Watermelon
Watermelon is safe throughout pregnancy and is an excellent source of hydration, vitamin C, lycopene, and potassium.
Watermelon is completely safe to eat during pregnancy and offers several benefits that are particularly relevant during the summer months or in the third trimester when staying hydrated becomes more demanding. Watermelon is approximately 92% water, making it one of the most hydrating foods available. It provides vitamin C, potassium, vitamin A (from beta-carotene), and lycopene — a powerful antioxidant that gives watermelon its red colour and has been associated with reduced risk of pre-eclampsia in some studies. Watermelon's high water content can also help with the swelling and oedema that is common in late pregnancy. It is low in calories, naturally sweet, and gentle on the digestive system. The seeds are safe to eat. Watermelon should be washed on the outside before cutting, even though the rind is not eaten, as bacteria on the skin can transfer to the flesh via the knife.
What to be aware of
- Wash the outside of the watermelon before cutting — bacteria on the rind can be transferred to the flesh by the knife.
- Watermelon is high in natural sugar — a healthy choice, but portion size is worth considering if managing gestational diabetes.
- Pre-cut watermelon from supermarket deli counters should be consumed promptly and kept refrigerated — it can harbour Listeria if left out.
NHS guidance: https://www.nhs.uk/pregnancy/keeping-well/vitamins-supplements-and-nutrition/