Watermelon

Your Guide to Connecting with Your Food

ARTICLE IN A NUTSHELL

1. Learn about the health benefits and nutrients packed in watermelon.

2. Tips on how to pick, and store your watermelon for maximum flavor and nutrients.

3. Explore two delicious watermelon recipes: one sweet and one savory.

"Since watermelon is about 92% water, it is great at keeping you hydrated. Hydration is important for maintaining bodily functions, regulating temperature, and supporting metabolic processes."

INTRODUCTION

Hello, my watermelon-loving buddies! Summer is here, and if you’re looking for ways to connect with your food, cool down, stay hydrated, and boost your health, I’ve got you covered. Get ready to discover the juicy world of watermelons. Not only are they perfect for quenching your thirst on a hot day, but also they bring a slew of health benefits. In this article, I’ll walk you through why this summer staple is a powerhouse of nutrition, and I’ll share tips on picking and storing the best melons, plus two easy, delicious recipes that are sure to be a hit with the kiddos and adults.

THE NUTRITIONAL BENEFITS OF WATERMELON

Watermelon is not only a deliciously sweet treat but also an incredibly nutritious fruit packed with essential vitamins and minerals that offer a range of health benefits. Here’s a closer look at its remarkable attributes.

Nutritional Powerhouse

Watermelon is a rich source of vitamins A, C, and B6. 

Vitamin A is crucial for maintaining healthy vision, supporting immune function, and promoting cell growth.

Vitamin C is a powerful antioxidant that helps protect the body from free radicals, supports immune function, and enhances iron absorption from plant-based foods.

Vitamin B6 plays a role in brain development during pregnancy and infancy, supports immune function, and is involved in protein metabolism. (1)(2)

Hydration Benefits

Since watermelon is about 92% water, it is great at keeping you hydrated. Hydration is important for maintaining bodily functions, regulating temperature, and supporting metabolic processes.

Lycopene Content for Heart Health and Cancer Prevention

Watermelon is one of the best sources of lycopene, a potent antioxidant that gives the fruit its vibrant red color. Lycopene has been linked to numerous health benefits, particularly for heart health and cancer prevention. It helps reduce inflammation, lowers cholesterol levels, and protects against oxidative damage, which can lead to chronic diseases. Studies suggest that a high intake of lycopene may reduce the risk of certain types of cancer, particularly prostate cancer. (2) (3) (4) (5)

Skin and Eye Health

The vitamins and antioxidants found in watermelon contribute to healthy skin and eyes. Vitamin A is essential for maintaining healthy vision and preventing age-related macular degeneration. Additionally, the hydration provided by watermelon helps keep your skin moisturized and supple. The high levels of vitamin C aid in collagen production, which is necessary for skin elasticity and wound healing. (6)

Dietary Fiber for Digestion

Watermelon contains dietary fiber, which is important for digestive health. Fiber helps to regulate bowel movements, prevent constipation, and maintain a healthy digestive tract. Adequate fiber intake is also associated with a reduced risk of developing chronic diseases such as heart disease and type 2 diabetes.

Additional Benefits

Anti-Inflammatory Properties: Watermelon contains compounds such as cucurbitacin E and triterpenoids that have anti-inflammatory effects, which can help reduce muscle soreness and improve recovery after exercise.

Electrolyte Balance: The natural sugars, amino acids, and electrolytes like potassium found in watermelon help maintain the body’s electrolyte balance, which is crucial for muscle function and nerve impulses. Many of us grew up hearing the warning not to swallow watermelon seeds, with the whimsical warning that a watermelon might start growing in our stomachs. While this notion is clearly a myth, it raises the question of why we were discouraged from ingesting the seeds in the first place.

Watermelon seeds, contrary to popular belief, are not only safe to consume but also nutritionally beneficial. These seeds are packed with essential nutrients, including protein, potassium, magnesium, iron, and zinc. For instance, protein is vital for muscle repair and growth, while potassium is crucial for maintaining proper heart and muscle function. Magnesium plays a key role in more than 300 biochemical reactions in the body, including energy production and protein synthesis. Iron is essential for the formation of hemoglobin in red blood cells, which transports oxygen throughout the body, and zinc supports immune function and DNA synthesis. (7)

Given their nutritional profile, watermelon seeds can be a valuable addition to a balanced diet. They are often overlooked as a source of these essential nutrients, possibly due to cultural myths or simple preference for the flesh of the fruit. As research continues to highlight the benefits of diverse and nutrient-rich diets, the perception of watermelon seeds and other similar seeds may evolve, recognizing them as the tiny powerhouses of nutrition they are. 

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HOW TO PICK AND STORE WATERMELON

Pick

Look for a Yellow or Cream-Yellow Spot: Ripe watermelons have a yellow or cream-yellow “ground spot” where they sat on the soil. If this spot is green or white, the melon is probably not ripe yet.

Avoid Melons Without a Ground Spot: If a melon doesn’t have a ground spot, it might not be fully ripe (except for seedless watermelons, for which you should use the thump test).

Use the Thump Test: Knock on the melon to check for ripeness. You’re listening for a dull thud, not a tight ring or hollow sound.

Check the Weight: A ripe watermelon should feel heavy for its size, indicating that it is full of water and juice.

