It’s Watermelon Season
It’s Watermelon Season
In the good ole’ summer time, nothing beats the heat like a hefty serving of chilled watermelon. July is National Watermelon Month––recognized since 2007––so enjoy this sweet treat often!
Watermelon has become a vital part of America’s agriculture, with 49 states growing it as a major crop. It is sold in all 50 states. Coloradans are fortunate to have access to this juicy fruit grown locally. Rocky Ford, Colorado is well known for its cantaloupe and watermelon farms.
Watermelon is actually a vegetable in the Curcubitaceae family––a cousin to squash, cantaloupe, pumpkin and cucumber. It is a highly sought-after refreshment that offers more than just cooling relief from summer’s sweltering heat. This unassuming garden delight holds many nutritious properties inside its green exterior. Who would have thought that a food so refreshing and colorful could provide a power-house of nutrients with very few calories? Did you know:
• Watermelon’s high water content (92%), electrolytes (sodium, potassium, magnesium), helps you stay hydrated on hot days
• A serving provides a high content of Vitamins A, B1, B5, B6, C, the minerals potassium and magnesium, the plant compounds beta-carotene and curcubitacin E
• Watermelon contains 40% more lycopene (antioxidant that gives the red color to plant foods) than tomatoes
• All these health advantages promote better energy, hydration, free radical protection (anti- oxidants), pH balance, and anti-inflammatory benefits
• Watermelon can be eaten raw, juiced, pickled or grilled
It’s difficult to find a watermelon with seeds in today’s market. We’ve become a “seed-free” society which reduces many of the nutritional values of the whole food. If you do find a seeded watermelon, take advantage of the health benefits the seeds offer:
• Healthy Fats: About 50% of the watermelon seed is oil, thus making it high in calories and fat. One cup of dried watermelon seeds have 602 calories and 79% of the daily recommended value of total fat. 53% of the fat is saturated. The other percentage consists of monounsaturated fats and polyunsaturated fats, including omega-6 fatty acids. These unsaturated fats benefit ones health by reducing cholesterol levels and decreasing high blood pressure.
• Healthy Protein: Watermelon seeds are an excellent source of protein, containing every essential amino acid. Eating one cup of watermelon seeds will provide 61% of the daily recommended value of protein. Protein serves many functions, all of which are essential to life.
• Essential Vitamins and Minerals: Watermelon seeds are a good source of B vitamins and important minerals. One cup of seeds provide the following daily values: thiamin 14%, folate 16%, niacin 19%, magnesium 139%, manganese 87%, phosphorus. 82%, zinc 74%, iron 44%, calcium 6%.
• Eating watermelon seeds can regulate blood sugar levels, increase energy, maintain the nervous system and digestive system, and promote healthy skin.
• Watermelon seeds can be roasted:
Place in colander; rinse thoroughly
Spread seeds in a single layer on a baking sheet; let them air-dry (no heat)
Transfer the dried seeds to a frying pan over medium heat; stir frequently until seeds are roasted
Measure 1-cup of water; add 1-Tablespoon of salt and let dissolve; pour over seeds in frying pan
Stir occasionally until the water evaporates; remove from the heat; let cool before shelling and eating
• Watermelon seeds can be steeped in a tea that supports kidney function and acts as a gentle diuretic:
1-Tablespoon Watermelon seeds (washed, dried and crushed)
2-cups boiling water
Pour water over seeds; cover and steep for about 15-20 minutes; strain and drink
It remains a mystery to many on the best way to select the “perfect melon.” Here are a few tips from the pros:
• Look for a firm melon that feels heavy for its size
• The rind should be relatively smooth––not overly shiny or dull––with underside of the melon a yellowish color, indicating it has been resting on the ground long enough to fully ripen
• Look for a slight indentation at the stem end, indicating ripeness
Experts note that a watermelon’s nutrients are decreased when refrigerated. That’s a choice only you can make. Nothing beats the heat like chilled watermelon but if you want more nutritional values, keep the melon on the counter. Either way, it’s a sweet deal.