Consuming watermelon (tarbooz) during pregnancy may provide several potential advantages, such as a decreased risk of complications, alleviation of swelling, and a reduction in morning sickness. However, it's important to note that scientific support for these claims is somewhat limited. As a fruit that is abundant in water, watermelon plays a significant role in hydration.

This article delves into existing research to assess whether watermelon indeed offers any unique benefits for expectant mothers.

Watermelon Nutrition

Watermelon, a delightful and refreshing fruit, is packed with carbohydrates, essential vitamins, minerals, and beneficial plant compounds. With approximately 91% water content, it stands out as an incredibly hydrating choice, perfect for quenching thirst, especially in hot climates like India and Australia.

In a standard serving of 100 grams of watermelon, you can expect to gain:

  • Calories: 30
  • Protein: 0.6 grams
  • Fat: less than 0.2 grams
  • Carbohydrates: 7.6 grams
  • Fiber: 0.4 grams
  • Vitamin C: 8% of the Daily Value (DV)
  • Copper: 4% of the DV
  • Pantothenic acid (vitamin B5): 4% of the DV
  • Provitamin A: 3% of the DV

Moreover, watermelon is abundant in antioxidants such as lutein and lycopene, which contribute to protecting the body from cellular damage and various diseases. These powerful antioxidants are known to support eye, brain, and heart health and may even provide a protective effect against certain forms of cancer. Additionally, some studies indicate that these antioxidants may lower the likelihood of preterm birth and other complications during pregnancy, although further investigation is necessary to draw definitive conclusions.

Rich in water content, watermelon offers a moderate supply of carbohydrates, copper, pantothenic acid, and vitamins A and C. It also boasts significant levels of lutein and lycopene, both of which may help mitigate risks associated with specific pregnancy complications.

Potential to Lower the Risk of Preeclampsia

Watermelon, a vibrant fruit celebrated for its refreshing taste, is packed with lycopene, a powerful antioxidant responsible for the striking red hues in tomatoes and other similarly colored fruits and vegetables. An older investigation indicated that a daily intake of 4 mg of lycopene—equivalent to approximately 60% of the lycopene present in 100 grams of watermelon—could potentially decrease the risk of preeclampsia by as much as 50%. Preeclampsia is a serious pregnancy-related complication characterized by elevated blood pressure, swelling, and protein loss in urine, posing significant risks, including preterm birth.

Due to the premise that lycopene supplementation might mitigate the risk of preeclampsia, watermelon, which is rich in lycopene, has been frequently promoted as a beneficial fruit for expectant mothers. However, two recent studies have not established a direct connection between watermelon consumption and the risk of developing this condition. It is crucial to recognize that these studies administered high-dose lycopene supplements rather than examining the effects of watermelon itself. As it stands, there are no definitive studies that link the consumption of watermelon to a reduced risk of preeclampsia, highlighting the need for further investigation before any conclusive claims can be made.

May Reduce the Risk of Complications During Pregnancy

Throughout pregnancy, a woman's daily requirement for fluids significantly rises to facilitate optimal blood circulation, maintain amniotic fluid levels, and accommodate an overall increase in blood volume. Concurrently, digestion often becomes slower. This combination can elevate a woman's risk of dehydration, which subsequently raises the chances of experiencing constipation or hemorrhoids during this crucial period.

Inadequate hydration during pregnancy may also correlate with hindered fetal growth, as well as an elevated risk of preterm delivery and congenital disabilities. The high water content in watermelon (tarbooz) can assist expectant mothers in fulfilling their heightened fluid needs, potentially reducing the likelihood of constipation, hemorrhoids, and various pregnancy-related complications.

Nonetheless, it is essential to acknowledge that this benefit applies to all fruits and vegetables with high water content, such as tomatoes (tamatar), cucumbers (kheera), strawberries (bhariphaal), zucchini (dudhi), and even broccoli (hari gobhi). Thus, while the statement holds true, it is not unique to watermelon. Watermelon is abundant in water and can aid pregnant women in satisfying their increased hydration needs. Consequently, maintaining optimal hydration may lower the risk of developing constipation, hemorrhoids, or other complications during pregnancy.

Potential Safety Considerations

Consuming watermelon during pregnancy is typically viewed as safe. This juicy fruit is moderately high in carbohydrates while being low in dietary fiber, which can lead to an increase in blood sugar levels. Therefore, women who have pre-existing diabetes or those who experience elevated blood sugar levels during pregnancy, a condition referred to as gestational diabetes, may need to limit their intake of watermelon to smaller portions. As with any fruit, it is crucial to wash watermelon thoroughly before cutting, and it should be consumed or stored in the refrigerator without delay.

To further reduce the risk of foodborne illnesses, pregnant women are advised to avoid eating watermelon that has been left at room temperature for more than two hours. Overall, watermelon is generally safe for expectant mothers; however, caution is warranted regarding sliced watermelon left out too long, and women with gestational diabetes should be particularly mindful of their serving sizes.

The Bottom Line

Watermelon, a delicious and hydrating fruit, is packed with a variety of nutrients and health-promoting compounds that can be beneficial for overall wellness. Regular consumption of watermelon during pregnancy may help lower the risk of issues such as preeclampsia, constipation, and hemorrhoids. Its high water content can also play a role in reducing the chances of poor fetal growth, preterm birth, and certain birth defects.

However, it's important to note that the evidence supporting some of these claims is somewhat limited and often applies to many fruits, not exclusively watermelon. While it is frequently praised for its potential benefits during pregnancy, scientific support for several of these advantages is lacking. Nevertheless, watermelon remains a nutrient-dense choice that can add a refreshing variety to a pregnant woman’s diet.