Watermelon is an emblematic symbol of the return of summer warmth. It ripens in France from June to September. This delicate fruit, originating from Africa, easy to grow, can weigh from 2 to 4 kg and contains up to 97% water, earning it the Quebec nickname "watermelon." Its refreshing virtues are highly appreciated in regions where blue gold is scarce, and where watermelon is often used to establish reliable water reserves during times of drought. Discover the other health benefits of this fruit synonymous with sharing and hospitality.
Nutritional information
Like tomatoes and grapefruits, watermelon is very rich in lycopene (1), a carotenoid molecule that gives it its pink color. This powerful antioxidant acts against free radicals (2) responsible for certain cancers, such as prostate cancer (2) or colon cancer (3); but also against chronic conditions like osteoporosis, and other age-related degenerative diseases (4).
Lycopene along with beta-carotene and vitamin C in watermelon (5) (16% of the recommended daily intake per portion of 46 kcal), also promote the elimination of "bad" cholesterol in the blood, thus reducing the risk of cardiovascular diseases (6), besides being an excellent anti-inflammatory. The high citrulline content in watermelon flesh strengthens its beneficial effect on cardiovascular health by maintaining proper functioning of blood vessels (7) and limiting hypertension (8).
How to choose a watermelon
A ripe watermelon will be heavier than others. Depending on the variety, it will have more or fewer seeds, which are also edible and very rich in iron, zinc, and proteins. You can even grill them in the oven to nibble on as an appetizer. Once cut, watermelon can be kept cool for up to 4 days (9) before losing some of its nutritional qualities. If possible, try to choose fruit from organic farming to avoid the sometimes harmful effects of pesticides on your body.
How to enjoy watermelon
Watermelon slices are ideal and easy to nibble on at any time of the day, without moderation, especially on hot days. Recent studies have shown that flavonoid acids are better absorbed by the body when served with a light amount of fats (10): think watermelon/feta skewers! You can also extract juice from your watermelon and add mint leaves to make delicious refreshing smoothies. The delicate flavor of watermelon will perfectly complement all your light summer salads. It pairs wonderfully with melon, kiwi, mango, strawberry, and all summer fruits for a vitamin-rich cocktail. For more originality, you can also consume your watermelon slightly grilled in the oven or on the barbecue, with a yogurt and lemon sauce. Enjoy!
Sources: Whfoods; passeportsanté; interfel.
References: (1) Edwards AJ, Vinyard BT, Wiley ER et al. Consumption of watermelon juice increases plasma concentrations of lycopene and beta-carotene in humans. J Nutr 2003 Apr;133(4):1043-50. 2003. (2) Jian L, Du CJ, et al. Do dietary lycopene and other carotenoids protect against prostate cancer?Int J Cancer 2005 March 1;113(6):1010-4. (3) Van Breemen RB, Pajkovic N. Multitargeted therapy of cancer by lycopene Cancer Lett. 2008 Oct 8;269(2):339-51. (4) Poduri A, Rateri DL, Saha SK et al. Citrullus lanatus 'sentinel' (watermelon) extract reduces atherosclerosis in LDL receptor-deficient mice. J Nutr Biochem. 2012 Aug 16. [Epub ahead of print]. (5) Abdelwahab SI, Hassan LEA, Sirat HM et al. Anti-inflammatory activities of cucurbitacin E isolated from Citrullus lanatus var. citroides: Role of reactive nitrogen species and cyclooxygenase enzyme inhibition. Fitoterapia, Volume 82, Issue 8, December 2011, Pages 1190-1197. (6) Voutilainen S, Nurmi T, et al. Carotenoids and cardiovascular health. Am J Clin Nutr 2006 June;83(6):1265-71. (7) Collins JK, Wu G, Perkins-Veazie P et al. Watermelon consumption increases plasma arginine concentrations in adults. Nutrition, Volume 23, Issue 3, March 2007, Pages 261-266. (8) Figueroa A, Sanchez-Gonzalez MA, et al. Effects of Watermelon Supplementation on Aortic Blood Pressure and Wave Reflection in Individuals With Prehypertension: A Pilot Study. Am J Hypertens. 2011 Jan;24(1):40-4. (9) Perkins-Veazie P and Collins JK. Flesh quality and lycopene stability of fresh-cut watermelon. Postharvest Biology and Technology, Volume 31, Issue 2, February 2004, Pages 159-166. (10) Porrini M, Riso P. What are typical lycopene intakes?J Nutr 2005 August;135(8):2042S-5S.