When the sun is blazing, the grill is fired up, and friends are gathering for backyard barbecues, there’s one fruit that always finds its way to the table: watermelon. But beyond its cool, juicy refreshment and red hue, watermelon is one of the most nutrient-dense and functional fruits you can enjoy during the summer.
The Nutritional Power of Watermelon
Watermelon isn’t just water and sugar; it’s a functional fruit packed with compounds that support hydration, immunity, recovery, and more.
Here’s what you’re actually getting with every bite:
Lycopene
One of the most powerful antioxidants found in watermelon. Lycopene gives watermelon its red color and helps protect your body from oxidative stress. It’s also been linked to heart health, reduced inflammation, and even skin protection from sun exposure — all things that matter during summer.
Over 90% Water Content
This fruit is a natural hydrator, which is crucial during hot, active summer days. Instead of chugging sugary sports drinks, reach for a few slices of watermelon post-beach or post-workout to replenish fluids and electrolytes.
L-Citrulline
An amino acid that supports muscle recovery and blood flow. L-citrulline has been shown to help reduce muscle soreness after intense physical activity — whether you're lifting heavy or running around with the kids at a cookout.
Vitamin C & Vitamin A
These immunity-boosting vitamins support skin health, eye health, and collagen production. Vitamin C also helps neutralize free radicals, while vitamin A (from watermelon’s beta-carotene) keeps your vision sharp and your immune system strong.
Potassium & Magnesium
Electrolytes that keep your muscles functioning, help regulate blood pressure, and maintain nerve balance. These are essential minerals when you’re sweating more than usual in the summer heat.
Host the Perfect Summer BBQ with ECB + Watermelon
No summer gathering is complete without good food on the grill and watermelon on the table. Whether you’re throwing a backyard bash, poolside lunch, or neighborhood cookout, Eat Clean Bro has the ultimate boxes to make it easy.
Grass-Fed Burger Box
Take your summertime cookout to the next level with BRO's classic Grass-Fed Burger Box. It’s fully stocked with premium ingredients and perfect for feeding a hungry crowd.
What’s inside:
- 6 Grass-Fed Burgers (raw)
- 6 Brioche Buns
- 12 Slices of American Cheese
- Pickles
- Burger Seasoning
- Extra Virgin Olive Oil
- BRO’s Signature Burger Sauce
- Gloves for safe prep
Chicken Sandwich Box
Want something light but flavorful? Our Chicken Sandwich Box offers a gourmet sandwich experience — clean, bold, and summer-approved.
What’s inside:
- 6 Balsamic-Marinated Chicken Breasts (raw)
- 6 Brioche Buns
- 12 Slices of Mozzarella Cheese
- Arugula
- Roasted Red Pepper & Plum Tomato Spread
- Calabrian Chili Aioli
- Gloves for safe prep
Both boxes are simple to prep and share, making them perfect for hosting — just add watermelon slices or even skewers of watermelon, feta, and mint for the ultimate refreshing side.
Watermelon’s cooling sweetness balances the savory flavors of burgers and grilled chicken, helping you stay cool, hydrated, and satisfied.
Why It’s the Ultimate Summer Fruit
There’s a reason watermelon shows up at nearly every BBQ, picnic, and pool party — and it’s not just tradition. It’s the perfect balance of flavor, hydration, and functionality.
- Easy to prep and share
- Cooling and refreshing, balances out savory grilled foods like burgers or chicken
- Naturally sweet and kid-approved
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Low in calories, so you can enjoy a generous portion without guilt
Whether it’s enjoyed straight off the rind, in a fruit salad, or skewered with feta and mint, watermelon fits right into the rhythm of summer living: light, fresh, and good for you.
Make Watermelon Work for You
You don’t have to overhaul your diet to get watermelon’s benefits. Try these simple ways to add it into your week:
- Post-gym recovery snack with a pinch of sea salt
- Refreshing side dish to your Eat Clean Bro meal
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Frozen cubes added to smoothies or sparkling water
Clean Eating, Summer Style
While Eat Clean Bro keeps your weekly meals clean, balanced, and protein-rich, we also believe in seasonal eating, and summer is the time to lean into foods like watermelon that support your goals naturally. Whether you’re meal-prepping with us or building your own BBQ plate, watermelon adds value to your nutrition and joy to your summer routine.
Eat Smart. Stay Cool. Fuel Your Summer Right.
Enjoy the sunshine, keep your plate colorful, and don’t sleep on watermelon — the ultimate summer superfruit.
