Keep Cool with some…
As the weather heats up across the country and humidity is the daily norm for most of us, nothing sounds better than to cool down and hydrate with the sweet flavors of bright, vibrant summer fruit like watermelon. They are one of my favorite fruits to consume when I feel like water is just not enough to satisfy my thirst. Thankfully, they are one of the fruits that Donya enjoys, and I feel like it is a win all around because they are highly nutritious and jam-packed with benefits.
Watermelon is a fruit native to the Kalahari desert in Africa and is related to the cucumber family. More than 1000 kinds of watermelons are cultivated worldwide. However, here in the United States, it seems as if there is an abundance of seedless watermelons in our grocery stores. A funny fact about seedless watermelons is that they have seeds. Yes! They contain tiny little white seeds and were developed just recently, in the 90s, as an alternative for those that did not want to spit out the seeds.
Watermelon is highly nutritious even though it consists of 92% water. Watermelon is fat-free, contains less than 8% carbohydrates, has good amounts of fiber, and is relatively low in sugar. In addition, watermelon contains antioxidants, phytochemicals, vitamins, and minerals.
Does the antioxidant lycopene ring a bell? We tend to think of tomatoes when we hear the word lycopene, but what if I told you that watermelon has just as much if not more lycopene content than a tomato. In fact, on average, not taking into account the type or size, watermelon has about 40% more lycopene than raw tomatoes. Lycopene is a red pigment that occurs naturally in specific plants, and it is what gives watermelon (and tomatoes) their beautiful red coloring. It is known for protecting the body against free radicals and oxidative damage. Lycopene helps prevent certain chronic diseases like diabetes, osteoporosis, and neurodegenerative diseases. Lycopene can also aid in preventing the process from which healthy cells become cancerous cells. Studies show that a diet with high lycopene intake reduces occurrences of certain cancers like cervical, breast, and prostate. High levels of lycopene also reduce the risk of macular degeneration while protecting against bone loss. In addition, lycopene reduces inflammation and has tumor suppressor activity.
Watermelon is also a rich natural source of L-citrulline, an amino acid linked to lowering blood pressure. L-citrulline not only helps with exercise performance but also with muscle recovery after an intense workout. There have been studies in Spain researching watermelon juice as a possible functional drink for athletes. Research showed that when athletes were given watermelon juice before their workouts, they felt reduced muscle soreness and reduced their recovery heart rate after 24 hours. In addition, L-citrulline, another amino acid, helps fight diabetes when metabolized into L-arginine. Both amino acids aid in lowering cholesterol as well.
As mentioned earlier, watermelon contains loads of the phytochemical beta carotene, which the body cannot create but derives from plant sources. Beta carotene has antioxidant properties and is essential for the health and functioning of the immune system. It supports cell growth and is a significant player in maintaining organs such as the heart and kidneys. A rich diet in beta carotene can play a huge role in maintaining a youthful appearance and protecting the skin and eyes from aging. It also has anticancer properties, helping boost the immune system and preventing the growth of tumors.
In addition, watermelon is a low-energy-density food used to aid in weight management. It promotes healthy digestion and is a great food to consume for balancing the body’s pH. Watermelon’s vitamins and minerals contribute to managing cholesterol and appetite, supporting the nervous system, and improving eye and skin health. In addition, it can alleviate headaches and constipation, lower the risk of heat stroke and dehydration, and aid our kidneys with eliminating toxins. Watermelon is rich in potassium and contains higher amounts of potassium than bananas. The potassium levels found in watermelon contribute to watermelon’s heart health benefits. The seeds are also incredibly beneficial to our health because they contain magnesium, copper, iron, and zinc. In addition, they promote strong bones and further contribute to healthy digestion, strong immunity, and balancing blood sugar levels.
So, how do we pick out the perfect watermelon at the grocery store? First, go ahead and pick it up. Feel the weight of the watermelon and make sure it is substantial. The watermelon should feel heavy. Secondly, look for a yellow spot! If you see a yellow area, the chances are that the watermelon is ripe and ready to take home. Are you still not sure? Go ahead and tap on it and listen to the sound. If it sounds hollow, then congratulations, you picked a winner!
Here are some of my go-to Watermelon recipes that will have your mouth watering and your body feeling supported and energized (see below):
Recipe retrieved from:
https://www.erinliveswhole.com/watermelon-salad-with-feta/#tasty-recipes-27999
References:
Alison J. Edwards, Bryan T. Vinyard, Eugene R. Wiley, Ellen D. Brown, Julie K. Collins, Penelope Perkins-Veazie, Robert A. Baker, Beverly A. Clevidence, Consumption of Watermelon Juice Increases Plasma Concentrations of Lycopene and β-Carotene in Humans, The Journal of Nutrition, Volume 133, Issue 4, April 2003, Pages 1043–1050, https://doi.org/10.1093/jn/133.4.1043
Christensen, Emma. (2020). The best way to pick a watermelon. Kitchn. Retrieved from https://www.thekitchn.com/the-best-way-to-pick-a-watermelon-172375
Collins JK, Wu G, Perkins-Veazie P, Spears K, Claypool PL, Baker RA, Clevidence BA. Watermelon consumption increases plasma arginine concentrations in adults. Nutrition. 2007 Mar;23(3):261-6. doi: 10.1016/j.nut.2007.01.005. PMID: 17352962.
Figueroa A, Wong A, Jaime SJ, Gonzales JU. Influence of L-citrulline and watermelon supplementation on vascular function and exercise performance. Curr Opin Clin Nutr
Metab Care. 2017 Jan;20(1):92-98. doi: 10.1097/MCO.0000000000000340. PMID: 27749691.
Filippone, Peggy. (2019). All about the 4 types of watermelons. The Spruce Eats. Retrieved from https://www.thespruceeats.com/types-of-watermelon-1807870#:~:text=All%20About%20the%204%20Types%20of%20Watermelon%201,4%20Yellow-Orange%20Watermelons.%20...%205%20Enjoying%20Watermelon.%20
Lum, T., Connolly, M., Marx, A., Beidler, J., Hooshmand, S., Kern, M., Liu, C., & Hong, M. Y. (2019). Effects of Fresh Watermelon Consumption on the Acute Satiety Response and Cardiometabolic Risk Factors in Overweight and Obese Adults. Nutrients, 11(3), 595. https://doi.org/10.3390/nu11030595
Makaepea M. Maoto, Daniso Beswa & Afam I. O. Jideani (2019) Watermelon as a potential fruit snack, International Journal of Food Properties, 22:1, 355-370, DOI: 10.1080/10942912.2019.1584212
Martha P. Tarazona-Díaz, Fernando Alacid, María Carrasco, Ignacio Martínez, and Encarna Aguayo. Watermelon Juice: Potential Functional Drink for Sore Muscle Relief in Athletes. Journal of Agricultural and Food Chemistry 2013 61 (31), 7522-7528DOI: 10.1021/jf400964r
Naz, A., Butt, M. S., Sultan, M. T., Qayyum, M. M., & Niaz, R. S. (2014). Watermelon lycopene and allied health claims. EXCLI journal, 13, 650–660.
Walallawita, U. S., Wolber, F. M., Ziv-Gal, A., Kruger, M. C., & Heyes, J. A. (2020). Potential Role of Lycopene in the Prevention of Postmenopausal Bone Loss: Evidence from Molecular to Clinical Studies. International journal of molecular sciences, 21(19), 7119. https://doi.org/10.3390/ijms21197119
