Watermelon is one of the juiciest of fruits that contains high levels of vitamins A, C, and B6 along with potent amounts of lycopene. Lycopene present in watermelons protect the cells against free radical damage and lowers the risk of heart disease. High concentration of citrulline and arginine in this fruit also protects the heart. Arginine improves blood flow and prevents the accumulation of excess fat.
The best benefits of drinking watermelon Smoothie
High water content in watermelon helps to hydrate the body and relieve headaches. Watermelon also contains potent antioxidants such as vitamin C that protect the cells from free radical damage. Carotenoids present in watermelon convert to vitamin A in the body that helps to protect vision. Cucurbitacin E, a specific plant compound in watermelon has powerful antioxidant and anti-inflammatory effects.
Watermelon helps to hydrate the body and lower body temperature which in turn helps to prevent heat stroke. Both potassium and magnesium present in watermelon helps to lower high blood pressure and reduce the risk of heart attack, stroke, and formation of blood clots. Watermelon is also suitable for diabetics because it is low in calories and rich in water and dietary fiber.
Potassium content in watermelon lowers the concentration of uric acid in the blood and reduces the risk of kidney disorders. Beta carotene present in watermelon protects the eyes from age-related ailments such as dry eyes and glaucoma.
Watermelon is a potent diuretic that removes stagnant fluids from the body and reduces swelling. It also helps to flush the bladder and kidneys. The cooling and soothing effect of watermelon helps to alleviate heat exhaustion and cools the liver.
1. Watermelon Honey and Milk Smoothie
This is a refreshing and hydrating smoothie that contains the goodness of watermelon and milk. Watermelons are loaded with fiber and water that helps to fill you up and keep you satiated for a longer period of time so that you end up consuming fewer calories throughout the day.
High level of lycopene present in watermelon has anti-cancer effects. Amino acid citrulline in watermelon increases the level of nitric oxide in the body that supports the expansion of blood vessels and reduces blood pressure. Lycopene and vitamin C also reduces inflammation and delays the onset and progression of cognitive decline. Water and fiber content in watermelon also improves digestion by adding bulk to stool and improving bowel movement.
Milk acts as a thinning agent in this recipe that helps to adjust the consistency of the smoothie as per your preference. Milk is one of the best sources of calcium and protein that helps to strengthen bones and teeth and build and repair muscles. Vitamin D improves the absorption of calcium in the body.
Potassium present in milk helps to maintain healthy blood pressure. B-vitamins such as vitamin B12, B2, and niacin help to maintain healthy red blood cells and nerve tissues, convert food into energy and support the metabolization of sugars and fatty acids.
Honey is a natural sweetener that adds a nice mellow sweetness to the smoothie. It also provides a wholesome amount of antioxidants, enzymes, vitamins and minerals that boost the immune system and support overall health.
Honey has high carbohydrate load which helps to provide and instant boost of energy to the body and supports long and strenuous exercise regimes. Antioxidants in honey nourish the brain cells and help to boost memory.
- Watermelon chunks – 2 cups
- Honey – 1 tablespoon
- Milk – 1/4 cup
- Pour watermelon pieces into the blender.
- Then toss raw honey and milk in the blender.
- Blend all these ingredients at high speed until smooth.
- Drink this delicious smoothie immediately to grab their nutrients and to lose your excess weight.
2. Watermelon Apple Smoothie
This pure fruit smoothie loaded with dietary fiber and water is a great recipe for weight loss and detox. And it also provides much-needed nutrients and energy to the body so that you can stay active throughout the day. Research shows that organic apples can boost metabolism and speed up the weight loss process. No doubt, apples form an important part of fast metabolism diet. Waterman contains a wholesome amount of water and minerals which help to hydrate the body and relieve headaches caused by dehydration.
