What is Watermelons?
Watermelons are a large, spherical or oblong fruit with a green rind and a sweet, juicy interior. It’s made up of about 90% water, giving it its characteristic refreshing taste. The flesh can vary in color, ranging from pink to red, and it’s typically dotted with small black seeds, although seedless varieties also exist. Watermelon is commonly enjoyed in its natural form, but it’s also used in salads, smoothies, and various culinary dishes.
Types Of Watermelons
There are numerous types of watermelon, each with its own unique characteristics. Some common varieties include:
1. Crimson Sweet
This variety has a dark green rind with a mottled pattern and sweet, deep red flesh. It’s a popular choice for its flavor and texture.
2. Sugar Baby
Known for its small size, round shape, and sweet flavor. It has a dark green rind and red flesh.
3. Yellow Crimson
Unlike traditional red-fleshed watermelons, this variety has bright yellow flesh with a sweet flavor.
4. Seedless Watermelons
These varieties have been bred to have very few or no seeds, making them easier to eat.
5. Orangeglo
As the name suggests, this watermelon has orange flesh and is known for its sweet and tropical taste.
6. Moon and Stars
Recognizable by its dark green rind with small yellow spots resembling stars and a larger yellow spot resembling a moon. The flesh can be red or pink.
7. Charleston Gray
This watermelon has a light green rind and sweet red or pink flesh. It’s a larger variety often used for making watermelon-based dishes.
8. Black Diamond
With a dark green rind and deep red or pink flesh, this variety is prized for its rich flavor and size.
9. Golden Midget
A small-sized watermelon with a yellow rind and sweet, red flesh.
10. Cream of Saskatchewan
This watermelon has pale green skin and light pink flesh. It’s known for its early maturity and unique appearance.
These are just a few examples, and there are many more watermelon varieties, each with its own flavor, texture, and appearance.
Nutritional Value of Watermelons
Watermelons are not only delicious but also a nutritious fruit. Here’s an overview of its nutritional value.
According to the U.S. Department of Agriculture, 1 cup of watermelon (152 g) contains:
- Calories: 45.6
- Fat: 0.2g
- Cholesterol: 0mg
- Sodium: 1.52mg
- Carbohydrate: 11.5g
- Fiber: 0.6g
- Vitamin C: 12.3mg
- Potassium: 170mg
- Calcium: 10mg
- Vitamin A: 865 IU
- Lycopene: 6,890 micrograms
It’s worth noting that the nutritional content can vary slightly depending on the variety and ripeness of the watermelon. Overall, watermelon can be a nutritious and tasty addition to a balanced diet.
10 Incredible Health Benefits of Watermelons
Watermelon is not only delicious but also has several health benefits. Here are some of the key benefits:
1. Hydration
Staying hydrated is crucial for your body to function properly. Regulation of body temperature, normal organ functioning, transportation of nutrient to cells, and alertness are only some of the bodily processes that rely on adequate hydration As the name suggests, watermelon has high water content. It comprises 92% water and also provides electrolytes, such as potassium, making it a great choice for daily water intake, which can help keep you hydrated. Staying hydrated is important for various body functions, including regulating body temperature and maintaining proper digestion.
2. Nutrient-rich
Watermelon is a good source of vitamins A and vitamin C, which are essential for maintaining a healthy immune system, promoting good vision and supporting heart health. Watermelons contain minerals like potassium and magnesium, which helps regulate blood pressure and muscle contractions. Watermelon contains antioxidants like lycopene, which gives it its red color. Lycopene is linked to various health benefits, including reducing the risk of certain chronic diseases.
Watermelon provides a small number of amino acids, including citrulline, which may have potential health benefits, such as improving blood flow and reducing muscle soreness. Watermelon is relatively low in calories, making it a good option for those looking to manage their calorie intake. Most of the carbohydrates in watermelon come from natural sugars, making it a refreshing and naturally sweet treat. While watermelon isn’t particularly high in fiber, it does contain some dietary fiber that can contribute to digestive health.
3. Antioxidant Properties
Watermelon contains lycopene, a powerful antioxidant that gives it its red color. Lycopene has been linked to reducing the risk of certain cancers, protecting against heart disease, and guarding against damage from free radicals.
4. Improve Digestion
Watermelon contains plenty of water and is high in fiber, both of which promotes healthy digestion and helps prevent constipation. The dietary fiber in watermelon helps to keep your bowels regular, while the water transports waste through the digestive tract more efficiently. Consuming fiber-rich foods can also support weight management, as they can make you feel full for longer periods.
5. Heart Health
Heart disease is one of the leading causes of death worldwide. Watermelon contains several nutrients such as magnesium, potassium, vitamins A, vitamins B6, vitamins C, and anti-oxidants that may support heart health.
Watermelon is rich in an amino acid called citrulline and other antioxidants that may help move blood through the body, help lower cholesterol, prevent oxidative damages that are caused by high cholesterol levels, lower risk of heart attacks, and lowers high blood pressure, thereby reducing the risk of heart disease.
