A Complete Guide to Seedless Watermelon: Nutrition, Health Benefits, and Recipes

An In-Depth Look at Seedless Watermelon

Seedless watermelon, known as sandia sin semilla in Spanish, has become increasingly popular in recent years. While regular seeded watermelon requires spitting out hard black seeds while eating, seedless varieties allow you to enjoy more of the sweet, juicy red flesh.

What Is a Seedless Watermelon?

Seedless watermelons, Citrullus lanatus, are a sterile hybrid variety of watermelon produced by cross-pollinating male pollen with a female watermelon flower. The resulting fruit contains no mature black seeds as found in normal melons.

While not completely seedless, immature white ovules can be found scattered throughout a seedless watermelon's flesh and eaten along with the juicy red meat.

How Seedless Watermelons are Grown

Producing seedless watermelons requires careful agricultural practices by crossing a tetraploid parent watermelon, which contains four sets of chromosomes per cell, and a diploid watermelon variety having the standard two chromosome sets per cell.

The tetraploid parent produces the sterile triploid offspringwith three chromosome sets per cellthat grows into the final seedless melon sold in grocery stores and markets.

Advantages of Seedless Varieties

Seedless watermelons are easier, cleaner, and more enjoyable to eat since you don't need to remove hard black seeds while chewing. Some other advantages include:

• More edible flesh per fruit
• Typically sweeter in taste
• Thinner rinds for easier slicing
• Lower incidence of stomach upsets

Nutritional Value of Seedless Watermelon

Sweet, low calorie seedless watermelon offers a range of important vitamins, minerals, and beneficial plant compounds like lycopene that support good health.

Low in Calories, High in Water Content

A one-cup serving provides just 46 calories, making it an excellent choice if you're watching your weight. Meanwhile, water comprises about 92% of a watermelon's weight, keeping you well hydrated.

Rich in Lycopene and Other Antioxidants

Watermelon flesh gets its bright red color from the antioxidant lycopene, also found in tomatoes and red grapes. Lycopene protects your body from damaging free radicals and may help lower heart disease and cancer risks.

Contains Vitamins A, C, and Potassium

This melon variety also supplies essential vitamins and minerals that support overall body function. It's a good source of immune-boosting vitamin C and vision-protecting vitamin A. Potassium helps control normal blood pressure levels

A Low-Sugar Fruit

While pleasingly sweet in taste, a one-cup serving of diced watermelon still only has about 12 grams of sugar, half that of many other fruits like apples or grapes.

Health Benefits of Eating Seedless Watermelon

The unique nutritional profile of seedless watermelon makes it a healthy addition to your diet that may deliver significant wellness benefits.

May Improve Heart Health

Lycopene found in abundance in pink and red fleshed melons may relax blood vessels to improve blood flow and lower blood pressure. The combination of citrulline, vitamin A, and potassium further support heart health.

Could Lower Risk of Some Cancers

Research suggests the lycopene in watermelon acts as a powerful antioxidant that neutralizes free radicals capable of contributing to some cancer development. Melon also contains a compound called Cucurbitacin E that blocks signals needed for cancer cell growth.

Supports Immune System Function

Rich in vitamin C, watermelon provides a third of the recommended daily amount in a 2-cup serving. Vitamin C plays a key role in immune defense and may help shorten the duration and severity of common colds and infections.

May Reduce Inflammation

Chronic inflammation contributes to many diseases like heart disease and diabetes. Watermelon's lycopene and vitamin A appear to reduce certain inflammatory response chemicals, helping lower inflammation and disease risks.

Helps Support Weight Loss

With only around 40 calories and 2 grams of fiber per cup serving, watermelon can help satisfy hunger and fill up your stomach, reducing calorie intake. The melon also provides citrulline that might slightly boost metabolism and fat burning.

Selecting and Storing Seedless Watermelon

Follow these helpful tips for picking the perfect seedless watermelon at the store and keeping it as juicy and delicious as possible.

Choosing a Ripe Melon

Select a watermelon that is heavy for its size with a symmetrical oval shape and yellow rather than white underside where it rested on the ground. Ripe fruits make a hollow thumping sound rather than a high-pitched ping when tapped.

Cutting a Whole Watermelon

Place on a stable cutting surface, positioning the watermelon on its side. Slice from top to bottom using a large sharp knife, cutting in half from stem end to blossom end first before slicing again to quarter the fruit.

Storing for Maximum Freshness

Let cut pieces breathe at room temperature covered with plastic wrap in the fridge for 3-4 days maximum or place cubes in an airtight container for 3 days. Quick pickle cubed melon or juice to preserve freshness longer.

Simple and Healthy Watermelon Recipes to Try

Seedless watermelon requires minimal prep and mixes well with other flavors making it perfect for easy snacking as well as fun recipes like:

Cubes With Lime and Mint

Cube, toss with lime juice and zest, torn fresh mint leaves, and sprinkle with chili powder for a zesty acidic bite.

Watermelon Gazpacho Soup

Blend cubed melon with tomato juice, bell peppers, onion, garlic, olive oil, sherry vinegar, and cumin for a refreshing chilled summer soup.

Skewered Chicken Caprese with Watermelon

Thread chicken breast pieces, watermelon, tomato and mozzarella balls on sticks for quick grilling paired with a balsamic reduction for dipping.

Sparkling Watermelon Spritzer

Mix watermelon juice with sparkling water, lime juice, mint syrup and a splash of rum or vodka for a light, fruity cocktail the whole family can enjoy.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.