Apples are not only packed with nutrition but also loaded with soluble fiber (1 apple contains 4g of soluble fiber) which makes it a filling and satiating fruit. Apples are also low in calories which make it a perfect food for weight loss. Soluble fiber known as pectin, present in apples form a gel-like consistency in the intestine and slow done digestion which in turn enhances satiety and reduces hunger and aids weight loss. The antioxidant compounds found in apples prevents the oxidation and LDL cholesterol which in turn reduces inflammation and helps to protect the heart. Soluble fiber in apples also helps to lower the level of cholesterol in the blood. A particular type of antioxidant known as quercetin present in apples boosts your exercise endurance by increasing oxygen availability to the lungs.
Honey is used as a natural sweetener in this smoothie. But other than imparting a mellow sweet taste to the smoothie, it also provides a wholesome amount of vitamins, minerals, enzymes and amino acids that help to improve overall health. The antioxidant and flavonoids in honey reduce the risk of heart disease and cancer. Natural sugar present in honey gives instant boost energy to the body. Honey also helps to reduce and prevent Gastroesophageal reflux (GERD) and it can heal the inflammation of the esophagus. Certain enzymes in honey also aid smooth digestion.
- Watermelon – 1 cup
- Water – ¼ cup (Optional)
- Apple – 1 (Chopped)
- Honey – 2 teaspoons
- Pour apple and watermelon pieces into the blender.
- Blend it by adding honey at high speed until smooth.
- Drink this tasty smoothie to cut down your excess weight and obesity.
This simple and healthy smoothie is made with just 3 natural ingredients which make it suitable even for kids and toddlers. This is a 100% dairy and gluten free smoothie recipe that is suitable if you are lactose intolerance or just avoiding milk and yogurt in your diet.
3. Watermelon Banana and spinach Smoothie
The combination of watermelon and spinach in this smoothie makes it a power packed recipe for healthy skin. The high levels of vitamin C and vitamin A in spinach promotes skin cell repair and growth and improves skin tone. Spinach also helps to cleanse and detox the system which also promotes healthy skin. Bananas not only add thickness and a creamy texture to the smoothie but also supply a wholesome amount of potassium to the body. High water content in watermelon hydrates the skin and helps to keep it well-moisturized. Being a filling, low-calorie smoothie, it also aids weight loss by improving satiety.
Spinach is one of the healthiest of leafy greens that is loaded with vitamins, minerals, proteins and antioxidants but it is extremely low in cholesterol and fat. An abundance of flavonoids in spinach works as an antioxidant that protects the colon cells against free radical damage.
Folate present in spinach protects the cardiovascular system. Mineral magnesium helps to lower high blood pressure and iron helps to prevent iron-deficiency anemia. Chlorophyll present in spinach acts as an anti-carcinogenic agent that helps to prevent cancer.
Spinach contains high levels of vitamin A that support sebum production and promotes the growth of all bodily tissues that supports healthy skin. Vitamin C in spinach helps to maintain and build collagen that helps to preserve the younger-looking skin.
Bananas not only add thickness and a creamy texture to the smoothie but also supply a wholesome amount of potassium to the body. Potassium is an important mineral that helps to maintain fluid levels in the body, support the movement of nutrients and waste products in and out of the cells, aids the contraction of muscles and controls blood pressure. Bananas are also a rich source of dietary fiber and resistant starch that support digestion and aids weight loss by increasing the feeling of fullness and reducing total calorie intake throughout the day.
- Watermelon Chunks – 3 cups
- Banana – 1
- Spinach (chopped) – 1 cup
- Water – 1/4 cup (Optional)
- Pour spinach and watermelon pieces into the blender.
- Then toss banana slices in the blender.
- Blend all these ingredients on high speed until smooth.
- Pour this smooth into a glass and drink it immediately to grab its nutrients.
- Regular intake of this delicious smoothie will help to detox the body and aids in weight loss and healthy skin.
This watermelon, spinach and banana smoothie is especially beneficial for diabetics because it contains only mellow sweetness from the fruits. No additional sweeteners are used in this recipe to enhance the taste. This smoothie can be used as a healthy breakfast or lunch replacement to promote detox and weight loss.
