It’s summer in Spain and so watermelons are everywhere! Watermelon is a summertime staple, and truly one of the most beautiful, delicious, and fun fruits to enjoy. Fortunately it’s also incredibly good for you. Here are just some of the things to know…
Watermelon keeps you hydrated
Water isn’t in this fruit’s name by chance. One cup of watermelon contains five ounces of water (about the size of a yogurt container). Consuming an adequate amount of fluid—including from water-rich foods—supports circulation, skin health, and digestion. It also helps regulate body temperature, organ and joint function, metabolism, appetite, and waste elimination.
It boasts key nutrients and few calories
Watermelon is lower in calories and sugar than you may think. One cup of watermelon provides 45 calories from 11 grams of carbohydrate, 9 grams of which are naturally occurring sugar. But that natural sweetness is bundled with vitamins A and C, which support immune function and skin health, in addition to smaller amounts of potassium, magnesium, B vitamins, and health-protective antioxidants.
Watermelon helps lower blood pressure and improve circulation
L-citrulline, a natural substance in watermelon (particularly in the white part of the rind), has been shown to improve artery function and lower blood pressure by helping blood vessels relax, which opens up circulation.
L-citrulline’s impact on blood flow is also the reason watermelon has been deemed “nature’s Viagra”. Research also shows that L-citrulline may improve muscle oxygenation and athletic performance during endurance exercise.
It reduces muscle soreness
In one study, athletes who consumed 16 ounces of watermelon juice an hour before exercise experienced reduced muscle soreness and a quicker heart rate recovery compared to those who received a placebo drink.
It can lead to healthy weight management
Watermelon may help support healthy weight management when it’s consumed in place of a processed sweet snack. A 2019 study from San Diego State University looked at satiety and weight changes after a four-week intervention in overweight and obese adults.
During the study, one group was asked to consume two cups of fresh watermelon daily, while a second group ate low-fat cookies that had the same number of calories as the watermelon. Participants were allowed to consume their respective snacks any time of day, during one or multiple sittings, or either alone or in combination with other foods.
Researchers found that watermelon promoted greater satiety than the cookies, and that satiety (diminished hunger, greater fullness, and a reduced desire to eat) lasted up to 90 minutes after eating. Additionally, the watermelon eaters lost weight, reduced their waist-to-hip ratios and blood pressure levels, and improved their antioxidant status and blood lipids.
It helps defend against disease
Watermelon is one of the best sources of lycopene, an antioxidant known to combat oxidative stress, which occurs when there is an imbalance between the production of cell-damaging free radicals and the body’s ability to counter their harmful effects. The protection lycopene provides reduces the risk of chronic diseases, including heart disease, type 2 diabetes, and cancer, as well as neurodegenerative diseases like Alzheimer’s. For the most lycopene, opt for traditional pink flesh watermelon, which packs much more of the antioxidant compared to yellow and orange varieties.
How to choose and store a ripe watermelon
The trick to choosing a ripe watermelon is to look for a yellow or cream-colored splotch or ground spot—the fruit’s key sign of peak ripeness. It should also feel heavy when you pick it up, since over 90% of a ripe watermelon is indeed water. To retain the most antioxidants—up to a 139% difference, according to one study —store your watermelon at room temperature. Just be sure to wash the melon before you slice it, to prevent bacteria from being transferred from the surface to the edible fruit.
Ways to enjoy this delicious fruit
Fresh watermelon is amazing as is, but it can also be incorporated into both sweet and savoury recipes. Skewer watermelon and lime juice-coated avocado chunks for a colourful snack or appetizer, served raw or grilled. Make a batch of watermelon salsa by combining the chopped fruit with cucumber, red onion, jalapeno, cilantro, and lime juice.
photo courtesy of PlayTheTunes