Nothing says summer like a watermelon treat, but unlike many unhealthy options, this one is guilt-free and loaded with beneficial nutrients.

For a long time, watermelon has been taken for granted as a sweet, tasty summertime fruit, made of sugar and water, and nothing more. Over the past years, nutritionists, medical professionals, scientists, and researchers have taken an interest to find out more about watermelon’s health benefits. As it turns out, watermelon is incredibly healthy!

With more than 60 percent of adults overweight or obese, over 97 million Americans are at risk to a host of chronic diseases. If you are trying to control your weight, watermelon is perfect because it has only 80 calories, no fat at all, and is full of satisfying flavor and important nutrients. A healthy food, 2 cups of watermelon chunks contain 25 percent of your daily vitamin A and 30 percent of your daily vitamin C. Watermelon also contains B6 (6 percent) as well as potassium (8 percent), phosphorus (4 percent) and magnesium (8 percent). Nutritionists have long appreciated the health benefits watermelon provides. Watermelon not only boosts your “health esteem,” but it contains higher levels of lycopene than any other fresh fruit or vegetable (15 to 20 mg per 2-cup serving) and is part of a healthy diet. Lycopene is a pigment that gives tomatoes, watermelon, and pink grapefruit their red color.

Here is a quick breakdown of what watermelon’s many nutrients can do for you:

• Vitamin A found in watermelon is important for optimal eye health and boosts immunity by enhancing the infection-fighting actions of white blood cells called lymphocytes.
• Vitamin B-6 found in watermelon helps the immune system produce antibodies. Antibodies are needed to fight many diseases.
• Vitamin B-6 helps maintain normal nerve function and form red blood cells. The body uses it to help break down proteins. The more protein you eat, the more vitamin B-6 you need.
• Vitamin C in watermelon can help to bolster the immune system’s defenses against infections and viruses and can protect a body from harmful free radicals that can accelerate aging and conditions such as cataracts.
• Potassium is a mineral necessary for water balance and found inside of every human cell. People with low potassium levels can experience muscle cramps. A 2-cup serving of watermelon provides 8 percent of a person’s daily potassium need.
• Lycopene in watermelon is a carotenoid. Researchers report that carotenoids (fat-soluble plant compounds that give plants red, orange and yellow pigments) may act as antioxidants that protect cells from oxygen-related damage that can result from regular cell functions.

It is rare that such a healthful, low-calorie food is a popular treat for children and adults alike. Watermelon is so good all by itself, people rarely use it for anything other than eating by the slice or cube. It turns out there are many uses for watermelon, and it can be made a part of any meal — from breakfast to dinner, and from entree to dessert. Watermelon can be used in relishes, salads, drinks, and soups. It can even be grilled! Take a look at a few recipes to stir your imagination.

For more recipes, activities, and information on how to incorporate watermelon into your diet, please visit www.watermelon.org.

Photo credit: Jon Wightman/Thinkstock
Recipe photo courtesy of watermelon.org

Watermelon Waldorf Salad

Ingredients
2 cups cubed watermelon (about ½-inch cubes)
1/2 cup sliced celery
1/2 cup seedless
red grape halves
Dash of salt
1/4 cup Greek yogurt
2 tablespoons sliced almonds, toasted

Instructions
Stir together watermelon, celery, and grapes in bowl. Just before serving, stir salt into yogurt for dressing. You may want to add a little water to lighten the thickness. Pour mixture over fruit and stir until coated. Sprinkle with almonds.

Pick a Good Watermelon

It’s as easy as 1, 2, 3.

1. Look the watermelon over. You are looking for a firm, symmetrical watermelon that is free from bruises, cuts, or dents.
2. Lift it up. The watermelon should be heavy for it’s size. Watermelon is 92% water, most of the weight is water.
3. Turn it over. The underside of the watermelon should have a creamy yellow spot from where it sat on the ground and ripened in the sun.