4. Watermelon Chia Seeds Smoothie
This wholesome and healthy watermelon and chia seeds smoothie is a great source of sustained energy that helps to fill you up and keep you satiated till the next meal and promote weight loss. Both chia and flax seeds used in this smoothie are potent sources of omega-3 fatty acids that reduce inflammation, relieve depression and boosts brain health. These seeds also provide an abundant amount of protein and antioxidants that support overall health and promote the formation of lean muscle mass.
Compound cucurbitacin E present in watermelon inhibits the growth of a tumor. Citrulline, an amino acid present in watermelon reduces muscle soreness associated with strenuous workouts. Two important vitamins – vitamin A and vitamin C present in watermelon help to improve skin and hair health.
Chia seeds are a rich source of antioxidants and omega-3 fatty acids that help to reduce inflammation and improve heart health. In addition, high level of dietary fiber in chia seeds improves satiety and aids weight loss by reducing total calorie intake.
High levels of oemga-3 fatty acids along with alpha-linoleic acid also aid weight loss. Dietary fiber also reduces the level of cholesterol, specifically harmful LDL cholesterol which reduces the risk of cardiovascular disease, diabetes, obesity, etc.
Flax seeds are considered a powerful plant food that reduces the risk of various chronic diseases such as heart disease, diabetes, cancer, etc. Flaxseeds are one of the best plant-based sources of omega-3 fatty acids that improve heart and brain health. Lignans present in flax seeds have powerful antioxidant properties. High fiber content in flax seeds aids weight loss, support digestion and lowers the level of cholesterol in the blood.
Turmeric added to this smoothie makes it a powerful anti-inflammatory and antioxidant formulation. Active ingredient curcumin present in turmeric helps to reduce chronic inflammation and reduce the risk of cardiovascular diseases, arthritis, cognitive decline and Alzheimer’s disease.
Curcumin also lifts the mood and alleviates the symptoms of depression. Curcumin is beneficial in cancer treatment. It works by reducing the growth of new blood vessels in tumors which stops further spreading of cancer and leads to the death of the cancerous cells. Curcumin may also prevent cancer from occurring in the first place.
- Watermelon Chunks: 3 cups
- Turmeric Powder: ½ teaspoon
- Chia seeds: 1 tablespoon
- Flax seeds: 1 tablespoon
- Pour watermelon pieces into the blender.
- Toss flaxseeds, chia seeds and turmeric in the blender.
- Blend all these on high speed until smooth.
- Pour this smoothie into a glass and enjoy this smoothie to cut down your excess weight.
This is a 100% vegan and a gluten-free recipe that does not contain milk or yogurt which makes it suitable for people with gluten and lactose intolerance. The combination of chia and flax seeds in this smoothie give it a rich thickness and chewy texture which makes it a delicious breakfast or lunch substitute.
5. Watermelon Cucumber Smoothie
The combination of watermelon and cucumber in this recipe makes a super hydrating smoothie that contains the goodness of whole foods. This smoothie is loaded with vitamin C, lycopene, dietary fiber and water which make it absolutely filling and satiating. Fiber and water content in this smoothie makes it suitable for detox, so that you get a glowing and clear skin.
Watermelon is 92% water makes it highly hydrating and filling. The combination of water and fiber in this fruit makes it a satiating low-calorie food that helps to improve the feeling of fullness and abate hunger.
Cucumber is yet another hydrating food that contains 96% water. The enzymes and minerals in cucumber help to provide relief from heartburn and acid reflux. High level of water and fiber content in cucumber helps to detox the system and flush out toxins from the body.
Soothing and cooling effect of cucumber helps to reduce unwanted inflammation. Cucumbers are very low in calories and high in fiber which makes it a filling snack. Soluble fiber in cucumber slows down digestion and helps to you feel full longer which helps with weight management.
Milk is used as a thinning agent in this smoothie and it supplies the much-needed dose of protein in this recipe. Protein acts as a source of energy and helps to build and repair muscles and tissues.
