It’s sweet, juicy and a seasonal favorite; watermelon may be even better for you than once thought.

A recent study suggests consuming watermelon is associated with greater nutrient intake and diet quality in both children and adults.

Researchers analyzed data from more than 56,000 adults and children across the U.S. who reported their dietary intake in the National Health and Nutrition Examination Survey. They found those who ate the refreshing fruit had more than 5% higher intake of beneficial dietary fiber, magnesium, potassium and vitamin A. They also had a higher intake of lycopene, beta-carotene and other beneficial carotenoids. Additionally, these consumers had more than 5% lower intake of added sugars and total saturated fatty acids.

“Packed with nutrients, low in calories and nearly no fat, watermelon is an excellent choice to include in your diet,” says Pamela Voelkers, health coach and registered dietitian at Aurora Health Care Integrative Medicine in Milwaukee, Wis. “A good source of vitamin C along with other vitamins and minerals, it also provides a rich amount of protective antioxidants including lycopene and other carotenoids.”

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