The amino acid citrulline, found in watermelon, has been linked to improved cardiovascular health by relaxing the blood vessels and reducing blood pressure. It increases nitric oxide levels in the body, which helps the blood vessels to expand, and in turn helps to lowers blood pressure.
6. Anti Inflammatory
Inflammation is a key cause of swelling, pain, or flushed skin and many chronic diseases such as cancer, asthma, heart disease, and type 2 diabetes. Watermelon contains a compound called cucurbitacin E, which has anti-inflammatory properties.
The combination of antioxidants such as lycopene, and vitamin C in watermelon may help lower inflammation and oxidative damage caused by free radicals. Regular consumption of watermelon may help lower inflammation in the body, reducing the risk of chronic diseases associated with inflammation.
7. Prevent Cancer
Watermelon, contains phytochemicals such as lycopene and cucurbitacin E, which have possible anticancer effects. Increasing lycopene intake can reduce your risk of certain types of cancer, such as prostate and colorectal cancers. Lycopene works by lowering blood levels of insulin-like growth factor (IGF), a hormone that promotes cell division.
Cancer is formed when there is an uncontrollable cell division. Cucurbitacin E antioxidant may inhibit the growth of tumor by advancing the autophagy of cancer cells. Autophagy is the process by which your body removes damaged cells. Remember to consume watermelon as part of a balanced diet, while consulting with a healthcare professional for any specific health concerns.
8. Prevent Macular Degeneration
Age-related macular degeneration is eye problem that can cause blindness in older adults. The presence of lycopene antioxidant in watermelon may have benefits for the eyes by preventing and inhibiting age-related macular degeneration
9. Relieve Muscle Soreness
Taking watermelon juice can led to less muscle soreness and quicker heart rate recovery. The amino acid citrulline that is found in watermelon may improve exercise performance and reduce muscle soreness. Regular intake of citrulline may improve aerobic performance by increasing the body’s production of nitric oxide and also expand blood vessels.
10. Skin Health
Watermelon contains high levels of water, vitamins A, B6, and C, which are important for skin health, help your skin to stay soft, strong, smooth, and supple. Vitamin C can help promote healthy skin, reduces the risk of age-related damage, decrease the development of wrinkles and dry skin, boosts collagen production, which improves skin elasticity and blood flow to the skin. Retinol is vital for healthy skin, as it helps create and repair skin cells, preventing dry, and flaky skin. Vitamin B6 helps with skin breakouts. Lycopene can play a role in protecting your skin from the sun, making it less likely for you to get sunburn.
Top 12 Unique Ways to Enjoy Watermelons
There are many enjoyable ways to savor watermelon:
1. Sliced and Fresh
The classic way is to simply slice the watermelon into wedges or cubes and enjoy its juicy, sweet flesh as a refreshing snack.
2. Fruit Salad
Combine watermelon with other fruits like berries, kiwi, and mint leaves for a colorful and flavorful fruit salad.
3. Smoothies
Blend watermelon with yogurt, ice, and other fruits to create a delicious and hydrating smoothie.
4. Sorbet
Freeze watermelon chunks and blend them into a sorbet-like texture for a cool and guilt-free dessert.
5. Watermelon Salsa
Dice watermelon and mix it with ingredients like red onion, cucumber, lime juice, and cilantro to create a refreshing salsa that pairs well with grilled dishes.
6. Watermelon Slushies
Blend watermelon chunks with ice and a touch of lime juice for a slushy treat.
7. Watermelon Skewers
Thread watermelon cubes onto skewers with feta cheese, mint leaves, and a drizzle of balsamic glaze for an elegant appetizer.
8. Watermelon Agua Fresca
Blend watermelons with water, a bit of sugar, and lime juice to make a traditional Mexican drink called agua fresca.
9. Grilled Watermelon
Yes, you can grill watermelon! Grilling gives it a smoky flavor and caramelizes the natural sugars.
10. Watermelon Popsicles
Blend watermelons with a bit of honey or another sweetener, pour into popsicle molds, and freeze for a cool summer treat.
11. Pickled
Pickled watermelon rind, which is the firm white part of the watermelon skin, is pickled to create a sweet and tangy treat. The rind is usually cut into small pieces, soaked in a mixture of vinegar, sugar, water, and spices, and left to pickle for several days or weeks. The result is a unique and flavorful snack that’s enjoyed in many parts of the world.
12. Stir-fried
When stir-frying watermelon, it’s important to cut it into small, manageable pieces and cook it quickly over high heat to prevent it from becoming too mushy. The heat helps caramelize the natural sugars in the watermelon, resulting in a unique flavor profile. You might want to pair it with other ingredients like vegetables, protein, and flavorful sauces to balance the taste and texture.
Remember, watermelon is versatile, so feel free to get creative and experiment with different combinations to find your favorite way to enjoy it!
Top 12 Ways to Use Watermelons
Watermelons has a wide range of uses beyond just being a delicious snack. Here are some additional ways you can utilize watermelon:
1. Beverages
Watermelon can be blended into smoothies, juices, and cocktails for a naturally sweet and hydrating base.
