A naturally hydrating and subtly sweet juice made from fresh watermelon, rich in electrolytes, lycopene, and amino acids. Ideal for hydration, muscle recovery, and antioxidant support—especially in warm weather or after exercise.
Preparation Time
- Prep time: 5 minutes
- Blending time: 3 minutes
- Total time: 8 minutes
- Servings: 2–3 (approx. 500–600 ml)
Ingredients
- 4 cups fresh watermelon cubes (seedless or seeds removed)
- Optional: juice of 1/2 lime (for flavor contrast)
- Optional: 4–5 mint leaves or a small piece of ginger
- Optional: pinch of sea salt (for post-workout electrolyte balance)
Instructions
- Cut watermelon into cubes and remove seeds if needed.
- Add watermelon to a blender (no water required).
- Blend until smooth.
- Strain through a fine mesh sieve (optional, if you prefer a clearer juice).
- Stir in lime juice or mint if using, and serve chilled or over ice.
Estimated Nutritional Value (Per 250 ml glass)
| Nutrient | Approximate Value |
|---|---|
| Calories | ~60 kcal |
| Carbohydrates | ~15 g |
| Natural sugars | ~12 g |
| Vitamin C | ~20% DV |
| Vitamin A (as beta-carotene) | ~10% DV |
| Potassium | ~250 mg |
| Lycopene | ~6–8 mg (depending on ripeness) |
| Citrulline | Present (~200–300 mg) |
Health Benefits
1. Hydration and electrolyte balance
Watermelon is 92% water and provides potassium, making it ideal for rehydration and muscle function—especially after exercise or heat exposure.
Reference: Murray B. (2007). Hydration and physical performance. Nutrition Reviews.
2. Muscle recovery and circulation
Contains citrulline, a natural amino acid that can enhance blood flow and reduce muscle soreness after workouts.
Study: Tarazona-Díaz MP et al. (2013). Watermelon juice reduces muscle soreness. Journal of Agricultural and Food Chemistry.
3. Antioxidant and skin support
Rich in lycopene, a powerful antioxidant that supports skin health, heart health, and protection from oxidative stress.
Source: Rao AV & Rao LG. (2007). Lycopene and human health. Pharmacological Research.
Tips for Best Results
- Use chilled, ripe watermelon for best flavor and hydration.
- Avoid added sugar—ripe watermelon is naturally sweet.
- Add lime or mint to cut the sweetness and enhance digestion.
- Drink immediately to preserve vitamin C and lycopene integrity.
- Keep the pulp (if unstrained) for fiber and satiety.
0 comments on “Watermelon Juice”Add yours →