Calcium and vitamin D present in milk promotes healthier and stronger bones. B-complex vitamins present in milk helps to maintain healthy red blood cells and convert food into energy.
Lime not only adds a refreshing tangy taste and citrus flavor to the smoothie but also adds a wholesome amount of vitamin C that supports weight loss by boosting fat breakdown during exercise.
Honey is used as a natural sweetener in this smoothie. Honey provides a wholesome amount of antioxidants and flavonoids that reduce the risk of certain types of cancer and heart disease. The antibacterial and anti-fungal properties of honey help to fight off infections.
It provides an instant boost of energy that improves athletic performance. Honey also helps to relieve your cough and throat irritation.
- Watermelon chunks – 5 cups
- Cucumber chunks – ½ cup
- Lime juice – ½ teaspoon
- Honey – 1 tablespoon
- Milk – ¼ cup
- Toss watermelon and cucumber pieces in the blender.
- Then add fresh lemon juice, honey, and milk into the blender.
- Blend all these ingredients at high speed until smooth.
- Serve this healthy smoothie immediately to get all the nutrients absorbed easily into the body.
- For best results, you can drink this smoothie regularly.
This is one of the best smoothies for weight loss that is filling and yet very low in calories. It can be consumed as a wholesome breakfast or lunch substitute to keep the body well hydrated and promote detoxification. This recipe can be modified to suit a diabetic diet by leaving out the honey.
6. Watermelon Lime Smoothie
The blend of watermelon and lime in this smoothie makes it a super energizing and hydrating formulation that provides complete detox and cleanses by flushing out excess toxins from the body and aiding you to slim down. The abundance of water and minerals in this smoothie also helps to relieve headaches and hangovers.
Lime juice not only adds a refreshing tangy taste and citrus flavor to the smoothie but also provides a wholesome amount of vitamin C. Vitamin C helps to reduce the symptoms of cold; provides healthy and youthful skin and neutralizes free radical damage.
The citrus scent of lime aids digestion by stimulating the secretion of saliva. Acids present in lime juice clear the excretory system and helps to relieve constipation. Citric acid present in lime juice acts as a solvent that dissolves the excess amount of uric acid present in the blood and eliminates it through urine which helps to relieve pain and inflammation associated with arthritis.
- Watermelon chunks – 3 cups
- Lime juice – 2 tablespoons
- Combine all the ingredients in a blender.
- Blend on high speed until smooth. Serve immediately.
- Drink this tasty smoothie to shed down your weight and stay fit and healthy.
This is a healthy and refreshing smoothie suitable for weight loss and diabetics because it is extremely low in calories and does not contain any additional sweetener. The fiber and water present in watermelon helps to fill you up and keep you satiated till the next meal without adding too many calories.
7. Watermelon Mango Smoothie
The watermelon and mango smoothie is a healthy and satisfying fruit smoothie that is made using only two basic ingredients which make it a nutritious breakfast on the go. Watermelons are great for rehydrating your body during summer and mangoes are an effective remedy for heat stroke.
An abundance of water and dietary fiber in this smoothie also makes it suitable for improving digestion and relieving bloating and constipation. High level of vitamin C from mangoes helps to provide healthy and clear skin and also supports weight loss.
Mangoes are one of the richest sources of vitamin C and other antioxidants that reduce inflammation, prevent cell damage caused by free radicals and provide protection against certain types of cancer – colon cancer, breast cancer, prostate cancer, etc. High level of fiber and pectin present in mangoes lower the level of cholesterol in the blood, specifically harmful LDL cholesterol. An abundance of vitamin A in mangoes promote healthy eyesight and prevent dry eyes, cataract and night blindness.
The presence of tartaric acid, malic acid and citric acid in mangoes help to maintain the alkali reserve in the body. Special enzymes found in mangoes boost the breakdown of protein from foods which aid digestion while fiber improves elimination. The minerals and vitamins in mango along with its water content help to cool down the body and helps to recover from heat stroke.
