National Watermelon Day occurs in August every year. This refreshing fruit is a “go-to” treat at picnics and parties all summer long. Not only is watermelon tasty, it’s also great for your health. Let’s look at some of the nutrients in watermelons that support a healthy body.
Vitamins
Watermelon contains both vitamin A and C which are antioxidants that help support a healthy immune system, our eyes and our skin! According to the U.S. Food and Drug Administration, 2 cups of diced watermelon contain 30% of the daily value of vitamin A and 25% of vitamin C.
Antioxidants
Speaking of antioxidants, lycopene is another antioxidant that gives watermelon its red color and may help lower the risk of cancer and diabetes! Watermelon is an excellent source of this powerful antioxidant!
Amino Acids
Citrulline is an amino acid that has been shown to support a healthy heart. It helps with circulation of blood throughout the body and may help lower blood pressure and risk of heart attack.
Water
Adequate hydration is essential to every cell in our bodies. Watermelon is 92% water and a great way to help stay hydrated during the hot summer months.
Low-carb/calorie
Compared to other sugary summer desserts, such as ice cream, watermelon is a great healthy alternative being naturally lower in calories and carbohydrates. The average cup of ice cream has around 30 grams of carbs and over 250 calories. Whereas a cup of diced watermelon has around 12 grams of carbs and only 47 calories!
If you plan on celebrating National Watermelon Day this year, here are a couple of recipes you may want to try!
Watermelon Recipes
Watermelon Feta Salad
- 5 cups watermelon (cut into 1-inch pieces)
- 2 cups Feta cheese (cut into 1/4-inch pieces)
- 1 tablespoon chives (fresh, thinly sliced)
- 2 tablespoons white balsamic vinegar
- 2 tablespoons olive oil (extra virgin)
- 2 tablespoons honey
- Salt (to taste)
- Black pepper (to taste)
- 2 tablespoons mint (fresh, cut into thin ribbons)
Steps
- Place the watermelon, feta cheese, chives and mint in a medium bowl.
- In a separate bowl, mix olive oil, white balsamic vinegar, and honey. Whisk ingredients together until the honey is dissolved. Season with salt and black pepper.
- Combine dressing with watermelon mixture. Toss until everything is evenly coated with dressing.
- Serve and enjoy!
Easy Two-ingredient Watermelon Sorbet
Ingredients
2 cups watermelon (cut into 1-inch pieces)
½ cup lemon or lime juice
Steps
- Cut the watermelon into approx. 1-inch cubes and freeze overnight.
- Put the frozen watermelon into a food processor with the lemon or lime juice.
- Blend for about 5 minutes until texture is smooth.
- Serve with an ice cream scoop and enjoy!
Both watermelon rind and watermelon seeds are edible and have important nutrients for a healthy body. Using the rind and seeds is also a great way to reduce food waste and get the most out of your watermelon. Roasted watermelon seeds can be eaten as a healthy snack or as a garnish to a salad by washing, drying and then tossing with olive oil and salt and placing them on a baking sheet in the oven at 375 for 15-20 minutes. If you are feeling more adventurous, consider trying one of the following recipes:
Check out our related article, “Four seasonal fruits to feast on this summer.”