In August it’s hard to drink water at all times; heavy meals don’t help and the body notices it. That’s why watermelon, melon and cucumber have for years been earning a reputation as summer detoxifying foods, a reputation that is not a coincidence. «That these foods are considered detoxifying is due to their high water content, between 90 and 96%, and to their antioxidant compounds, which help keep us hydrated and to eliminate waste substances through sweat and urine», says Sandra Lordén, sports nutritionist and content creator at @sandralorden.
They don’t just rely on water. According to the nutritionist, «they provide micronutrients that benefit cardiovascular health and the skin, and vitamins that foster an anti-inflammatory effect». Vitamins, antioxidants, hydration: there you have it, for Lordén, what makes these three stand out compared to other foods that also go through detoxifying processes without being so much so. That said, she clarifies that they are not the only ones with that effect.
The kidney is the first system to notice that extra liquid intake. «They mainly help to maintain a good state of hydration, crucial in hot months», she notes. And when the body is well hydrated, «the kidneys can filter the blood more efficiently and maintain an adequate urine volume», she points out. Not easy in the middle of August, with high temperatures and sweating all day, if we only rely on thirst.
The effect doesn’t stop at the kidney either. «It increases the transport of nutrients and circulation, as well as allows the body to drain and reduce inflammation», explains Lordén about the lymphatic system. In the skin something similar happens: «a good hydration combined with the intake of antioxidants can contribute to maintaining better elasticity», she notes, in addition to protecting against damage from sun exposure.
How and when is it best to consume them?
«There is no single concrete hour; it’s key to include them in the diet throughout the day, adapting to each person’s schedule,» summarizes Lordén on the best moment to consume them. That said, she has preferences: «in my opinion, they are ideal for breakfasts, snacks or in salads and gazpachos, and for recovering and hydrating after a workout or a heat session», she details.
Taking them alone, however, does not always truly satisfy. «To offer you greater satiety, it is advisable to combine them with proteins or healthy fats, such as yogurt or nuts», the specialist states. And she warns of a common mistake: turning them into juice. «It is important that their use not be to make processed juices, since fiber is lost and free sugar increases», she warns.
Do they have any contraindications?
That they are healthy for the majority does not mean they suit everyone equally. «Although they are healthy for most, there are certain precautions to take, as with everything in life, it depends», acknowledges Lordén. In people with diabetes «it will be necessary to control portions and combine them with proteins or fats to reduce the impact on blood glucose». Those who suffer from kidney disease, she adds, «will be better off limiting potassium under medical advice».
Irritable bowel syndrome is another point to monitor, although it does not affect the three equally. «If you have irritable bowel syndrome, watermelon can cause discomfort due to its FODMAP content; melon and cucumber are usually better tolerated», she specifies. Each body reacts in its own way. The thing to do is to test cautiously before discarding them altogether.
All things considered, Lordén prefers to temper expectations before signing off. «No single food eliminates toxins by itself. It is necessary to follow a balanced and varied diet, together with good hydration and moving the body», she reminds. Watermelon, melon and cucumber are, in her words, «several of the foods you can have as an option to increase antioxidant intake and detoxify the body». But not the only ones: «there are many others, such as pineapple, tomato, orange or zucchini, which can be equally valid options».