- Watermelon chunks – 5 cups
- Mango – 1
- Stevia Powder – 1 teaspoon
- Water – 1/4 cup (Optional)
- Cut mango into pieces and toss them in the blender.
- Then add watermelon pieces and stevia powder in the blender.
- Blend all these ingredients until smooth and pour it into a glass.
- Drink this smoothie immediately after blending to get all those nutrients and to keep yourself fit and healthy.
This is a simple and healthy fruit smoothie that can be consumed as a breakfast or lunch replacement. High water and fiber content of this smoothie make it suitable for detox and cleansing. It is a 100% vegan recipe that does not contain any dairy products. This recipe can be modified to suit diabetics by simply leaving out the sweetener.
8. Watermelon Mint Smoothie
This refreshing and flavourful watermelon mint smoothie is the ideal summer cooler that provides a wholesome amount of water and minerals to the body that helps to keep you hydrated and maintains the body’s electrolyte balance.
Mint leaves are an amazing appetizer that aids digestion and helps to reduce inflammation. The refreshing aroma of mint helps to alleviate nausea and headaches. Mint also helps to clear up nasal congestions and provide relief from respiratory disorders. Mint is a natural stimulant that boosts the mood and helps to relieve depression and fatigue.
Mint can also help in weight loss by boosting the release of digestive enzymes that absorb nutrients from the food and turn the fats into usable energy instead of storing it in the body. Current research also reveals that there are certain enzymes in mint may help to prevent and treat various types of cancer.
Honey works as a sweetener in this smoothie that adds a mellow sweet taste without adding too many empty calories. The enzymes and antioxidants present in honey help to treat allergies and help to treat acid reflux and heartburn. It also treats infections and provides relieve from the cold and sore throat.
- Watermelon Chunks – 2 cups
- Mint Leaves – 10 leaves
- Honey – 1 tablespoon
- Water – 1/4 cup
- Toss watermelon chunks into the blender.
- Then add fresh mint leaves, honey, and water into the blender.
- Blend it on high speed until smooth and pour it into a glass.
- Have this smoothie immediately to make your tummy feel full and to cut down the calories.
Note: Water is an optional ingredient in this smoothie, as watermelon is a watery fruit. So, if you want you can add or else exclude water while preparing this smoothie.
The blend of watermelon and mint in this smoothie provides a wholesome amount of water, minerals, and enzymes to the body that helps to cleanse and detox the body, support healthy digestion and promote weight loss.
9. Watermelon Orange Smoothie
This is a refreshing and wholesome breakfast smoothie loaded with antioxidants, dietary fiber, vitamins and minerals that will surely keep you energized throughout the day. The high water content in this smoothie along with dietary fiber and chlorophyll from the spinach makes it a powerful detox smoothie that cleanses your system and helps to flush out toxins and chemicals from the body. This smoothie is also suitable for diabetics because it does not contain any additional sweeteners.
Oranges are a low calorie, high-fiber fruit that is loaded with phytochemicals and flavonoids that have powerful anti-inflammatory and antioxidant effects. These antioxidants prevent cell damage caused by free radicals which in turn reduce the risk of cancer. Oranges are full of soluble fiber that helps to lower the level of cholesterol in the blood.
It also increases the feeling of satiety and prevents overeating. Potassium present in orange reduces blood pressure and boost heart health. Polyphenols in oranges provide protection against viral infections. Beta-carotene in oranges protects the skin and prevents the signs of aging.
Spinach is a power food that is loaded with vitamins such as vitamin A, K, D, E, B-vitamins along with trace minerals such as iron, calcium, magnesium, potassium, phosphorus, etc. It is also a good source of omega-3 fatty acids and powerful antioxidants.
Spinach has the ability to alkalize the body and reduce the negative effects of a highly acid diet. Carotenoids present in spinach protect the eye against macular degeneration and cataracts. Vitamin K along with calcium and magnesium in spinach strengthens the bones.
