The Ultimate Guide to Benefits, Selection, and Uses of Watermelon

The Refreshing Goodness of Watermelon

Watermelon is one of the most beloved fruits during warm weather for good reason. The sweet, juicy red flesh is positively refreshing on a hot summer day. While watermelon has long been a tasty treat, science is revealing many health benefits hidden within this hydrating fruit.

Watermelon Origins and Varieties

Watermelon originated thousands of years ago in Africa before spreading to countries around the world. Early watermelons were likely bitter with white rinds and pale flesh. Over centuries, farmers selectively bred the fruit for its sweetness and red interior.

Today there are over 1,200 watermelon varieties. Popular types include seedless, picnic, icebox, yellow/orange, and mini watermelons. Different varieties range in size, color, sweetness, and seed amount.

Watermelon Growth and Harvest

Watermelon is a warm season crop that requires plenty of sun and rich soil. Farmers often grow watermelons in temperate regions, harvesting them during summer months. The melon's curly tendril signals when it's ripe for picking.

The average growing time is three months, but farmers can accelerate harvest with plastic mulch, row covers, and irrigation. Once picked, ripe watermelons last around two weeks refrigerated.

Watermelon Nutrition Facts

Watermelon is 92% water, hence the name. A 2-cup serving contains 104 calories and delivers a day's worth of vitamin C. It also provides vitamin A, potassium, magnesium, and antioxidants like lycopene and citrulline.

The fruit's red pigment comes from lycopene, a powerful antioxidant also found in tomatoes. Watermelon packs more lycopene than raw tomatoes. Studies link lycopene to heart health benefits.

The Many Health Benefits of Watermelon

While delicious, watermelon offers much more than sweet flavor. Scientific research shows that compounds and nutrients in the melon may provide impressive health benefits.

Hydration

Dehydration is a common problem with far-reaching effects. Since watermelon is over 90% water, eating it helps combat low fluid intake. The juice hydrates the body and skin.

Cardiovascular Health

Lycopene and citrulline in watermelon assist heart health. Lycopene reduces inflammation linked to heart disease. Citrulline helps lower blood pressure by relaxing blood vessels. Together they boost circulation.

Anti-Inflammatory

Chronic inflammation contributes to many diseases. Watermelon's lycopene, vitamin C, and cucurbitacin E have anti-inflammatory properties that may help reduce inflammation in the body.

Digestion and Regularity

Watermelon contains fiber, potassium, and water, all of which promote regularity and healthy digestion. The fluids and nutrients aid movement through the digestive tract.

Immune Support

Vitamin C is essential for immune function. One wedge of watermelon can meet the recommended daily amount of vitamin C to help strengthen the immune system against pathogens.

Skin and Hair Health

Watermelon's blend of antioxidants and vitamins C, A, and B6 helps maintain healthy, glowing skin and hair. Lycopene protects skin from sun damage, while vitamin A promotes collagen growth.

Choosing the Best Watermelons

To enjoy all of watermelon’s natural goodness, start by selecting fresh optimal melons. Use these tips when picking watermelons:

Check Color

A ripe watermelon has a rich, deep red color on the bottom where it rested on soil. Pale, orange, or white coloring suggests under ripeness.

Inspect Shape

Well-formed watermelons should be symmetrical with no dents or flat sides. Oblong melons often signal higher sugar content than round ones.

Feel the Rind

A firm, taut rind indicates ripeness. Press your thumb into the bottom rind and it should barely indent. Smooth, shiny rinds are ideal.

Lift It Up

The melon should feel heavy for its size with no cracks or leaks. Very light or waterlogged melons tend to be less ripe and flavorful.

Examine Stems

Look for a dried, coiled stem rather than green tendrils. Green stems mean the fruit detached prematurely.

Delicious Ways to Eat Watermelon

Watermelon can be used in sweet and savory dishes. Consider these refreshing ideas:

Fruit Salads

Cube watermelon and combine it with berries, mango, pineapple, grapes, or citrus fruits for a healthy fruit salad.

Smoothies

Blend watermelon chunks with Greek yogurt and mint or spinach for a nutrient-packed smoothie.

Infused Water

Add watermelon slices or juice to water to create a tasty hydrating infused beverage.

Salsa

Dice watermelon and mix with tomatoes, onion, lime, cilantro, and jalapeño for a unique salsa.

Pickles

For a tangy twist, pickle watermelon rind to enjoy as a crispy snack or tangy garnish.

Popsicles

Puree watermelon and pour into popsicle molds for a homemade frozen treat.

Picking the Perfect Watermelon

With so many impressive benefits inside, choosing an optimally ripe watermelon is key. Keep these final tips in mind:

Buy In Season

Shop for watermelons during peak summer and early fall months for prime flavor and quality.

Try Different Types

Mix up your melon game by tasting different watermelon varieties like Orangeglo, Moonshine, and Jade Jewel.

Cut Immediately

Refrigerate whole watermelons, but slice just before eating. The flesh loses beneficial antioxidants after cutting.

Eat Both Flesh and Rind

While the flesh is sweet, don’t skip the rind. It contains concentrated doses of citrulline and other nutrients.

With its juicy, refreshing flavor and bounty of health benefits, watermelon is truly an amazing fruit perfect for summer. Follow these tips to pick flavorful melons loaded with key vitamins, antioxidants, and enticing taste.

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.