The wonders of watermelon
Watermelon is a refreshing part of summer meals and is packed with vitamins, minerals and antioxidants, which help protect cells and DNA from damage and reduce inflammation. They support eye health, promote heart health and potentially aid in muscle recovery. Plus, who doesn’t enjoy the cold crunch of a delicious bite of watermelon?
Watermelon is approximately 92% water, making it a great source of hydration, especially on hot days. This summer superstar is low in calories, and has zero fat, cholesterol or sodium unless you sprinkle salt on it, as some people like to do.
Did you know watermelon has more lycopene than any other fresh fruit? Lycopene is an antioxidant linked to decreased risk of cancer, heart disease and age-related eye disorders, according to the National Institutes of Health.
Watermelon contains vitamin A, which is important for skin and eye health, vitamin B6, which helps break down the protein one eats and aids the immune system, and vitamin C, which strengthens the immune system and aids in the absorption of iron. Additionally, it contains potassium, which helps lower blood pressure and is essential for nerve function, and citrulline, which may help lower blood pressure and enhance muscle recovery after exercise.
Fun fact: watermelons are 100% edible. After washing and peeling the outer green skin, the white rind can be pickled, juiced, stewed or sauteed. The seeds, which contain magnesium and iron, can be roasted for a snack or a salad topping. If you are wondering why most watermelons in the grocery store are now seedless, visit npr.org and search for the article, “Where did all the watermelon seeds go?”
Simply slice up a watermelon, or a fun project is cutting a watermelon into a basket shape or bowl and filling it with fruit for a summer gathering. Watermelon chunks are a delicious addition to a dessert board with other fruits and chocolates. Try making a fruit salad with grilled watermelon and pineapple. Make an appetizer or salad with watermelon, cucumber, mint and feta combination.
Visit watermelon.org for creative ways to enjoy watermelon such as chili-lime popsicles, chocolate-covered watermelon bites, spicy watermelon hummus and a watermelon rind cocktail.
Leftover watermelon? Toss chunks into a blender for a refreshing beverage or freeze to enjoy as a sorbet. Freeze chunks to use as ice cubes in water or as a Popsicle-like treat.

Watermelon is a summer staple and can be enjoyed as is or in a salad such as this watermelon, cucumber, basil and feta salad.
Article and photos by Lisa Nicklanovich