Bananas are a great addition to any weight loss smoothie because it contains a high level of dietary fiber. It contains both soluble and insoluble fiber that slows down the process of digestion, thus making you feel full longer. It prevents overeating and reduces your total calorie intake.
Dietary fiber present in banana also helps to regularize bowel movement and aids digestion. Bananas are rich in potassium – an essential electrolyte that helps to maintain fluid balance in and around the cells, regularizes heart rhythm and reduces high blood pressure. Bananas also contain small amount vitamin A that protects eye health and reduce the risk of night blindness and age-related macular degeneration.
- Watermelon Chunks – 2 cups
- Banana -1
- Orange – 1
- Spinach (chopped) – 1 cup
- Pour chopped spinach, watermelon pieces into the blender.
- Peel and cut the orange and banana.
- Toss the slices of banana and orange into the blender.
- Blend it on high speed until smooth and pour it into your serving glass.
- Drink this tasty green smoothie regularly to enjoy the healthy skin with a control on your weight.
This is a 100% vegan and gluten-free smoothie recipe that does not contain milk or yogurt which makes it suitable for people with gluten and lactose intolerance.
10. Watermelon Pineapple Smoothie
This is a soothing and refreshing smoothie perfect for breakfast or lunch during warm summer days that helps to fill you up and keep you satiated till the next meal without making you feeling stuffed or adding too many calories. The high water and fiber content in this smoothie makes it suitable for weight loss and also aids digestion.
The enzymes in pineapple help to relieve heartburn and acid reflux and the antioxidant help to reduce inflammation. Dates acts as a natural sweetener that adds a mellow sweet taste to the smoothie also provide loads of minerals and vitamins.
Pineapples are a storehouse of essential nutrients that include potassium, vitamin D, beta-carotene, copper, manganese, calcium, magnesium, folate, enzyme bromelain and soluble and insoluble fiber. Anti-inflammatory effects of bromelain help to reduce inflammation of the muscles and joints and reduce pain and discomfort associated with arthritis.
Pineapples contain more than 130% of the daily requirement of vitamin C that boosts the immune system function which helps to relieve a cough and cold. Pineapples are a rich source of soluble and insoluble fiber that helps to relieve digestive disorders such as constipation, diarrhea, irritable bowel syndrome, etc. Dietary fiber also reduces excess cholesterol and helps to improve cardiovascular health.
Yogurt added to this recipe renders a creamy and smooth texture to the smoothie. Like all other dairy products, yogurt contains a high level of protein and calcium that helps to build strong muscles and bones. Yogurt is one of the best natural sources of probiotics or live bacteria that help to improve digestion and boost immune system function.
Dates not only add a mellow sweetness to the smoothie but also provide a wholesome amount of vitamins, minerals, and dietary fiber. It is a rich source of iron, calcium, sulphur, phosphorus, copper, manganese and magnesium along with vitamin A, vitamin K, folate, thiamin, niacin, and riboflavin.
High level of dietary fiber (soluble fiber) present in dates promotes healthy bowel movement and helps to relieve constipation. Minerals such as calcium, manganese, magnesium and copper present in dates promote healthy bone development and strength. High level of mineral iron present in dates helps to treat iron deficiency anemia and improve strength. Natural sugars in dates provide an instant burst of energy to the body and improve exercise performance.
- Watermelon pieces – 1 cup
- Pineapple chunks – ½ Cup
- Dates – 4
- Yogurt – ½ cup
- Water – ¼ cup (optional)
- Pour watermelon and pineapple pieces in the blender.
- Now add dates and yogurt to it and blend all these ingredients on high speed until smooth.
- Drink this tasty smoothie immediately to cut down the excess calories.
- Regular intake of this smoothie will help to achieve your weight loss.
This is a nutritious and healthy fruit smoothie rich in dietary fiber that can be used for both weight loss and supporting healthy digestion. This smoothie can also be modified to suit a diabetic diet by leaving out the dates.