Watermelon Isn't Just for Kids

Ah, watermelon—the quintessential summer fruit. Juicy, sweet, and undeniably refreshing, it’s the fruit you can always count on to cool down on a hot day. But is it just a sugary indulgence, or does this giant berry (yes, it’s technically a berry - bananas too!) pack a nutritional punch? Let’s dive in and see what makes watermelon more than just a delicious seasonal treat.

Why Watermelon Deserves a Spot in Your Summer Diet

1. Hydration Hero

At a whopping 92% water, watermelon is essentially nature's sports drink. With its high water content, it’s an excellent way to stay hydrated during the sweltering summer months. On top of that, it contains key electrolytes like potassium and magnesium, making it a perfect post-workout snack. There’s no need for sugary, artificial hydration drinks like Gatorade. Instead, grab a slice of watermelon! (Okay, they don’t travel quite as well as a can or bottle.)

2. Lycopene Power

Lycopene, the red pigment found in watermelon, is one of the most potent antioxidants you can consume. Watermelon contains more lycopene than tomatoes, making it a secret weapon for your health. Studies have linked lycopene to:

• Heart Health: It may help lower LDL (sometimes called ‘bad’) cholesterol and improve blood vessel function.
• Anti-inflammatory Benefits: Lycopene is known for its ability to fight inflammation, which can help ease muscle soreness and joint pain.
• Skin Protection: Research suggests that lycopene can act as a natural sunscreen booster, providing some extra protection from harmful UV rays. (But remember, you can only boost sunscreen if it’s on your skin!)

3. Blood Pressure Booster

Watermelon also packs a powerful punch when it comes to supporting cardiovascular health. Thanks to an amino acid called citrulline, watermelon can:

• Relax blood vessels, potentially lowering blood pressure.
• Enhance circulation, which can improve athletic performance. (This is why citrulline is commonly used in pre-workout supplements.)

So if you're looking to keep your blood pressure in check while staying hydrated, watermelon might just be your best friend.

4. Gut-Friendly Fiber

Watermelon is not only hydrating, but it’s also a great source of fiber, making it beneficial for digestion. The high water content, combined with natural enzymes, helps support a healthy gut microbiome and prevents bloating. Plus, the fiber can aid in smooth digestion and regular bowel movements, helping you feel lighter and more energized.

5. Low-Calorie Sweetness

Despite its sweet taste, watermelon is surprisingly low in calories, with just about 46 calories per cup. While it does have some natural sugars, it has a moderate glycemic index (around 72), meaning it won’t spike your blood sugar the way other high-glycemic fruits might. For a balanced snack, pair watermelon with a source of protein, like plant-based cheese or a handful of nuts, to slow the release of sugars into your bloodstream.

The Not-So-Sweet Side of Watermelon

1. Water Guzzler

Watermelon is a water-intensive crop, requiring large amounts of water to grow, especially in dry areas like California and parts of Africa. While this makes it a fantastic hydrating fruit for us, it’s essential to consider its environmental impact. To make a more eco-friendly choice:

• Buy locally when possible to minimize transportation emissions.
• Support sustainable farming practices that focus on water conservation and soil health.

2. Labor Concerns

Watermelon farming in certain regions, especially in Central America and parts of Africa, can rely on low-wage labor, with workers sometimes facing unsafe conditions. If you want to ensure your watermelon is ethically sourced, consider buying Fair Trade-certified melons or supporting local farmers at your nearby farmer’s market.

3. Rind Waste

A lot of watermelon goes to waste when people toss out the rind, but did you know the rind is actually edible and nutrient-rich? Instead of tossing it, try pickling it, or chop it up and add it to stir-fries, salads, or smoothies. This not only reduces waste but also gives you an extra nutritional boost.

Seeded or Seedless: That Is the Question

When it comes to watermelon, one of the biggest debates is whether to choose seeded or seedless varieties. Both have their pros and cons, so let’s break it down.

First, nutritionally speaking, there's little difference between the two. Both are packed with hydrating water, lycopene, and vitamins A and C. If you happen to munch on a few seeds in a seeded watermelon, you’ll gain a bit more nutritional value, but it’s not a dealbreaker for most.

Of course, seedless might be more convenient. Some swear that it is not as sweet and juicy, but others swear the opposite. Do your own experiment.

Seedless watermelons require a more complex cultivation process, as they need specific hybridization techniques to produce fruit without seeds. This can sometimes lead to more resource-intensive farming practices. Seeded watermelons, conversely, are naturally occurring and may be a more sustainable option for eco-conscious consumers.

Ultimately, whether you choose seeded or seedless depends on your personal preference. Do you prefer the convenience and mess-free experience of seedless, or the nostalgic charm and richer flavor of a seeded melon? Either way, both options offer the same hydrating and healthful benefits.

Exploring Unique Watermelon Varieties

While the classic red watermelon is the go-to for many, there are some intriguing varieties worth exploring. Let’s dive into a few of the most interesting and unusual types of watermelon:

1. Square Watermelon
The square watermelon, primarily popular in Japan, is more of a novelty than a mainstream fruit. These watermelons are grown in square boxes, which forces them into their signature shape. Not only does this make them easier to stack and store, but it also creates a striking appearance that’s perfect for gifting. While the flavor is similar to that of a regular watermelon, it does come with a much higher price tag due to the unique growing process.

