The Many Ways of Watermelon

Watermelon is perhaps the most iconic symbol of summer found on a picnic table. This refreshing and succulent summer fruit is a mainstay of summer snacking, but it has several health benefits, too.

It’s low in calories, at about only 80 per two cups. Because 90% of a watermelon’s weight is water, it’s an especially good snack choice if you’re trying to lose weight. And, after working out, it can help replenish electrolytes while rehydrating you.

Nutritionally, watermelon is a powerhouse, containing many essential vitamins and minerals, including vitamins A, B6, and C, potassium, magnesium, thiamin and phosphorus. A ripe, red watermelon is also one of the few foods containing lycopene, a powerful antioxidant that can fight free radicals in the body.

One little known fact about watermelon is that it’s a type of berry; another is that both the rinds and seeds are edible. For example, the seeds can be eaten plain or roasted, and the rind can be pickled or used in stir-fries.

Here are a few tips for choosing a watermelon. A yellow underside indicates ripeness – not to be confused with a yellow watermelon. Also, you’ll hear a hollow sound when you rap on the outside of the melon if it’s ripe.

Many people prefer eating watermelon as is, in slices or cubes – or as part of a nourishing summer fruit salad. But watermelon is a pretty multi functional fruit and can absorb many flavors. Try sprinkling some salt on it or heating it up with some spicy pepper.

Watermelon can also be the basis for a delicious smoothie, parfait or ice cream float. Try infusing some water with cut-up watermelon or concoct a refreshing watermelon spritzer cocktail. Toss some watermelon in a poke bowl, grain salad, or give it a starring role in homemade salsa or a fruit pizza dessert. And there’s nothing like eating frozen watermelon balls on a hot summer day.

No matter how you slice it, watermelon is a nutrient-dense, heart-healthy specimen of summer deliciousness that’s as delectable as it is versatile.