June 27, 2002

Prairie Fare: Watermelon is Healthier than Ever

By Julie Garden-Robinson, Food and Nutrition Specialist
NDSU Extension Service

When I think of summertime food, wedges of juicy, refreshing watermelon come to mind. I don’t even mind having a dribble of red juice staining the front of my shirt.

Now researchers have shown that the summertime treat is even healthier than previously known. Researchers at USDA’s Agricultural Research Service (ARS) recently reported that the natural color compounds in watermelon, known as lycopene, rivaled the amount and absorption of similar compounds found in tomatoes.

Why is lycopene important? Lycopene in tomatoes has been shown to reduce risk for developing certain types of cancer, particularly prostate cancer in men. Lycopene from cooked tomatoes, as in spaghetti sauce, has been shown to be better absorbed than lycopene from fresh tomatoes. Another plus: lycopene pigments have been associated with reducing risk for heart disease.

In the recent study, ARS scientists compared lycopene absorption from tomatoes and watermelon. Step aside, tomatoes. Watermelon has about 40 percent more lycopene than tomatoes. Lycopene from fresh watermelon was just as well absorbed as lycopene from cooked tomatoes. For people who shun tomatoes, this is a chance to enjoy the benefits of lycopene. There’s even interest in a commercial watermelon juice.

If you’re inspired to pick up a melon, here are some clues to choose a good one. Look for a symmetrical watermelon without bruises or cuts. Give it a thump and listen for a hollow sound. Lift it up. It should be heavy in relation to size.

At home, store the melon for up to two weeks in the refrigerator for optimum flavor. Improperly handled melons have been linked with foodborne illness, so it’s important to handle fresh produce carefully.

Wash the outside of all melons thoroughly with running water, using a brush if necessary to remove soil and other contaminants. Clean the brush thoroughly after use. If dishwasher-safe, run cleaning brushes through a dishwasher cycle.

Keep cut-up watermelon cool. To store watermelon, cover the cut surface with plastic wrap and refrigerate. Place smaller chunks of melon in covered containers and refrigerate.

Watermelon, like other produce, is a nutrition powerhouse compared to the calories it contains. A two-cup serving contains only about 90 calories, no fat, plus vitamins A and C. And the juiciness comes from the fact it’s over 90 percent water.

Add more color – and beneficial plant chemicals -- to your diet. Here’s a tasty, colorful and nutritious summer recipe from the National Watermelon Promotion Board.

Watermelon and Spinach Salad

6 c. torn fresh spinach
3 c. watermelon, seeded and cubed
1 c. sliced fresh mushrooms
1 Tbsp. real bacon bits
1/3 c. Sweet and Sour Dressing (see following recipe)

In large salad bowl, mix all ingredients except dressing. Just before serving, toss spinach mixture with dressing. Makes 6 servings.

Sweet and Sour Salad Dressing

1/3 c. balsamic or red wine vinegar
3 Tbsp. vegetable oil
1/4 c. granulated sugar
1/4 c. finely chopped onion (about 1/2 medium onion)
1 tsp. Worcestershire sauce
1/2 tsp. salt

In blender or food processor, process all salad dressing ingredients until blended. Makes about 1 cup.

Makes 6 servings. Each serving contains 82 calories, 12 grams carbohydrates and 3 grams fat.

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Source: Julie Garden-Robinson, (701) 231-7187, jgardenr@ndsuext.nodak.edu
Editor: Tom Jirik, (701) 231-9629, tjirik@ndsuext.nodak.edu