Watermelon is the fruit of summer season. In america, it’s more popular than cantaloupe, honeydew and all different melons mixed.
It’s good on your physique, too, particularly on a scorching day. Right here’s a rundown of watermelon’s healthiest qualities, plus some cool and scrumptious recipes from New York Times Cooking.
It’s hydrating.
“Watermelon” is a becoming identify, as a result of it’s greater than 91 % water. While you eat an average-size wedge (10 ounces or so), you’re successfully consuming a full cup of water.
Hydration retains the physique functioning because it ought to, from selling blood circulation to bowel regularity. The water in watermelon helps hold you hydrated, which might be further useful in scorching climate, while you lose more fluids by way of sweat.
“Our our bodies acknowledge and make the most of water molecules whatever the supply,” stated Dr. Tamara Hew-Butler, a sports activities drugs scientist at Wayne State College. “Moist foods like fruit, greens and soups are thought-about water sources.”
Older individuals, particularly, might discover it simpler and extra fulfilling to get a few of their fluids by way of fruit, stated Amy Ellis, a dietitian and affiliate professor of diet on the College of Alabama. They have an inclination to really feel much less thirsty and subsequently drink much less — one of many causes they’re at a higher risk for dehydration and heat-related sickness throughout a warmth wave.
It’s not as sugary as you may assume.
As a result of watermelon is generally water, it’s additionally low in energy — a one-cup serving has simply 46.
“Some individuals assume it’s sky-high in sugar as a result of it tastes so candy, however actually it’s very average,” Dr. Ellis stated. One cup of diced watermelon incorporates about 9.5 grams of sugar, which is lower than the 13 grams in a cup of chopped apples or the practically 15 grams in a cup of blueberries.
That’s little sufficient that the fruit seemingly gained’t trigger spikes in blood sugar, added Joanne Slavin, a dietitian and professor of meals science and diet on the College of Minnesota.
Energy are vitality, although, so watermelon alone gained’t sufficiently gas your physique, stated Samantha Dieras, a dietitian and the director of ambulatory diet providers at Mount Sinai Hospital. However while you eat watermelon as a part of a balanced eating regimen, the water content material and candy taste may provide help to really feel satiated.
It’s coronary heart wholesome, to a point.
Watermelon is fat- and sodium-free, which is nice on your coronary heart. However the jury continues to be out as as to whether watermelon performs an energetic position in decreasing coronary heart illness danger, Dr. Slavin stated.
Dr. Slavin, Dr. Ellis and Dr. Dieras all instructed that the amino acid L-citrulline and the micronutrient lycopene — each plentiful in watermelon — may enhance coronary heart well being. There’s a rationale for these concepts, Dr. Slavin stated.
Scientists know that the kidneys convert L-citrulline into nitric oxide, which may chill out your artery partitions and decrease blood strain. And lycopene, a chemical present in sure vegetation, can reduce inflammation, which is linked to coronary heart illness. Folks are inclined to affiliate lycopene with tomatoes, however watermelon has extra.
Nonetheless, independently funded human research immediately analyzing watermelon’s impact on coronary heart well being haven’t proven measurable enhancements. “Watermelon just isn’t a magic bullet,” stated Dr. Ellis, who led one of many studies. “It’s not going to displace blood strain treatment or something like that. But when it’s included right into a eating regimen with nutrient-dense meals, it could be a very good factor for vascular well being.”
Right here’s easy methods to profit from it.
Watermelon doesn’t lend itself properly to canning, drying or freezing, Dr. Slavin stated, so it’s tougher to get pleasure from out of season. She thinks that is one cause the fruit is so liked.
“Watermelon is summer season and happiness,” she stated. “When somebody cuts open a contemporary watermelon and arms you a hunk, that’s when it’s greatest.”
It’s additionally scrumptious in a dinner salad, soup or fizzy drink. Listed here are some recipes from NYT Cooking to get you began.
Recipe: Farro and Watermelon Salad
On this satisfying grain bowl, watermelon is paired with farro, cheese, herbs and purple onion. You possibly can substitute quicker-cooking rice or quinoa for the farro.
Recipe: Tomato-Watermelon Gazpacho With Avocado
Maintain a pitcher of this chilled soup within the fridge for an prompt meal on sweltering days. Watermelon tempers the sweetness of overripe summer season tomatoes within the blended combine.
Recipe: Country Panzanella With Watermelon Dressing
Juicy with chunks of watermelon, tomatoes and cucumber, this final summer season salad turns into much more refreshing with a watermelon dressing. Toasted ciabatta and crumbled feta make it filling sufficient to be a meal.
Recipe: Watermelon Chaat
This savory fruit dish tossed with spicy cumin-citrus dressing may work with any fruit, however is particularly good with watermelon. It’s tasty as a stand-alone snack or as a aspect dish.
Recipe: Watermelon Ginger Beer
Blitzing watermelon into juice is a superb transfer all summer season lengthy. Topping it off with fizzy ginger beer for a nonalcoholic spritz? Genius.