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WATERMELON: A HEALTHY TREAT THAT’S FUN TO EAT!

Watermelon is grown in California, Georgia, Florida and Texas with some local growers as well. It is part of the cucurbit family which includes cucumber, melon, pumpkin and gourds.

Nutrition Facts:
Cup (250 ml) contains 51 kcal, 1 g protein, 0.7g fat and 12 g carbohydrates. Watermelon is 90% water. It is also a source of the following:

• Vitamin C – a factor in the development and maintenance of bones, cartilage, teeth and gums
• Thiamine (vitamin B1) – releases energy from carbohydrates and aids in normal growth
• Vitamin B6 (also a source of pantothenic acid and magnesium) – a factor in energy metabolism and tissue formation
• And a source of vitamin A – aids in normal bone and tooth development, maintaining the health of the skin and membranes

Watermelon is an excellent source of an important amino acid, citrulline. The human body uses citrulline to make another important amino acid – arginine – which plays a key role in cell division, wound healing and the removal of ammonia. Watermelon’s citrulline stores are not only abundant but they’re also readily usable by the body and watermelon is one of the few foods that contain high levels of it.

Watermelon contains high levels of the antioxidant lycopene – a 300 g (2 cup) serving of watermelon contains 18.16 mg. Lycopene may reduce the risk for certain types of cancer.

Buying Watermelon
Peak season is June to August. There are over 50 varietals of watermelons, ranging in size form picnic (12-50 lbs) to ice box: 5-10 lbs. Although red is the most common colour, flesh can range from pink or orange, yellow or white but all taste very similar. Look for heavy round or oblong oval melons that are symmetrical and have no flat sides. Avoid melons that have soft spots, cuts, still have their green stems (not ripe) or have shinny skins. They should have a dull waxy bloom. When buying cut melons be sure they look fresh, not grainy or dry and they should not have white streaks and large cracks in the flesh. Store your melons in the fridge for up to one week.

Eating Watermelon
Other than enjoying it fresh off the rind, there are many delicious ways to enjoy watermelon. Try it in fruit salad, topped with yogurt, blended in a drink or as a cold soup. Watermelon salsa with ancho chili and mint or watermelon chutney can add flavour and interest to fish or meat. Try it cooked in a sweet and sour stir fry or as part of a pasta salad.

Source: Canadian Nutrient File 2001B. This value has been computed from USDA Standard Reference Release16.