Watermelon Is a Healthy, Sweet Treat
As the temperature rises, you may be spending more time at barbeques, cookouts, and picnics. One way to keep your calories under control on these occasions is to skip sugary desserts and end your meal with a juicy slice of watermelon.
“Watermelon is an easy fruit to serve at outdoor functions, since it’s completely portable, and one good-sized watermelon will supply a sweet, fresh dessert for many people,” says Jenna Rosenfeld, MS, RD, CDN, CNSC, a registered dietitian at NewYork-Presbyterian/Weill Cornell, “Not only is watermelon delicious, but it’s also packed with nutrition and provides only 46 calories per cup.”
One reason watermelon is such a great summer fruit is that it is composed primarily of water (between 90 and 92 percent). Its high water content helps you stay hydrated, which is important when you’re spending time outside in the heat.
A Wealth of Nutrients
Watermelon is a good source of vitamins A and C, lycopene, potassium, and an amino acid called L-citrulline.
Vitamin A plays an important role in vision, as well as supporting optimal function of the immune system, heart, lungs, and kidneys.
Vitamin C is important for maintaining healthy skin and gums as well as a strong immune system.
Lycopene is believed to help protect against cancer, especially prostate cancer, and is an antioxidant that may help protect cells from the damaging effects of free radicals.
Potassium helps lower blood pressure by regulating the level of sodium in your bloodstream and increasing the amount of fluid your body eliminates. Potassium also plays a role in breaking down carbohydrates and supports healthy muscle and digestive function.
L-citrulline has been shown to improve circulation, relax and dilate blood vessels, and lower blood pressure.
Helpful Tips
“When selecting a watermelon, choose one that is heavier than it appears and sounds hollow when tapped. Make sure it’s free of bruises or cuts and is mostly symmetrical,” says Rosenfeld. Also look for a yellow spot (called a ‘field spot’ because it is where the melon sat in the field and ripened in the sun) on one side—a white spot or no spot indicates that the melon is underripe,
Many people discard the rind and seeds, but the entire watermelon is edible. The rind of the watermelon actually has more L-citrulline than the red, fleshy part. According to the Watermelon Board, you can pickle, juice, or even shred the watermelon rind and use it in cole slaw. The watermelon seeds can also be eaten; drizzle them with a little olive oil and a sprinkle of salt or cinnamon and roast them in the oven for a crunchy snack. Watermelon seeds are high in iron, magnesium, protein, and zinc.
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