.
• It is rare, but some people might be allergic to watermelon.

Watermelon juice is easy to make. But ensure watermelon juice complements a balanced diet and does not replace whole fruits.