Native to northeastern areas of Africa, since ancient times watermelon seeds have been transported to areas around the world, where easy planting and propagation has made this fruit popular. Watermelons were originally not sweet like the versions we enjoy today and are also referred to as the berry of the vine, despite the hard exterior shell referred to as the rind. Early versions were bitter with a yellowish white flesh and difficult to open. Many varieties were cultivated, with the sweeter versions becoming popular in Roman times in the Mediterranean areas of the world.
Selective breeding over time has developed sweeter varieties
that are easier to open. There are now
over 1,000 varieties, including seedless that was first developed in Japan by
scientists. Seedless watermelons were rarely available in the early years of
their development due to their poor resistance to diseases. Seedless varieties did not become popular
until the 21st Century and make up about 85% of those sold in the US
today. Once planted the seeds will
produce mature fruit within 100 days of planting. They were originally grown because of their
high content of water and stored to be eaten during dry seasons for their water
and nutrients.
HEALTH BENEFITS:
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Composed of 91% water and 6% sugars, watermelon is low in
fat, with approximately 10-13% of the daily amount of Vitamin C. A cup of
watermelon has about 45 calories and 10 grams of sugars, less than melons,
peaches, cherries, and apples.
The reddish-pink flesh most often seen in varieties today is
rich in lycopene, an antioxidant that helps our bodies fight chronic diseases
and premature aging. Watermelon is reported to have 40% more lycopene than raw
tomatoes. It is said that the redder and sweeter the flesh of the watermelon,
the more nutritious it is.
Watermelon seeds are rich in healthy fats and protein. They are edible, often roasted and sometimes ground into flour. They are also a reliable source of iron, magnesium, and zinc. The edible seeds have a slightly less nutty flavor than sunflower seeds and can be eaten raw or roasted. The rind tastes a bit like cucumber and is high in fiber, making pickling a popular use of it, reducing food waste. The rind is also a popular ingredient that is cooked and used in some cuisines.
DOWNSIDE:
A potential downside to watermelon grown in the US is the
risk from exposure to pesticides. Limiting
your daily intake of commercially grown watermelon to 1-1/3 cups per day can reduce
potential health risks. Choosing organic
watermelon can reduce this risk and is a better choice when available. Imported watermelons have a moderate risk,
with a limit of 3 servings per day to reduce risk.
PICKING THE RIGHT ONE:
Some people will knock on the melon to listen for a dull, hollow, muffled sound signaling ripeness. Not always fool-proof, it may be more reliable to visually inspect it. Does it seem heavy for its size? Does it have a smooth surface and slightly dull looking rind? Are its ends filled in and rounded? Lastly, does it have a yellow or creamy underside? If so, you have found a good one!
It is better to buy a whole, uncut, watermelon to avoid contamination
by foodborne illnesses. Washing the
outside of a whole watermelon before cutting it will also prevent harmful
bacteria like salmonella. Whole melons
shipped to the grocery stores will keep 7-10 days unrefrigerated. Locally grown melons may last a few days longer. Once cut, watermelon should be refrigerated
and eaten within 3-4 days.
Enjoy it plain or seasoned with salt, pepper, or lime. It is a healthy option you can enjoy all summer long from local farmers and throughout the year from world suppliers.