Health Weekender: The incredibly tasty and versatile watermelon

For me at least, watermelon is the epitome of summer. It’s about 92 percent water, which makes it just about the most refreshing compliment to a barbecue or picnic. And it’s incredibly nutritious as well.

In fact, watermelon could be called a "superfood," though not for the overstated sexual properties that we debunked last summer. It’s worth eating for vitamin and minerals, including vitamin C, beta carotene and potassium. But it’s also one of the few foods that contains substantial quantities of the antioxidant lycopene (along with tomatoes, red and pink grapefruit, and guava). Because of that, research suggests watermelon may help prevent prostate cancer.

And if you need more convincing, the U.S. Department of Agriculture has called watermelon an excellent source of the amino acid citrulline, which helps the body produce another amino acid, arginine. Scientists are evaluating the latter as a possible treatment for high blood pressure, elevated glucose levels, and the vascular complications associated with sickle-cell disease.

I also find it to be incredibly tasty and versatile. Though it’s a perfect snack any way you slice it, I’ve become obsessed with finding new ways to prepare it. My latest success—I have yet to be disappointed with watermelon—was a salad of chunked watermelon with a touch of mint, parsley, crushed pistachios, and lime juice. Other combinations I’ve enjoyed include low-fat yogurt, honey, and cilantro. I’ve also marinated and grilled watermelon steaks, which gives them the consistency of seared tuna, and an entirely surprising flavor. To get the most from your watermelon, you can also make a salad of pickled rinds.

You may or may not also be aware of square watermelons grown for easier storage in the refrigerator. While you might be tempted to keep them in the fridge to maximize the refreshment factor, research has shown they are healthiest stored and served at room temperature, because they continue to produce lycopene after being picked but produce less when they’re chilled. Finally, while the yellow and orange varieties of watermelon are just as delicious and attractive, they don’t have as much lycopene as the plain old red-fleshed melons.

Did you know ...

… that the first recorded watermelon harvest occurred nearly 5,000 years ago in Egypt? Watermelons  were often placed in the burial tombs of kings to nourish them in the afterlife? Here are more fun facts about this summertime favorite from the National Watermelon Promotion Board:

• More than 1,200 varieties of watermelons are grown worldwide in 96 countries.
• By weight, watermelon is the most-consumed melon in the U.S., followed by cantaloupe and honeydew.
• Early explorers used watermelons as canteens.
• In 1990, Bill Carson of Arrington, Tenn., grew the largest watermelon at 262 pounds that is still on the record books (1998 Guinness Book of World Records). Take a look.

—Kevin McCarthy, associate editor

Find out when to buy organic fruits and veggies, and when to not, and read more on how to fill your nutritional gaps through the foods you eat.