Who doesn’t love watermelon? This refreshing fruit is colourful, juicy, and sweet, which makes it perfect for salads and juices. Since its flesh consists of 95% water, it comes as no surprise that this fruit plays an important role during periods of drought in Mediterranean and Middle East countries. Like many other fruits, watermelon is in fact mostly cultivated in hot countries, such as China, Iran, Turkey, and Brazil. But it also grows in Quebec greenhouses! Besides, thanks to the various cultivation methods, there is a large variety of watermelons available on the market, including the yellow watermelon. That being said, the most popular types remain the seedless varieties. GOOD TO KNOW: Don’t want to waste any part of your watermelon? Learn how to cook watermelon rind and seeds! BPT loves watermelons since they are a good source of vitamin C! This nutrient has antioxidant properties. Indeed, it protects against infections and contributes to wound healing. It also helps absorbing the iron from plants. What Are the Health Benefits of Watermelon? Watermelon has few calories Since the watermelon is mostly made up of water, it is one of the fruits with the lowest energy density. In other words, a bite of watermelon provides few calories! This fruit can therefore be included in a balanced diet. Watermelon is thirst-quenching Since it is rich in water, watermelon helps you stay hydrated! Indeed, its high water content and low sugar content help quench thirst. Plus, with proper hydratation, you ensure the regulation of your body temperature and the good functioning of your organs. Watermelon has antioxidant properties By eating watermelon, you will inevitably absorb antioxidants. More specifically, you fill up with lycopene, a carotenoid. Besides, it’s lycopene that gives its pinkish colour to the flesh of watermelons! This carotenoid also helps your body prevent inflammations and formation of cancer cells. Its consumption is therefore associated with lower risks of suffering from certain cancers, such as prostate cancer. How to Pick the Best Watermelon When grocery shopping, it’s your sense of touch that will help you pick the best watermelon in the world. Choose one that is firm, heavy, and makes a deep sounds when you lightly tap it with the palm of your hand. Avoid melons that look dull, cracked, or soft in some places. Furthermore, watermelons with yellow shades towards the base are usually sweeter. As for pre-cut watermelons, make sure the flesh doesn’t have white streaks. Availability of watermelon Although watermelons mainly grow in hot regions, they are exported everywhere in the world, which is why they are available in grocery stores all year long. You can find whole or sliced watermelons in the fresh fruits and vegetables section. There are also watermelon pieces in the frozen foods section. How to store watermelon A whole watermelon can be stored on the countertop of a cool room up to 2 weeks. When cut, it should however be place in a sealed container in the refrigerator. It can be kept up to 1 week this way. Watermelon Q&A Can you freeze watermelon? Watermelons can indeed be frozen. However, their texture won’t be the same once thawed. A frozen watermelon is therefore perfect for sorbets, smoothies, and many other recipes. That being said, if you want to eat it as is, it’s better not to freeze your watermelon. Can you eat watermelon rind? Yes, you can eat the watermelon rind! Who would have thought this fruit was 100% edible? Discover jam or marinade recipes that use watermelon rind! What's the watermelon tree called? In fact, watermelons don’t grow in trees, but rather from a Cucurbitaceae herbaceous plant. The latter is mostly grown in domestic gardens for its edible fruit, the watermelon! How do you cut a watermelon? To cut a watermelon into triangles, start by cutting it in the center. Then, cut each half into 4 equal slices. Finally, cut triangle pieces (as wide as you like). Did you know that… a watermelon can weigh from 4 to 40 kilos? It is sometimes so heavy that you need strong arm muscles just to place it in your shopping cart! Watermelon Uses Watermelon salad: Watermelon cubes combined with feta cheese, mint leaves, and balsamic vinegar make an excellent and refreshing salad. Watermelon sorbet: By emulsify frozen watermelon cubes with sugar syrup, lemon juice, and water, you get a delicious homemade sorbet ready to serve after just 2 hours of freezing! Watermelon skewers: Make delicious and unique skewers with grilled halloumi, basil, olive oil, lemon juice, and watermelon cubes! Watermelon lemonade: In a jug, mix ice cubes, water, lemon juice, sugar, and watermelon juice to make a refreshing watermelon lemonade! Perfect for summer BBQs! Watermelon juice: Blend your watermelon leftovers to make a refreshing juice! Watermelon popsicles: You can even make sweet and thirst-quenching watermelon popsicles from the juice! Watermelon slush: You can also prepare a delicious homemade watermelon slush with frozen watermelon cubes. A summer must-try! Watermelon tapas: To easily satisfy your guests’ hunger, cut your watermelon into slices and wrap the latter in prosciutto. This flavour combination is unique and perfect! Feta and watermelon bites: The feta cheese and watermelon combo is also incredible! Make appetizers or salads with these two ingredients. Nutritional Values of Watermelon Thanks to its high water proportion, watermelon is low in sugar and calories. This fruit is also a good source of vitamin C and contains significant amounts of vitamin B1, vitamin B5, and antioxidants (such as lycopene). PortionUnits250 ml of raw diced watermelon (161 g)1 raw watermelon (2.8 kg)60 ml of dried watermelon seeds (27 g) CalorieskCal48838148 Lipidsg0.24.212.6 Saturatedg0.00.42.6 TransgNDNDND Monounsaturatedg0.112 Polyunsaturatedg0.11.47.5 Omega 3gNDNDND Omega 6gNDND7.5 Carbohydratesg12.1210,94.1 Fibersg0.611.2ND Sugarsg10.0173.2ND Alcoholg000 Proteinsg1.017.07.5 Cholesterolmg000 Minerals Calciummg11.2195.514 Coppermg0.071.170.18 Ironmg0.46.71.94 Magnesiummg16.1279.3137 Manganesemg0.061.060.43 Phosphorusmg17.7307.2201 Potassiummg179.93128.2173 Seleniumµg0.611.2ND Sodiummg22826 Zincmg0.22.82.7 Vitamins Vitamin Aµg45.0782.0ND Thiamin (B1)mg0.050.920.05 Riboflavin (B2)mg0.030.590.04 Niacin (B3)NE0.58.20.95 Pantothenic acid (B5)mg0.366.170.09 Pyridoxine (B6)mg0.071.26ND Biotin (B8)µgNDNDND Folic acid (B9)µg4.883.80 Cobalamin (B12)µg00ND Vitamin Cmg13.0226.20 Vitamin Dµg000 Vitamin E (Tocopherol, alpha)mg0.11.4ND Vitamin Kµg0.22.8ND Source : Canadian Nutrient Files (CNF)Canadian Nutrient Files, Nutrient profile, Watermelon, raw Food code: 1691.Canadian Nutrient Files, Nutrient profile, Watermelon, raw, Food code: 1691.Canadian Nutrient Files, Nutrient profile, Seeds, watermelon seed kernels, dried, Food code: 2599. The Best Watermelon Recipes Watermelon and Feta Cheese Salad Watermelon Lemonade Homemade Watermelon and Coconut Slush Jus de melon d’eau
