Juicy, sweet, and a symbol of summer fun, the watermelon is more than just a delicious fruit. Imagine biting into its cool, refreshing flesh during a hot day with the sun blazing overhead—pure bliss! But beyond its amazing taste, watermelon offers a wealth of health benefits that make it a must-have for your summertime table.
Nutritional benefits of watermelon for hydration and health
What makes watermelon stand out is its incredible hydrating power. Made up of over 90% water, watermelon is nature’s answer to staying refreshed during those scorching summer days or after a tough workout. This means that every juicy bite not only quenches your thirst but also helps prevent dehydration, keeping your energy up.
But watermelon isn’t just about water. It’s packed with vital nutrients like potassium—about 100 milligrams per 3.5 ounces—which plays a key role in regulating blood pressure and supporting your heart and muscle function. However, it’s important to enjoy it in moderation, especially if kidney issues are a concern, since excessive potassium can cause complications.
Beyond potassium, watermelon is rich in several essential vitamins. It delivers a good dose of vitamin A through beta-carotene, with over 1,200 micrograms per 3.5 ounces, along with vitamins C, B6, and B9. The fruit’s brilliant red color comes from lycopene, an antioxidant that fights oxidative stress and helps protect your cells from aging and damage.
The first summer I really understood the power of watermelon was when I grabbed a slice after a long run. Not only did it refresh me, but I felt the antioxidants gave me a little boost that kept me going stronger than before. It’s amazing how a simple fruit can feel like a natural energy drink!
Can you eat watermelon seeds and rind? surprising edible parts
If you ever heard the old tale about watermelon seeds growing into giant melons inside your stomach, it’s time to let that go. Those small black seeds are perfectly safe to eat—and they come packed with healthy nutrients like vitamin C, iron, zinc, and beneficial unsaturated fats.
Even more surprising is the fact that the watermelon rind is edible too! Though less popular, watermelon rind contains antioxidants like lycopene as well as vitamins A and C. The downside is its bitter flavor, which might be a turnoff for some. But by peeling off the tough outer green layer and keeping the lighter green flesh, or by soaking the rind in a marinade for hours, you can tame the bitterness and create delicious dishes.
This discovery transformed how I approach watermelon. Now I don’t just peel and throw away—the rind becomes a creative ingredient, reminding me how much goodness we often overlook in familiar foods.
How to pick the perfect watermelon with a simple sound test
Choosing a sweet, juicy watermelon doesn’t have to feel like a guessing game. In fact, a little tapping test can tell you a lot about what’s inside. According to the New York Times in 2024, just tap the watermelon with the palm of your hand. If the sound is dull or muffled, the fruit could be dry or mealy. But if it echoes like a drum, you’ve got a ripe watermelon on your hands, ready for your picnic or barbecue.
After finding the perfect watermelon, you can enjoy it in countless ways—classic slices, cubed in salads, or even spooned right from the rind. Want to try something new? Combining watermelon with cucumber in a chilled soup, inspired by chef Gregory Cohen, offers a cool, refreshing twist that’s perfect for summer evenings.
One summer, after picking a ‘drum-worthy’ watermelon, I experimented with a watermelon-cucumber soup. It was a light, revitalizing experience that made me appreciate the versatility of this fruit beyond just snacking.
What’s your favorite way to enjoy watermelon? Have you ever tried eating the seeds or rind? Share your experiences, favorite recipes, or tips below. If this article gave you a fresh perspective on watermelon, feel free to share it with friends—it’s time to spread the juicy goodness!