Watermelon

The watermelon, native to Africa, are known for their bright color and distinct seeds. Cultivated for at least 4,000 years, watermelons were quickly adapted along the Nile River and were found in some of the tombs of ancient Egyptian pharaohs. As watermelon made its way north, its stable seeds were quickly transported around the Middle East and onto Asia, where it remains a popular fruit to this day. Over the years, varieties were created to reduce wilt and disease. This was accomplished by producing a much thicker rind, which also created the benefit of being able to ship the fruit over longer distances. Today, watermelon is mostly popular in the summer months, but can be found during most seasons due to its commercial growth and ease of shipping.

Key Nutrients

Watermelon is a great source of vitamin C, beta carotene and lycopene. Being a fruit high in water content, watermelon is a food low in saturated and unsaturated fat content.

Health Benefits

Beta Carotene – Beta carotene has been well-studied as a dietary antioxidant. Carotenoids are also thought to benefit eye health. Some studies support a role of carotenoids in reducing macular degeneration.

Vitamin C – Regular consumption of foods rich in vitamin C helps the body develop resistance against infections and scavenges harmful, pro-inflammatory free radicals. Vitamin C also helps to prevent respiratory problems such as asthma and lung cancer. Vitamin C has been shown to lower blood pressure, and therefore lessen the probability of hypertension.

Season

Watermelon is available in late Summer to early Fall.

Nutrition Information

Per 1 cup (152 grams):

Calories (cKal): 46
Protein (grams): .93
Total Fat (grams): .23
Carbohydrates (grams): 11.63
Fiber (grams): .6

Buying and Storing

When buying watermelon, make sure the melon is firm to the touch and free of blemishes. When storing at home, a whole melon can last on your countertop for up to ten days, while a cut watermelon should be stored for no more than four days in your refrigerator.

Best Way to Add to Diet

Watermelon makes the ideal summertime snack. With this said, watermelon makes a great addition to any fruit salad or summer barbeque. Add a bit of watermelon to salad greens with goat cheese, or serve some watermelon slices with orange sorbet during dessert.