Inspect the Skin: Look for a watermelon with a uniform shape and a dull, not shiny, rind. Shiny rinds can indicate under-ripeness.

Look for Sugar Spots and Webbing: Brown, rough patches (sugar spots) and web-like brown lines indicate that the melon is sweet, as these are signs of sugar seeping out and pollination marks.

Choose Organic When Possible: Organic watermelons are more nutrient-dense, have fewer chemicals, and are better for your health in the long run.

Store

Uncut Melons: Keep them on the counter at room temperature. They will stay fresh for about one to two weeks.

Cut Melons: Store them in the fridge in an airtight container. Cut watermelon will stay fresh for about one week.

For the best flavor and texture, refrigerate your watermelon for a few hours before serving.

Keep watermelon away from bananas, apples, and other ethylene-producing fruits to prevent over-ripening. (8)(9)(10)

Fresh ripe watermelon.

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A SWEET AND SAVORY RECIPE

Berry ice cream in a watermelon bowl
Watermelon cheese and mint salad with olive oil. Close up

Sweet Recipe:

Watermelon Sorbet

This refreshing, light dessert is perfect for any summer event. It’s a guilt-free treat for when the kiddos crave something sweet. It’s healthy, delicious, and sure to be a hit with the whole family!

Ingredients

4 cups watermelon, cubed and seeds removed

1/2 cup sugar (adjust to taste)

1/2 cup water

1 tablespoon lemon juice

Optional: Fresh mint leaves for garnish or other fruit to mix

Instructions

 Prepare the Simple Syrup:

In a small saucepan, combine the sugar and water.

Heat over medium heat, stirring until the sugar is fully dissolved.

Remove from heat and let it cool completely.

Blend the Watermelon:

Place the watermelon cubes in a blender or food processor.

Blend until smooth, making sure there are no large chunks left.

Mix Ingredients:

Pour the blended watermelon into a large bowl.

Add the cooled simple syrup and lemon juice.

Stir well to combine.

Freeze the Mixture:

Pour the mixture into a shallow, freezer-safe container.

Place the container in the freezer.

Every 30 minutes, stir the mixture with a fork to break up any ice crystals that form. Repeat this process until the sorbet is fully frozen (about 2-3 hours).

Serve:

Scoop the sorbet into bowls.

Garnish with fresh mint leaves or other fruit if desired.

Savory Recipe:

Spicy Watermelon Salad with Feta and Mint

If you’re craving something a bit more adventurous, this zesty, refreshing salad is perfect for you! Ideal for summer barbecues or a light lunch, this dish combines the juicy sweetness of watermelon with savory feta, aromatic mint, and a kick of jalapeño. It’s a unique blend of flavors with a hint of heat that will leave you craving more.

Ingredients

4 cups watermelon, cubed and seeds removed

1 cup feta cheese, crumbled

1/2 cup fresh mint leaves, chopped

1/4 cup red onion, thinly sliced

1 small jalapeño, thinly sliced (adjust to taste)

2 tablespoons extra-virgin olive oil

1 tablespoon lime juice

Salt and black pepper to taste

Instructions

Prepare the Ingredients:

Cube the watermelon and remove any seeds.

Crumble the feta cheese.

Chop the fresh mint leaves.

Thinly slice the red onion and jalapeño.

Assemble the Salad:

In a large salad bowl, combine the watermelon cubes, crumbled feta, chopped mint, red onion slices, and jalapeño slices.

Dress the Salad:

Drizzle the extra-virgin olive oil and lime juice over the salad.

Season with salt and black pepper to taste.

Toss and Serve:

Gently toss the salad to ensure all the ingredients are well combined and coated with the dressing.

Serve immediately and enjoy the blend of sweet, spicy, and savory flavors! (11)

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FINAL THOUGHTS

Watermelons are not just a summer treat; they are a versatile fruit that brings color, flavor, and health to your table. Try these recipes, and be sure to tag us on social media #ehiamazing so we can see all the amazing things you are doing.

Remember the myth about watermelon seeds growing in your stomach? It’s a perfect example of the many health myths we’ve been told. This is why it’s crucial to find trusted resources and do your own research. Look at both sides of the story, trust your instincts, and make informed decisions. As Dr. H always says, “Trust your heart’s first thought.” If you want to connect better with your inner voice, start getting your health in order with the holistic nutrition course offered by the Energetic Health Institute: HERE, because “Everything is Connected”- Hunter Allen.

Before diving into this incredible fruit, make sure you don’t have a food sensitivity to watermelon. For more information, check out the Energetic Health Institute’s IgG/Delayed Food Allergy Screening HERE. Enjoy your watermelon adventures and remember connection over perfection!

ABOUT THE AUTHOR

Amber McCrea, a dedicated Therapeutic Nutritionist and graduate of the Energetic Health Institute, is the founder of www.ambermccrea.com. Amber’s mission is to empower women to deeply connect with themselves and others after experiencing trauma. With expertise in Holistic Nutrition, Emotionally Focused Individual Therapy (EFIT), and the mind-body connection, she guides women on their healing journey. Amber also hosts the podcast Connection Over Perfection, where she helps women live more meaningful, energetic, and connected lives. Listen here.

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