10 Benefits Of Watermelon

 

Hydration Of Watermelon

Watermelon (Citrullus lanatus) is a slightly sweet fruit that grows on a vine-like plant in the gourd family (Cucurbitaceae).  It is native to tropical Africa and cultivated around the world consumed in the summer months as a delicious seasonal treat. Watermelon is a flowering plant that is a highly cultivated fruit originating in northeastern Africa over 4,000 years ago.  Its trailing vine-like plant requires warm temperate soil that is well drained, fertile sandy soil and is consistent watering.  Watermelons are grown in tropical temperate climates needing temperatures higher than 25 degrees C (77 degrees F) to thrive. On a garden scale seeds are typically sown in pots undercover then transplanted into the ground in ideal conditions when the soil is amended with a well drained sandy loam and a pH between 5.7 to 7.2.  Watermelon varieties include popular favorites like Watermelon Sugar Baby, Watermelon Crimson Sweet, Watermelon Georgia Rattlesnake, Watermelon Blacktail Mountain, Watermelon Seedless Big Tasty Hybrid, Watermelon Carolina Cross #183,  Watermelon Gold in gold hybrid, Watermelon Little Darling Hybrid, Watermelon Red in Gold Hybrid, Watermelon Allsweet Organic, Watermelon Charleston Grey. 

Watermelon Blacktail Mountain is the first summertime treat for gardeners in every USDA growing zone in 2024 as the melon will ripen in even cooler areas where nighttime temperatures average in the mid 40s.  It consistently yields 10-12-14 pound dark green fruits with naturally sweet pink flesh.  Watermelons have become a popular summertime treat among people around the world for its unsurpassed flavor in gardens across the country.  The fruit contains vitamin C and vitamin A and is usually eaten raw, in salads, smoothies, watermelon water ice, watermelon green iced tea.  Watermelon is a hydrating fruit with nutritional health benefits.  One cup of fresh watermelon is only 46 calories, 11.48 grams of carbs, 0.23 grams fat, 0.93 grams protein, 9.42 grams natural sugar, 11 mg calcium, 0.36 mg iron, 170 mg potassium, vitamin A 43 mcg, vitamin C 12.3 mg per serving.  Staying hydrated is vital for proper bodily functions to regulate body temperature, prevent infections, keep joints lubricated, deliver nutrients to cells, and keep organs functioning properly. 

Watermelon is mostly water that can contribute to your daily liquid intake improving proper hydration positively affecting sleep, quality of cognition and mood.  Watermelon contains essential nutrition vitamin A that supports immune and vision function.  Watermelon is a nutrient dense low energy food that provides nutrients and contributes to overall fruit intake.  While in the past watermelon is typically  thought to be a seasonal fruit in the U.S. now watermelon is available year round.  It contains certain nutrients with 100 g providing 112 mg of potassium, 8.1 mg vitamin C, 28 ug vitamin A, 10 mg magnesium, 3 ug folate, and 0.4 g fiber contributing upwards of 4 % of daily potassium, 11-37 percent of vitamin C, 4-10 % vitamin A, as well as greater than 1 % magnesium, and dietary fiber recommendations in adults. NIH.  Watermelon is commonly available at your local grocery store in the produce section or at your local farmers market.

Watermelon is packed with vital nutrients including vitamin A to support vision and skin health, potassium to maintain proper muscle function, magnesium is important for various biochemical processes regulating blood pressure, and blood sugar levels improve heart health. Lycopene and cucurbitacin E found in watermelon may have potential anticancer properties.  These compounds help protect your cells from damage caused by free radicals helping to reduce the risks of heart disease, cancer, and diabetes. Citrulline in watermelon is an amino acid that may improve athletic performance.  Watermelon contains lycopene, carotenoids and cucurbitacin E which combats free radicals and may reduce the risk of chronic disease. Despite the sweet taste, watermelon is low in calories making it a good choice of fruit for weight management while enjoying a summer treat.  Watermelon is 92 percent water making it a great way to stay hydrated consumed as a refreshing beverage during the summer heat or eaten as fruit of the day.

Cheers!

Patricia Lynn

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