Watermelon: Perfect thirst quencher
Some foods are nice to look at and also fun to eat, and watermelon (Sinhala – Peni komadu, Tamil – Tarpoosani) is undoubtedly one of them. That triangular or semi-circular wedge of oozing juiciness permits us to take life so casually. It is such a wholesome snack and packs in nature’s goodness in every drop. Diced watermelon and a few ice cubes in a blender is a perfect thirst quencher for a hot humid day or you can try it in combination with other fruits in a smoothie.
The water melon is now so popular, that supermarkets are full of them, roadside stalls and vans in some areas in the country are bursting with them and of course there is no fruit platter without this attractive and succulent choice. Chunks of watermelon can also zest up a boring salad, not only by adding colour but by also being cool, light, sweet and so refreshing.
The watermelon (Citrullus lanatus) fruit has a smooth hard rind, usually green with dark green stripes or yellow spots, and a luscious interior flesh, deep red to pink, but sometimes orange, yellow, or white, with many seeds. The watermelon is related to cucumber, pumpkin and squash and is a member of the botanical family Cucurbitaceae. The fruit is believed to have originated in the Kalahari Desert of Africa. The first recorded watermelon harvest occurred nearly 5,000 years ago in Egypt and is depicted in Egyptian hieroglyphics on walls of their ancient buildings.
While some of us may think of the watermelon as a super nibble alternate containing only water and sugars, it is much more than that. So if you take home this oval to round weight of natural goodness only once in a while, it will be good to re-consider making this a regular player in your household cuisine.
Don’t just pick any water melon in the market.
Find the ripest ones as they are the best in taste as well as nutrition. Look for a fruit that is firm, heavier than others of the same size and symmetrical without soft spots or bruising. The colour must be a dark matte green; if it is too shiny it is probably too young.
Nutritional value
Watermelon is considered a nutrient dense food, a food that provides high amounts of vitamins, minerals and antioxidants for a low amount of calories with a cup providing about 17% and 20% of the daily recommended intake of vitamin A and C respectively and only about 45 calories. It is also rich in dietary fibre, potassium and magnesium. The fruit is 90 to 92% water and the perfect example of a food that helps you stay hydrated. This overall hydration is also vital for healthy looking skin and hair. The juice is full of good electrolytes that can even help prevent heat stroke and also contains vitamin B6 which is vital for normal brain functions. Eating watermelon is a tasty and frugal way to cleanse your body and drop a few unwanted kilograms.
Excellent source of lycopene
Lycopene is a carotenoid phytonutrient which boasts of powerful antioxidant properties that help prevent free radicals from causing cell damage and improving the immune system. Watermelon is an excellent source of lycopene, with about 15 to 20 milligrams per 2-cup serving with the red-fleshed varieties containing significantly more lycopene than the yellow-types.
A cup of watermelon contains 1.5 times more lycopene than a large fresh tomato. Lycopene is especially important for cardiovascular health and scientists now believe that lycopene is important for bone health as well. The antioxidant activity of lycopene has long been suggested to be more powerful than that of other carotenoids, such as beta-carotene. Lycopene also helps to protect against UV rays, sunburn and lowers the risk of skin cancer. Also noteworthy, is that lycopene in watermelon appears to be quite stable, with little deterioration even after it has been cut and stored in the refrigerator for more than two days.
Citrulline in watermelon
Much interest has been shown in the citrulline content of watermelon. Citrulline is an amino acid that is commonly converted by the kidneys and other organ systems into arginine a conditionally essential amino acid for humans.
Arginine is the nitrogenous substrate used in the synthesis of nitric oxide and plays an essential role in cardiovascular and immune functions and helps improve blood flow. This is why, watermelon loving athletes are in luck’s way as drinking the juice before an intense workout will help to reduce muscle soreness and improve recovery time. There is also some preliminary evidence that greater conversion of citrulline into arginine may prevent excess accumulation of fat in fat cells. The flesh of a watermelon contains about 250 milligrams of citrulline per cup.
Packed with vitamin A & C
Watermelon is packed with vitamin A which helps to boost your eyesight and protects your eyes from infections. Consuming about 100 grams of watermelon a day will keep your eyes healthy and your eyesight sharp. The vitamin A in watermelon helps keep skin and hair moisturised. It encourages healthy growth of new collagen and elastin cells. The vitamin C in the fruit is also beneficial in this regard, as it is needed for the building and maintenance of collagen which provides structure to skin and hair.
You can eat watermelon rind and seeds
Most people throw away the watermelon rind, but try putting it in a blender with some lime for a healthy, refreshing treat. Not only does the rind contain plenty of health-promoting and blood-building chlorophyll, but the rind actually contains more of the amino acid citrulline than the pink flesh. Notable concentrations of phenolic antioxidants, flavonoids, lycopene, and vitamin C have also been discovered in the white part nearest the rind with the exact distribution being highly dependent on variety. The black watermelon seeds are edible and actually quite healthy. They contain iron, zinc, protein, and fibre.