2. Yellow Watermelon
Yellow watermelon is a fun variation of the traditional watermelon, with bright yellow flesh instead of the usual red. It has a sweeter, honey-like flavor and a slightly smoother texture than red watermelon. Yellow watermelons are often less watery and a little firmer, but still refreshing. Nutritionally, they offer the same hydrating benefits as red watermelon, with a similar nutrient profile. They contain slightly less lycopene, the antioxidant that gives red watermelon its color.

3. Orange Watermelon
Orange-fleshed watermelons are another interesting variety. These melons have a vibrant, orange interior and are typically sweeter than their red counterparts, with a honeyed, floral flavor. Orange watermelons can be slightly denser and less watery, offering a more substantial texture. They still contain plenty of the hydrating water and vitamins you’d expect from watermelon, along with a small amount of beta-carotene, which is what gives them their color.

4. Mini Watermelon
For those who prefer smaller portions or want an easy-to-carry snack, mini watermelons (sometimes called "personal watermelons") are a perfect option. These small, compact watermelons are usually seedless and have a similar taste to regular watermelon, but in a more convenient size. They’re great for a solo snack or smaller households.

Watermelon comes in many shapes, sizes, and colors, and each variety offers its unique taste and texture. Whether you're trying the square watermelon as a fun novelty, the sweet yellow or orange varieties for a twist on tradition, or the mini watermelon for a convenient snack, there's a watermelon for every occasion. Next time you pick up a watermelon, consider trying something new and expanding your summer fruit horizons!

Exploring Other Melons

While watermelon reigns supreme as the summer fruit of choice, it's worth mentioning that there are many other delicious melons to explore, each with unique flavors and nutritional benefits. Here are a few:

• Cantaloupe: This orange-fleshed melon is rich in vitamin A and beta-carotene, which are great for skin and eye health. It also provides a solid dose of vitamin C, which boosts immunity and supports collagen production.
• Honeydew: The pale green flesh of honeydew is sweet and hydrating, and it’s high in vitamin C. Honeydew is a bit lower in calories compared to watermelon, making it a good option if you're looking to cut back on sugars while still enjoying a refreshing fruit.
• Crenshaw: A cross between a casaba melon and a cantaloupe, Crenshaws have a more savory-sweet flavor profile. They are rich in potassium and fiber, helping with heart health and digestion.

Although watermelon tends to be the star when it comes to hydration, these melons also offer fantastic nutritional benefits. So, don’t hesitate to explore the melon patch and add variety to your summer fruit lineup!

How to Pick & Store Watermelon

Picking the Perfect Melon
When it comes to choosing the best watermelon, a few simple tips can help:

• Look for the Spot: A ripe watermelon should have a creamy, yellowish spot on its belly, where it rested on the ground while growing.
• Tap Test: Give it a tap—if it sounds dull, it’s ripe. If it sounds hollow, it might still be underripe.
• Heavy for Its Size: A dense melon is generally a juicier one.
• Uniform Shape: Make sure it’s symmetrical—lopsided ones are often overripe or underdeveloped.
• Smell: A ripe melon, particularly a cantaloupe, will smell delicious when you put your nose up to the ends. This may not work as well with watermelon, though.

Bagging Your Watermelon at the Grocery Store
Several summers ago, I worked as a cashier at Whole Foods. After injuring my wrist bagging an enormous watermelon, I learned there’s a safer way to do it. The trick is to place the mouth of an empty bag—preferably paper or reusable—next to the watermelon on the conveyor belt and gently roll the melon into the bag. Once it’s secure, you can either continue bagging or head home to enjoy your brand-new treat. A bag is much easier to lift than a rolling melon, trust me!

Storage Tips

• Whole: Watermelon keeps well for up to 10 days at room temperature or in the fridge.
• Cut: Store in an airtight container for about 3–4 days in the fridge.
• Freeze It: For smoothies or popsicles, slice and freeze watermelon cubes. You can also blend it into a refreshing sorbet!

Get Creative with Watermelon

There’s more to watermelon than just slicing and eating it! Try these creative ideas:

• Watermelon Salad: Toss watermelon cubes with feta, fresh mint, and a drizzle of olive oil for a refreshing twist on a summer salad.
• Grilled Watermelon: Give watermelon a smoky-sweet flavor by grilling it! A perfect addition to your summer barbecue.
• Watermelon Rind Pickles: Reduce waste while making a fun and tangy snack.
• Agua Fresca: Blend watermelon with lime juice and a touch of honey for a refreshing drink that also has electrolytes in it.

Final Thoughts

Watermelon isn’t just a sweet treat; it’s a hydration hero that supports heart health, digestion, and circulation, all while being a guilt-free indulgence. Whether you’re snacking on it solo, making a salad, or grilling it for a unique twist, watermelon is a true summer superstar. How do you like to enjoy watermelon? Share your favorite recipes or tips in the comments below!

Cleveland Clinic on watermelon and health

Watermelon provides relief from muscle soreness

(This blog is not intended to diagnose or treat disease. I am not a physician. Please consult your physician for any medical advice. Thanks.)

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