Watermelon is the fruit of summer. In the United States, it is more popular from the melon, honeydew and all other melons together.
It’s good for your body too, especially on a hot day. Here’s a rundown of the healthiest properties of watermelon, as well as some cool and tasty ones recipes from New York Times Cooking;.
It is moisturizing.
“Watermelon” is an apt name because it is more than 91 percent water. When you eat a medium-sized wedge (about 10 ounces), you’re essentially drinking a full cup of water.
Hydration keeps the body functioning as it should, from promoting blood flow to bowel regularity. The water in watermelon helps keep you hydrated, which can be extremely beneficial in hot weather when you lose more fluids through sweat.
“Our bodies recognize and use water molecules regardless of the source,” said Dr. Tamara Hew-Butler, a sports medicine scientist at Wayne State University. “Liquid foods such as fruits, vegetables and soups are considered sources of water.”
Seniors, in particular, may find it easier and more enjoyable to get some of their fluids through fruit, said Amy Ellis, a dietitian and associate professor of nutrition at the University of Alabama. They tend to feel less thirsty and therefore drink less—one of the reasons they are at higher risk of dehydration and heat-related illnesses during a heat wave.
It’s not as sugary as you think.
Because watermelon is mostly water, it’s also low in calories—a one-cup serving has just 46.
“Some people think it’s high in sugar because it tastes so sweet, but it’s actually very moderate,” Dr Ellis said. A cup of diced watermelon contains about 9.5 grams of sugar, which is less than the 13 grams in a cup of diced apples or the nearly 15 grams in a cup of blueberries.
That’s enough that the fruit likely won’t cause blood sugar spikes, added Joanne Slavin, a dietitian and professor of food science and nutrition at the University of Minnesota.
However, calories are energy, so watermelon alone doesn’t fuel your body adequately, said Samantha Dieras, a dietitian and director of ambulatory nutrition at Mount Sinai Hospital. But when you eat watermelon as part of a balanced diet, the water content and sweet taste will help you feel full.
Is the heart healthy, to some extent.
Watermelon is fat and sodium free, which is good for your heart. However, the jury is still out on whether watermelon plays an active role in reducing the risk of heart disease, Dr. Slavin said.
Dr. Slavin, Dr. Ellis and Dr. Dieras suggested that the amino acid L-citrulline and the micronutrient lycopene – both abundant in watermelon – could improve heart health. There is a logic to these ideas, Dr. Slavin said.
Scientists know that the kidneys convert L-citrulline into nitric oxide, which can relax your artery walls and lower blood pressure. And lycopene, a chemical found in certain plants, can reduce inflammation, which is linked to heart disease. People tend to associate lycopene with tomatoes, but watermelon has more.
Still, independent funded human studies directly looking at the effect of watermelon on heart health have not shown measurable improvements. “Watermelon is not a magic bullet,” said Dr. Ellis, who led one of them studies. “It’s not going to replace blood pressure medication or anything like that. But if incorporated into a diet of nutrient-dense foods, it can be good for vascular health.”
Here’s how you can make the most of it.
Watermelon doesn’t lend itself well to canning, drying or freezing, Dr. Slavin said, so it’s harder to enjoy out of season. He believes this is one reason the fruit is so loved.
“Watermelon is summer and happiness,” he said. “When someone cuts a fresh watermelon and gives you a piece, that’s the best.”
It is also delicious in an evening salad, soup or fizzy drink. Here are some recipes from NYT Cooking to get started.
Recipe: Farro and Watermelon Salad
In this hearty grain bowl, watermelon is paired with farro, cheese, herbs, and red onion. You can replace the farro with faster cooking rice or quinoa.
Recipe: Tomato-Watermelon Gazpacho with Avocado
Keep a pitcher of this frozen soup in the fridge for an instant meal on sweltering days. The watermelon tempers the sweetness of the overripe summer tomatoes in the blended mixture.
Recipe: Country Panzanella with Watermelon Sauce
Juicy with chunks of watermelon, tomatoes and cucumber, this ultimate summer salad is made even more refreshing with a watermelon dressing. The toasted ciabatta and crumbled feta make it filling enough to be a meal.
Recipe: Watermelon Chat
This savory fruit dish with a tangy cumin-citrus dressing could work with any fruit, but it’s especially good with watermelon. It is delicious as a stand-alone snack or as a side dish.
Recipe: Watermelon ginger beer
Juicing watermelon is a brilliant activity all summer long. Topping it off with fizzy ginger ale for a non-alcoholic spritz? Genius.
