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Benefits of Eating Watermelon: Fiber, Vitamins and More

Maria Steinhauer

Benefits of Eating Watermelon: Fiber, Vitamins and More

Watermelon is not only a great summertime snack, it is also an excellent source of nutrients that support colon health. This juicy, red melon contains dietary fiber, vitamins A and C, selenium, magnesium and calcium.

Studies show that increasing dietary fiber intake can decrease the risk of colon cancer. Fiber helps keep bowel movements regular by bulking up the stool and by eliminating toxins from the body. Vitamins A and C neutralize free radicals and prevent cell damage. Selenium, magnesium and calcium lower the risk of pre-cancerous colon polyps, cutting the risk that they will develop into colon cancer.

Watermelon’s high water content (92 percent) helps the body maintain hydration and flushes toxins from the system (whether through urination or perspiration).

Mint Watermelon and Feta Dessert Recipe

Add watermelon to your summer diet with this fun-to-make, colorful dish. You may not think watermelon and feta go together, but the cheese adds a nice saltiness to the sweet, juicy melon. Enjoy it as a healthy, gourmet appetizer, snack or dessert.

Ingredients (serves 3):

  • ¼ of a medium seedless watermelon
  • ½ block of feta cheese (4 ounces)
  • 1 tablespoon mint leaves, chopped
  • 2 teaspoons watermelon juice
  • ½ teaspoon lime juice
  • 1 ½ teaspoon honey


  1. Using a rounded teaspoon, carve one-inch balls out of the watermelon (about 2 ¼ cups), and place into a small bowl. Watermelon juice will accumulate as you carve. Retain for later use. Add chopped mint to watermelon.
  2. Cut feta cheese block into ½-inch cubes (about ½ cup).
  3. Divide watermelon balls and feta cheese cubes into three small dessert dishes.
  4. Combine watermelon juice, lime juice and honey in a small bowl and drizzle onto each dish. Enjoy immediately or refrigerate for later.

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