2. Frozen Treats
Make watermelon popsicles, sorbet, or granitas for a refreshing frozen dessert.
3. Salads
Add watermelon to green salads, fruit salads, or grain salads to introduce a juicy and sweet element.
4. Salsas and Chutneys
Create unique salsas and chutneys with diced watermelon, herbs, spices, and other ingredients to complement dishes like grilled meats and seafood.
5. Infused Water
Add watermelon cubes to water for a subtle fruit infusion that enhances the flavor of plain water.
6. Gazpacho
Incorporate watermelon into cold soups like gazpacho for a sweet and refreshing twist.
7. Sauces
Blend watermelon with other fruits and spices to create sweet sauces for desserts or savory dishes.
8. Savory Dishes
Incorporate watermelon into savory dishes like stir-fries, tacos, or rice bowls to balance flavors.
9. Cocktail Garnish
Use watermelon wedges or cubes as a garnish for cocktails to add color and a hint of sweetness.
10. Skin Care
Watermelon can be used in homemade face masks and skincare products due to its hydrating properties.
11. Compost
Don’t forget that even the rinds and seeds of watermelon can be composted to enrich your garden soil.
12. Carvings and Decorations
Watermelons are often carved and used as creative decorations or serving bowls for parties and events.
Remember that watermelon’s versatility allows you to explore different culinary and creative applications, so don’t hesitate to think outside the box!
Side Effects You Can Experience While Eating Watermelons
While watermelons are generally safe and beneficial for most people when consumed in moderation, there are a few potential side effects to be aware of:
1. Digestive Issues:
Eating large amounts of watermelon can lead to digestive discomfort, including bloating and diarrhea, due to its high water and sugar content.
2. Allergies:
In rare cases, some individuals might be allergic to watermelon. Allergic reactions can manifest as itching, hives, or even anaphylaxis in severe cases.
3. Blood Sugar Impact:
Watermelons are naturally sweet and contains sugars, so individuals with diabetes should monitor their blood sugar levels when consuming it. While it has a low glycemic index, moderation is key.
4. Lycopene Interaction:
Watermelons are high in lycopene, which might interact with certain medications or supplements. If you’re taking medications or have concerns, consult your healthcare provider.
5. Potassium Content:
While watermelon contains potassium, it’s not typically consumed in large enough quantities to cause issues. However, those with kidney problems may need to be cautious about their potassium intake.
6. Affecting Medications:
Some compounds in watermelon might affect medications like blood pressure medications. Consult your doctor if you have concerns.
7. Stomach Upset
Overeating watermelon might lead to an upset stomach or discomfort due to its high-water content.
8. Hydration Balance
While watermelon is hydrating, relying solely on it for hydration could potentially upset the body’s electrolyte balance due to its low sodium content.
9. Cross-Reactivity
Some individuals with pollen allergies might experience cross-reactivity with certain fruits, including watermelon, causing oral allergy symptoms.
As with any food, moderation is important. If you have underlying health conditions, allergies, or concerns about watermelon consumption, it’s a good idea to consult your healthcare provider for personalized advice.
Source
- The Top 9 Health Benefits of Watermelon. Amy Richter, Kerri-Ann Jennings, and Fatima Hallal. February 23, 2023. https://www.healthline.com/nutrition/watermelon-health-benefits.
- The Health Benefits of Watermelon. Kathleen M. Zelman. August 23, 2022. https://www.webmd.com/diet/ss/slideshow-health-benefits-of-watermelon.
- What are the health benefits of watermelon? Kathy W. Warwick and Megan Ware. December 18, 2019. https://www.medicalnewstoday.com/articles/266886.
- 11 Top Watermelon Health Benefits That Nutritionists Say Are Backed by Promising Research. https://www.nwhealth.edu/news/11-top-watermelon-health-benefits/.
- Top 10 Ways to Enjoy Watermelon. National Watermelon Promotion Board. https://fruitsandveggies.org/stories/top-10-ways-enjoy-watermelon/
- 27 Ways To Eat Watermelon. KATHERINE SACKS. August 4, 2015. https://www.epicurious.com/ingredients/27-ways-to-eat-watermelon-article
- Three Ways to Eat Watermelon Rind. https://www.watermelon.org/the-slice/three-ways-to-eat-watermelon-rind/.
- Watermelon Lovers Beware! 5 Common Side Effects of Watermelon that will Shock You. Shipra Singh. 12 March, 2021. https://krishijagran.com/health-lifestyle/watermelon-lovers-beware-5-common-side-effects-of-watermelon-that-will-shock-you/
- Does Eating Too Much Watermelon Have Side Effects? Amy Richter and Ariane Lang. August 18, 2021. https://www.healthline.com/nutrition/watermelon-side-effects.
- 10 Surprising Side Effects Of Watermelon. Nilofar Pendhari and Tanya Choudhary. Aug 1, 2023. https://www.stylecraze.com/articles/surprising-side-effects-of-watermelon/.
