Since watermelon is one of the most refreshing things you can possibly eat in the middle of the summer, today, I want to tell you how great it is.

 

Did you know watermelon is packed with nutrition?  

 

 

Vitamin C and A

 

Watermelon is an excellent source of Vitamin C, a major antioxidant. It has a high beta carotene concentration which conatains Vitamin A. Both beta carotene with vitamin A help support good eyesight and prevent glaucoma.

Combining beta-carotene and vitamin C have shown, through clinical and scientific studies, to reduce arthritis symptoms, minimize asthmatic breathingand help prevent various cancers and heart disease.

 

Potassium

 

Watermelons are rich in potassium, a nutrient that may help control blood pressure, regulate heart beat, and possibly prevent strokes. It also assists with the body's fluid retention. The 2005 Dietary Guidelines state that a potassium-rich diet helps keep salt from raising blood pressure and may also reduce the risk of developing kidney stones and possibly age-related bone loss.  

 

Magnesium

 

Magnesium is considered the master mineral. It is involved with over 300 cellular metabolic functions.  Many people are lacking in magnesium which can lead to irritability, tension, sleep disorders, and muscular cramping and even more serious health problems. The primary reason it is lacking in our diets because of our depleted topsoils.

 

Lycopene

 

Watermelon is a valuable source of lycopeneThe meat or pulp of watermelons is usually  red  More red indicates the a higher content of lycopene which is  one of the carotenoids that research indicates is helpful in minimizing the risk of many types of cancers.

 

Vitamin B1 and B6

 

A surprise nutrient is vitamin B, especially B1 (thiamine) and B6 (pyridoxine). It doesn't have enormous amounts but enough to make note of. Thiamine (B1) is important for maintaining electrolytes and is needed to produce energy. Thiamine also helps to metabolize glucose.

Pyridoxine (B6) has one of the most dramatic mood-elevating effects of all the B vitamins. It improves serotonin production.  It also keeps the liver functioning optimally by promoting the proper flow of fat and bile to and from the liver.

 

It is important to eat fully ripened watermelons. As it ripens the fruit turns from light pink to red. The lycopene and beta-carotene in a watermelon increase consistently during ripening. 

 

 

Since conventional watermelon is actually among the top 15 most clean of the non-organic fruits and vegetables you don't need to buy organic, which can be very pricey.  

 

My research tells me seedless watermelons are not genetically modified.

They are hybrid watermelons that have been grown in the United States for more than 50 years and are safe.  I am not convinced the seedless watermelons are as tasty as the seeded variety but they are certainly easier to eat and more readily available. 

 

If  you are buying a watermelon that is not cut, pick them up one at a time.  A fully ripened watermelon will feel heavy for its size. Heaviness in a watermelon is a good thing because the water content of a watermelon will typically increase along with ripening, and a fully ripened watermelon will be over 90% water in terms of weight,

 

Once you have picked one with a good weight, hold it on your shoulder and near your ear while knocking on it the way you would knock on someone's door. What you hear should be a somewhat hollow echo. Experts seem to agree that a fully ripened watermelon will have a deeper, hollower "bass" sound rather than a solid and shallow "soprano" sound.

 

Look for a watermelon with a relatively smooth rind that is slightly dulled on the top. Examine the bottom of the watermelon.   The bottom or "underbelly" of a watermelon is the spot where it was resting on the ground. If that "ground spot" is white or green, the watermelon is unlikely to be fully ripe. A fully ripened watermelon will often have a ground spot that has turned creamy yellow in color.

If you are buying one that is already cut, choose the flesh that is deepest in color and lacks any white. Deeper red/pink is better.      

Wash the watermelon before cutting it. If it is large, you may not be able to run it under water in the sink. Instead, wash it with a wet cloth or paper towel.

 

Eat it at room temperature for the best flavor and phytonutrient availability. The flesh can be sliced, cubed, or scooped into balls. Watermelon is delicious to eat as is, while it also makes a delightful addition to a salad, like the one below.

 

 

   

Alkalizing Watercress & Watermelon Salad

 

 

This colorful, refreshing salad is full of alkalizing watercress greens, watermelon and fresh lemon juice that will balance your body's pH and detoxify the digestive tract. Watermelon is also an excellent source of the potent carotene antioxidant, lycopene, which helps neutralize free radical in the body and prevent premature aging. Add in some high fiber radish to soothe the digestive system and vitamin E rich sunflower seeds to control inflammation and you will feel light and energized. The sunflower seeds and olive oil provide healthy plant oils necessary for the absorption of the fat soluble anti-oxidants A, C, and E.

 

2 servings

 

4 cups watercress sprigs

2 cups watermelon cubes, without rinds and seeds

2 radishes, sliced into thin rounds

3 Tb sunflower seeds

1 Tb fresh mint, chopped (optional)

1 Tb virgin olive oil

2 Tb fresh lemon juice

2 tsp fresh oregano, chopped

Celtic sea salt and fresh ground pepper to taste

 

 

• Place the watercress, watermelon, radish, 2 tablespoons sunflower seeds and mint in a salad bowl. Toss gently to combine.
• In a small bowl, combine the oil, lemon juice, oregano, salt and pepper.
• Pour the oil mixture over the salad and toss. Sprinkle with remaining sunflower seeds. Serve immediately.