The first thing that comes to mind when someone says the word watermelon is “water.” Most people think of watermelon as a fruit that is nutritionally void and made up of nothing but water and sugar. Over the past several years, researchers have taken an interest in this summertime fruit to see what other health benefits it may offer.   As it turns out, watermelon is incredibly healthy! Not only is watermelon rich in this cancer-fighting carotenoid, it’s also a good source of vitamin A, Vitamin B6, Vitamin C and potassium,  and it even provides a small amount of calcium.

— Vitamin A found in watermelon is important for optimal eye health, can help prevent night-blindness and boosts immunity by enhancing the infection-fighting actions of white blood cells called lymphocytes.

— Vitamin B6 found in watermelon helps the immune system produce antibodies. Antibodies are needed to fight many diseases. Vitamin B6 helps maintain normal nerve function and form red blood cells. The body uses it to help break down proteins. The more protein you eat, the more vitamin B6 you need.

— Vitamin C in watermelon can help to bolster the immune system’s defenses against infections and viruses and can protect a body from harmful free radicals that can accelerate aging and conditions such as cataracts.

— Potassium — a two-cup serving of watermelon is a good source of potassium*, a mineral necessary for water balance and found inside of every cell. People with low potassium levels can experience muscle cramps.

— Lycopene — Watermelon, like tomatoes, is a rich source of the carotenoid Lycopene, (the pigment that gives watermelon it’s  red color) offering about 15 to 20 mg per 2-cup serving. What might surprise you is that watermelon actually has about 60 percent more lycopene than raw tomatoes (cooked tomatoes are more lycopene-rich).

Picking a good watermelon is as easy as 1, 2, 3.

Does thumping on melons really help to choose a tasty fruit? Actually, yes. Ripe melons that are ready to eat will have a hollow sound when given a firm thump. The watermelon should have a symmetrical  shape and be free from bruises, cuts or dents. It should feel heavy for its size, indicating that its flesh is bursting with sweet juices. Flip the fruit around in your hands to find the spot where the melon sat on the ground. If this spot is white, the melon is not yet ripe. However, if this spot has turned yellow, the fruit is indeed ripe and ready for your picnic table.

And don’t forget to wash that melon. Most people don’t realize they should wash their watermelon before cutting it. According to the FDA, you should wash all fruits and vegetables in clean, running water before eating them.

This is true for all fruits and veggies, rinds or not! You should also use clean knives and cutting surfaces, and make sure you have washed your hands prior to preparing the watermelon for eating.

Watermelon Mocktail

Recipe by:  The National Watermelon Promotion Board

Ingredients:

1 cup watermelon puree

1 teaspoon grenadine syrup

Juice from 1 fresh orange

1 tablespoon granulated sugar

2 cups ice cubes

Instructions:

Place all of the ingredients in a martini shaker and shake for 20 seconds. Strain the chilled liquid into a sugar rimmed martini glass.

Servings

1-2

If you have a nutrition question you’d like answered in this column send it to   oconeenutrition@yahoo.com subject title:  Question for Breeze

Lisa Eisele, RD, CSO, LD is a Registered and Licensed Dietitian. She also holds a Board Certification as a Specialist in Oncology Nutrition. Lisa and her partner Stacy Paine, RD, LD own Oconee Nutrition Consultants, LLC located at Cowles Clinic.  (706) 473-5801.