Watermelon: All-American Favorite

Provided By: Berkeley Wellness

The watermelon is so thoroughly associated with America and backyard barbecues, that most people would probably be surprised to discover how global this fruit is, not to mention the fact that China is the top watermelon producer in the world. Watermelon is a member of the gourd family and is thought to have originated in Africa. Depicted in Egyptian hieroglyphics (hard to imagine), watermelons also were sometimes placed in the burial tombs of kings to nourish them in the afterlife.

Because the flesh of this fruit is over 90 percent water, the watermelon was a valuable and portable source of nourishment and water for explorers, desert nomads, and dwellers living in arid regions where natural water was scarce or contaminated. Over the years, watermelons spread from the Mediterranean to China, and eventually through much of the world via trade routes, finally landing in America with the slave trade.

Nutritional Profile
This all-American favorite offers ample amounts of lycopene, a nourishing carotenoid that has been receiving lots of attention for its potential to protect against certain cancers, including prostate cancer. According to the USDA, 4 ounces of watermelon (about 1 cup diced) supplies an impressive 6 milligrams of lycopene.

In the Market
There are more than 50 varieties of watermelon. Generally, they are divided into "picnic" and "ice-box" varieties. Picnic types usually weigh 12 to 50 pounds and are round, oblong, or oval. Ice-box varieties--designed to fit into a refrigerator--weigh 5 to 10 pounds and are round or oval. Most watermelons have the familiar red flesh, but there are white-fleshed, yellow-fleshed, and orange-fleshed varieties, too. There is no appreciable taste difference among them. There are also seedless varieties (which have been in existence for over 60 years). Note, though, that seedless does not really mean that there are no seeds; it just means that the seeds that exist are small in number and very soft; thus the watermelon qualifies as seedless. No varietal names get associated with watermelons in the marketplace, though there are some colorful ones: New Dragon, Sugar Baby (a completely round, unstriped green picnic watermelon), Yellow Doll (yellow-fleshed), King of Hearts (seedless red), and Black Boy.

Availability
Watermelons are theoretically available all year, but some markets only stock them in the warm summer months, when they expect their peak sales.

Choosing the Best
Watermelons are sold whole, or cut into halves, quarters, or smaller pieces. Skin color ranges from deep green to gray, solid to streaked or dappled; look for a melon with a rind that is neither very shiny nor very dull, but shows a waxy "bloom." The underside should have a creamy-white spot (where it sat on the ground as it ripened in the sun). This so-called "ground spot" changes from pale white to a creamy- yellow at proper harvest maturity. If the stem is still attached, it should look dry and brown; if the stem is green, the melon was picked too soon, and if it has fallen off, the fruit may be overripe.

Of course, if your market sells cut melons, the fruit should be perfect for immediate consumption, as it will not improve once it is cut. With cut melons, you can check the color and texture of the flesh, and usually smell the delectable fragrance of a ripe melon even through the plastic wrapping.

Cut watermelon should have dense, firm flesh that is well colored for its type, with dark seeds. White seeds are a sign of immaturity (seedless varieties may contain a few small white seeds). If the piece of melon has seeds that have begun to separate from the flesh, white streaks, or large cracks in the flesh, don't buy it.

When You Get Home
An uncut watermelon can, if necessary, be stored at room temperature for up to a week, but in summer, when room temperatures can be quite high, the fruit should be refrigerated or kept on ice. It takes 8 to 12 hours to chill a whole watermelon thoroughly. Cut watermelon should be wrapped and refrigerated.

Preparing to Use
To cut a watermelon into wedges for eating, halve the watermelon lengthwise, then halve each piece lengthwise again to give you four quarters. Cut each quarter-piece crosswise into wedge-shaped slices. For salads, halve the watermelon lengthwise and use a melon baller to scoop out the flesh.

Serving Suggestions

• Puree watermelon, pour into ice cube trays, and freeze. Use to chill summer drinks.
• Cube watermelon and combine with cubes of cucumber, diced red onion, and toasted pumpkin seeds. Toss with a sherry vinegar dressing for a summer salad.
• Cube watermelon and freeze. Add the frozen melon to smoothies instead of ice cubes.
• Puree watermelon, strawberries, and fresh mint for a refreshing summer soup. Serve topped with grated lime zest and a dollop of nonfat sour cream.
• Blend watermelon, basil, parsley, and red onion. Strain and mix with olive oil, rice wine vinegar, and black pepper for a vinaigrette.
• Very finely mince watermelon and drain slightly. Stir into reduced-fat sour cream along with minced chives. Serve as a sweet-savory sandwich spread.

Facts and Tips
Leave it to the Japanese to figure out how to grow watermelons that take up less space in the refrigerator. Farmers in the southern Japanese town of Zentsuji force watermelons to grow inside glass cubes, creating a box-shaped watermelon that fits conveniently on refrigerator shelves. However, this convenience has a hefty price tag: over $80 per watermelon.

WATERMELON
1 cup cubes

• Calories - 49
• Protein (g) - 1
• Carbohydrate (g) - 11
• Dietary fiber (g) - 0.8
• Total fat (g) - 0.7
• Saturated fat (g) - 0.1
• Monounsaturated fat (g) - 0.2
• Polyunsaturated fat (g) - 0.2
• Cholesterol (mg) - 0
• Potassium (mg) - 176
• Sodium (mg) - 3

Key Nutrients (%rda/ai*)

• Thiamin - 0.1 mg (10%)
• Vitamin B6 - 0.2 mg (13%)
• Vitamin C -15 mg (16%)