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(HealthNewsDigest.com) – Watermelon – 100% edible or compostable, making it easy to keep out of landfills. It’s a fruit that is available year-round, from Central America in winter and spring, to US harvests in late spring through the fall, and finally Central and South America in the late fall and early winter. This year-round healthy fruit, is not only good for you, but is budget friendly averaging about seventeen cents a serving.
Watermelons originally came from southern Africa but have been in the US for centuries. In the first cookbook published in the US in in 1796 by Amelia Simmons, there is a recipe for pickled watermelon rind. Early colonists were known for conserving fruits and vegetables to eat during leaner growing seasons.
Every part of a watermelon can be eaten – the flesh, seeds, and the rind which can be pickled, stewed or added to a stir-fry. A fresh watermelon should be firm, heavy, symmetrical and free from bruises, dents and cuts. It should have a creamy, yellow spot on one side which assures you it was ripened in the field in the sun. Remember to wash the rid before cutting the melon because it did sit in the dirt. Uncut and held at room temperature, a whole watermelon will last 3 to 4 weeks after harvest. But since you have no idea when your watermelon was picked, use it within 7 to 10 days after purchase. If you bought your watermelon cold, it is wise to keep it refrigerated until you are ready to use it. Cut watermelon, does need to be kept cold and used within a couple of days. An interesting fact – a watermelon that has never been refrigerated is higher in nutrients.
For a food that is 92% water, watermelon offers a lot more than hydration. A 2-cup serving, approximately one large slice, has only 90 calories and is naturally sweet with no sodium. Watermelon contains vitamins A, C, thiamin, and B6, along with the minerals potassium, magnesium and phosphorus. In addition, watermelon is rich in the pigment lycopene and is a source of the amino acid L-citrulline.
Watermelon outperforms tomatoes in its bioavailability of lycopene, which not only gives the fruit its beautiful red color but lowers the risk for various cancers including prostate, ovarian, cervical, colorectal, and lung. Lycopene is also a natural sunscreen protecting skin cells from UV rays and it can prevent inflammation which is a marker for heart disease. Citrulline is found mostly in the rind and is believed to improve vascular function, possibility aid in fertility, and reduce muscle soreness after exercise.
In addition to the familiar whole watermelons we see at the market in the summer, minis and seedless varieties are gaining in popularity. Seedless watermelons were invented over 50 years ago by cross-breeding to obtain a sterile hybrid melon that does not produce mature black seeds. This hybridization does not involve genetic modification so seedless watermelons are naturally GMO-free. In fact, all watermelons, seedless or otherwise are free of genetic modifications.
Watermelons are one of the most versatile foods available, though most of us think of them only as a picnic staple. Have you ever considered:
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Watermelon beverages – smoothies, cocktails, or infused water.
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Using the rind for pickles or as part of a stir-fry or coleslaw.
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Adding watermelon to a vegetable mix.
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Using spears for dipping or pieces in a green salad.
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Watermelon as a cold soup or base for gazpacho.
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Adding watermelon to a recipe for a glaze, BBQ sauce, salsa or chutney.
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Making a watermelon dessert as a pie or ice cream.
© NH Nutrition Consultants, Inc.
Jo-Ann Heslin, MA, RD, CDN is a registered dietitian and the author of 30 books. Available as eBooks from iTunes and Kindle/Amazon:
Diabetes Counter – the most up-to-date information on managing diabetes
Calorie Counter – a weight loss guide that won’t let you down
Protein Counter – put the latest protein recommendations to work for you
Healthy Wholefoods Counter – planet-friendly eating made easy
Complete Food Counter – food counts and nutrition information at your fingertips
Fat and Cholesterol Counter – newest approach to heart-healthy eating
Available in print from Gallery Books:
Most Complete Food Counter, 3rd Ed.
Your Complete Food Counter App: http://itunes.apple.com/us/app/your-complete-food-counter/id444558777?mt=8
For more information on Jo-Ann and her books, go to: www.TheNutritionExperts.com.