Not only is this deep red fruit with a bright green and white rind an iconic symbol of summer, its refreshing and slightly crunchy, juicy sweetness makes it a favorite of many during the hot months. I used to mistakenly think that although watermelon was a tasty treat, it didn't offer much in the way of nutrition, because it was all water and sugars. Watermelon's high water content (almost 92%) does make it a great thirst-quencher, but the 8% of other nutrients is what gives it the "wow-factor."
Watermelon is considered a heavy weight for several key antioxidant nutrients. It contains 21% of the daily recommended value of Vitamin C (immune health), 17% of the daily value of Vitamin A (eye health), vitamin B6 (brain & blood health), and electrolytes like sodium and potassium (fluid balance). Watermelon is a lycopene powerhouse; in fact, it has the highest concentration of lycopene of any other fresh fruit or vegetable, including tomatoes!
Lycopene is a potent anti-inflammatory, is able to neutralize damaging free radicals, and may also be important for bone health. Extensive human studies have shown lycopene to be protective against several cancers, including lung, prostate, breast, endometrial, and colorectal cancers. The amounts of lycopene and other carotenoids actually increase when watermelon is left at room temperature, which is why whole watermelon (and tomatoes) are best stored at room temperature. Obviously, once they are cut open, they need to be refrigerated.
Citrulline is a phytonutrient that the kidneys convert into the amino acid arginine. Arginine strengthens the heart and circulatory system--it is a precursor of nitric oxide which is important for healthy arteries, blood flow, and general cardiovascular health.
It is not uncommon to think that a watermelon's nutrients are most concentrated in the deeper red center, but actually the nutrient content is similar throughout the whole fruit. The white rind, in fact, has the highest concentration of nutrients.
Despite all the concerns about GMOs, there is no need to fear that seedless watermelons are genetically modified--they are actually just a sterile hybrid.
Watermelons are in the cucumber family and must be pollinated by honey bees. A pale or buttery yellow spot on the bottom of a watermelon indicates its ripeness.
Although watermelon is probably most commonly eaten in its plain raw state, try using it in smoothies or as "popsicles" (simply stick toothpicks in chunks of watermelon and freeze--so much healthier than sugary popsicles with artificial colors and flavors!). Here is a recipe for salsa:
Watermelon Salsa (from Eating Well)
3 cups diced watermelon without seeds
2 seeded and minced jalapenos
1/3 cup chopped cilantro
1/4 cup minced red onion
1/4 cup lime juice
1/4 tsp. sea salt (or to taste)
Enjoy your watermelon this summer with the knowledge of its health benefits making it an even sweeter treat!
A note about sun exposure and skin cancer: Avoiding sun exposure is not a healthy idea; it actually increases the risk of cancer! Absorbing Vitamin D from its natural source, sunlight, is vital for a healthy immune system. Likewise, slathering on sunscreens to prevent burning also increases the risk of cancer, since most sunscreens are full of toxic and carcinogenic chemicals that are readily absorbed into the largest organ of the body--the skin. Also, sunscreens prevent the body's absorption of Vitamin D, which we need. The key is to get healthy amounts of daily exposure to sunlight without getting overexposure, or sunburn. If you're going to be out in the sun all day, allow free sun exposure for some of that time and then use a natural healthy sunscreen or cover up with a hat and lightweight clothing to avoid sunburn.
