Watermelon is one of the most thirst-quenching fruits, and it’s fun to eat. But did you know that it’s also good for the heart? Within the plant kingdom, watermelon is an exceptionally rich source of two heart-healthy nutrients: lycopene and citrulline.
Lycopene is what makes tomatoes and tomato sauce good for us. Studies that have tracked thousands of people found that both men and women whose diets provide ample levels of lycopene have less risk for heart disease (and for prostate and breast cancers).
Citrulline is an amino acid, a component of protein found in meats, fish, and milk, and it helps to dilate arteries. Among plant foods in our diet, watermelon is the only significant source of citrulline.
At the University of Florida, researchers tested a citrulline supplement made from watermelon. Four men and five women between the ages of 51 and 57, with mildly elevated blood pressure, took the supplement for six weeks. The study, published in the American Journal of Hypertension, found that citrulline from watermelon helps to dilate arteries and lower blood pressure.
The beauty of watermelon is that it’s low in calories (one cup of diced watermelon contains 40 calories), high in water that keeps us hydrated and curbs hunger, and a good source of additional nutrients, such as vitamins A and C and potassium.
Ways to Eat Watermelon
Slices aren’t the only way to enjoy the fruit. You can cut it into cubes, lay them out on a tray, and freeze them. Consider these other possibilities for watermelon:
• In place of regular ice cubes, add frozen watermelon cubes to sparking mineral water to chill and flavor drinks.
• Float frozen watermelon cubes in a pitcher of water or in a bowl of punch at barbecues.
• When making protein drinks in a blender, use frozen watermelon cubes instead of ice.
• To make a thick, frosty treat in a blender, combine frozen watermelon cubes with plain coconut water and blend to a consistency you like — thicker to eat with a spoon or a little thinner to drink through a straw.
Instead of buying popsicles, you can cut watermelon into rectangles thick enough to hold a stick (about three-quarters of an inch), slide in the sticks, lay out the pieces on a tray, and freeze them. When you get an urge for ice cream, you have a healthier option.
Fresh watermelon can be cut into cubes and added to salads, or diced into smaller pieces and mixed with soft cheese or tuna salad. And then there’s carving, from simple patterns on a half-watermelon shell to more complex works of food art. The National Watermelon Promotion Board offers lots of carving tips and recipes.
Watermelons can be messy, but seedless ones eliminate a lot of fuss. And with a seedless mini watermelon, about the size of a cantaloupe, you can cut it in half and eat it with a spoon, straight out of the shell — no drips, no plate required.
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