Superfood Saturday: The Wonders of Watermelon

What’s a fruit, a drink and a celebration sport all wrapped up into one? Hope you guessed watermelon—the fruit that at all times reminds us of excellent occasions, from yard barbecues to household picnics. Technically watermelons are a fruit, however they’re additionally a drink as a result of they’re 92 % water, in response to the US Division of Agriculture (USDA). And what’s even higher? The advantages of watermelon are numerous—in order that they’re the right alternative for a refreshing snack on a heat day.

In response to Aggie Horticulture, watermelons have an fascinating historical past. Dr. David Livingstone—the Africa explorer of “Dr. Livingston, I presume” fame—was the primary to pin down the watermelon’s origins in Africa, the place he found acres of them rising wild. There are footage of watermelons on historical Egyptian papyrus that also exist as we speak. As a result of the watermelon is essentially in a liquid state, it offered a lot wanted hydration in arid areas starved of rain.

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One of many main advantages of watermelon? It’s a terrific supply of hydration regardless of the place you reside. In truth, a research printed in 2013 in The Journal of Agricultural and Meals Chemistry discovered that watermelon juice may be simply the correct thirst-quencher for athletes. Together with being largely water, the fruit is wealthy in an amino acid, citrulline, which helped ease sore muscle groups and cut back restoration coronary heart charge (the speed at which the guts returns to regular after train) in seven athletes after their exercises. The physique converts citrulline to l-arginine, an amino acid that helps loosen up your blood vessels and enhance blood circulate, a boon on your coronary heart.

Two College of Florida research taking a look at the advantages of watermelon extract discovered it lowered blood stress and eased arterial stiffness, two danger elements for coronary heart assault and stroke. Watermelon can also be a number one dietary supply of lycopene, an antioxidant beneath research for the prevention and remedy of prostate most cancers, in response to the Journal of the Science of Meals and Agriculture.

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On Nutrisystem, watermelon is a SmartCarb—although you’re restricted to at least one cup a day due to its excessive Glycemic Index ranking, a measure of how a lot a meals can increase your blood sugar. One cup incorporates about 40 energy, 15 % of your really helpful every day requirement for vitamin A and 12 % of your want for vitamin C. Like most fruits and veggies, it’s additionally a great supply of potassium.

Have it as a snack, a dessert or perhaps a salad. This versatile fruit is stuffed with taste and freshness.

Try six methods to benefit from the many advantages of watermelon:

1. Wholesome Watermelon Summer season Salad with Quinoa >

quinoa salad

Toss it with feta and arugula for a salad or aspect dish. Throw in some frest strawberries, slivered almonds and quinoa, and it’s a wholesome mild meal. See the total recipe right here >

2. Caramelized Grilled Watermelon >

grilled watermelon

Slice it thick and put it on the grill. The warmth from the grill will caramelize the sugar within the fruit and make it much more intensely candy. Brush the fruit slices with olive oil in order that they don’t burn. You’ll be able to add a pinch of salt and pepper for a savory, candy meal. Serve with chevre or different delicate cheese. Get the small print right here >

three. Melon Fruit Kebabs >


Thread cubes or balls of watermelon on kebabs skewers with different fruit, and even some veggies like cucumbers together with low-fat cheese cubes for a terrific snack or dessert. Watch the video for a wholesome the best way to right here >

four. Non-Alcoholic Watermelontini >


Take pleasure in this non-alcoholic Watermelontini that whips up a cup of the fruit with ice, coconut water, lime juice and Truvia pure sweetener for a refreshing summer time drink. Get the recipe right here >

5. Watermelon Berry Salad >

watermelon berry salad

In the event you’re on the lookout for a refreshing salad to fulfill your starvation within the heat climate, this Watermelon Berry Salad is your go-to. Full with feta cheese and chopped mint, this recent and flavorful salad is a watermelon win. Get the small print on the salad right here >

6. Watermelon Popsicles >

benefits of watermelon

Puree seedless watermelon and pour the puree into small cups or popsicle molds with sticks inserted and freeze for 4 hours. You’ll have a candy deal with that’s good for a warm-weather settle down. Get the instructions right here >

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