Watermelon: Good to Eat. Good For You.
By Carey Stites
Summer is here. Memorial Day is past and we’re racing toward the Fourth of July. Temperatures soar into the 90s. Along with the heat comes the traditional backyard family barbecue which typically sets the stage for meals consisting of hamburgers, hot dogs, fajitas, kabobs, potato salad, popsicles and, of course, watermelon!
There is nothing more refreshing than diving into a large, chilled wedge of juicy watermelon on a hot summer Texas day. Watermelon is grown in 44 states as well as all around the world, which makes it a seasonal staple for millions of people every year. Watermelon is a fruit native to South America and has the scientific name “Citrullus Lanatus.”
While green outer rind is rarely consumed (although loaded with fiber), inside is soft and fleshy and is either seeded or seedless.
The best time to reap the benefits of watermelon is summertime, when the fruit is in season and is sold in many varieties from color, to size to seeded/seedless. By making delicious watermelon a part of your daily meal plan, you can indulge in this fresh, juicy fruit while staying hydrated and healthy this summer.
There are many benefits of consuming watermelon—most notably the prevention of dehydration. Watermelon is 92 percent water which results in replenishment of fluid and a likely decrease of body temperature. In tropical regions around the world, people are known to eat watermelon to prevent heat stroke while working in high temperatures. This habit can also be effective in the United States as well where temperatures are unbearably high during the summer months.
Watermelon contains a significant amount of potassium, a mineral, which releases the tension on the blood vessels and stimulates blood flow throughout the body. Other carotenoids present in watermelon, such as lycopene and beta carotene, prevent the arteries and veins from hardening. Keep in mind, however, the amount and type of carotenoids found in watermelon depend on the color of the flesh. Watermelon flesh can be white, salmon yellow, orange, crimson red, scarlet red, pale yellow, canary yellow or green.
Watermelon also has a significant amount of dietary fiber per serving; a cup of diced watermelon contains about 0.6 grams of fiber. With only 46 calories per cup, obtaining fiber from multiple servings throughout the day can increase daily fiber intake naturally without adding an abundance of calories.
As delicious as watermelon is, the numerous health benefits of this fruit offer even more motivation to make it a staple of the summer table. As we reach the dog days of summer in Texas, light, healthy and refreshing treats utilizing watermelon are certainly on the menu! Try these watermelon recipes which can help you stay hydrated, improve health, endure the heat and enjoy the season.
Carey Stites is a registered and licensed dietitian located in Harker Heights, Texas. Carey obtained her master’s degree in nutrition and dietetics from Texas Tech University has been a practicing dietitian since 2001. Carey is also an AFAA certified group fitness instructor and personal trainer; Carey has promoted health and wellness through presentations, classes, writing and cooking demonstrations all over Texas.
Fiesta Chili Lime Fruit Cups
8 clear plastic cups
3 jicama
1 cantaloupe
1 small seedless watermelon
1 pineapple
4 limes
Chili powder (try Tajin or Trechas brands)
Wash and peel all fruit and cut into thick strips. Then, arrange in an even mixture of various fruit strips into each cup. Cut the limes into quarters and garnish each cup with wedge.
Sprinkle chili powder over each cup to taste.
Easy Summer Fruit Salad
1 fresh pineapple (peeled, cored, cubed)
½ cantaloupe (peeled, seeded, cubed)
1 cup watermelon (peeled, seeded, cubed)
2 fresh peaches (pitted, chopped, skin optional)
2 plums (pitted, chopped)
2 bananas (sliced)
2 mandarin oranges (peeled, sectioned)
2 kiwis (peeled, chopped)
2 apricots (pitted, chopped)
10 fresh cherries (pitted, halved)
15 seedless grapes
10 strawberries (chopped)
Prepare the fruit as indicated above and add all to a large bowl, except bananas. Stir together and chill covered for one hour before serving. Add sliced bananas right before serving to guests.
Mojito Watermelon Salad
(Don’t worry. There is no alcohol.)
1 medium seedless watermelon; about 8 cups chopped watermelon
2 tablespoons honey or sugar
½ cup freshly squeezed lime juice
Zest from 1 lime
1/3 cup mint leaves plus a little extra to garnish
If using the watermelon rind as a bowl, be careful when scooping out the watermelon to ensure the bowl has thickness to it. Cut watermelon into bite-size squares. Chop the 1/3 cup mint into thin strips and set aside. In a small bowl, mix together your sweetener, lime juice and lime zest; whisk for a minute. Put the watermelon squares into a bowl, pour the dressing over and then add mint leaves. Stir everything together well and garnish with extra mint. Enjoy!
