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For expectant mothers who must cope with nausea brought on by morning sickness, watermelon appears to give significant relief, says a Vancouver dietitian.

"Watermelon is recommended for morning sickness because it meets several of the characteristics pregnant women need, such as watery, crunchy, sweet, low calorie, mild flavour and no offensive odour," Diana Steele says.

Steele says watermelon contains vitamins A, B6 and C and has high levels of the antioxidant lycopene, which are all essential for an expectant mother and her baby.

"Hydration is also an important factor and there is some research that shows there is a higher risk of premature delivery with not enough fluid intake," she says.

"And because watermelon contains 92 per cent water in a cup (250 millilitres) it is an excellent choice."

Women who suffer morning sickness don't really feel like eating, "but if they don't eat, things can get worse," she adds.

"It is recommended during pregnancy that women should eat small amounts every two hours because when blood levels drop, morning sickness can be initiated."

Steele says watermelon isn't the only source of fat-soluble vitamin A - it can also be found in egg yolks, milk and yogurt, seafood and meat.

"This vitamin is required for fetal lung development, the visual system, the skull and skeleton, the kidneys and brain.

"Women need to have vitamin A through pregnancy and it's best to get it through food," Steele recommends.

The following recipe for a refreshing smoothie combines all things good for an expectant mom. The ginger helps settle a nauseous stomach, the soy milk provides protein and the watermelon gives hydration.

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Watermelon ginger smoothie

Ingredients

50 ml (1/4 cup) granulated sugar

50 ml (1/4 cup) water

3 slices (each 5 cm/2 inches) fresh ginger

1 l (4 cups) cubed seedless watermelon

250 ml (1 cup) vanilla soy milk

Method

In small saucepan, over medium high heat, cook sugar and water until sugar is dissolved, about 3 minutes.

Add ginger and bring to boil, reduce heat and simmer for 5 minutes.

Remove from heat and let sit for 30 minutes. Syrup can be stored for up to 2 days.

Pour syrup through strainer.

In a blender, combine watermelon, soy milk and syrup. Process until smooth. Serve immediately.

Refrigerate any unused smoothie for up to 1 day.

Makes 2 servings.

Nutrients per serving: 230 calories, 4 g protein, 2 g total fat, 58 g carbohydrates, 2 g fibre, 60 mg sodium.

Source: www.watermelon.org