Welcome back! Our web page underwent a transformation, and unfortunately, it took a lot longer than we intended. Several of the blogs I had ready to be posted were lost in the process, so this week will be our first real week back online. We missed you!
This week, we are going to talk about a summertime favorite…the watermelon. Whether you are in the seedless or with seeds camp, this particular fruit has more to give than just its delicious thirst-quenching taste!
A healthy sugar fix
Did you know that a cup of ice cream can add around 300 calories to your daily intake? A cup of watermelon can satisfy that same urge for sugar but add only 45.6 calories. It’s also fat-free, cholesterol free, and has no sodium. There’s an added benefit of water in it will help you stay fuller longer. Hint: to make an easy sorbet, puree some watermelon in your blender, add a squeeze of lime, and put it in the freezer until it hardens. Yummo.
Okay, but what about my blood sugar? I have to watch that.
If you are watching your blood sugar levels, then you’re in luck. Watermelon has a glycemic index (GI) value of 80, about the same as a bowl of cornflakes, but it’s got few carbs. That means its glycemic load (how quickly it enters your bloodstream and how much glucose it can produce) is a mere 5. Enjoy a slice without guilt! Yay!
How hard is it to digest?
I know many people who have digestive concerns like Crohn’s or colitis. Sometimes the list of what you can and can’t eat is very long and very frustrating. The good news here is that you can put watermelon on your “yes” list. Its soft, fleshy fruit is easy for even an inflamed gut to digest. (Just don’t eat the rind or the seeds if you need to limit fiber.)
But what if I eat a seed accidentally?
The old myth that says if you swallow watermelon seeds, they’ll grow in your belly, is not true! Your stomach has a lot of gastric acids and is well-equipped to take care of any seed you may ingest. Many melons are seedless these days but don’t worry if you do swallow a seed. They’re actually full of nutrients! Score!
I like to work out. Will watermelon help me to do so?
Watermelon has a high water content, antioxidants, and amino acids. Together, they may make for a better workout. It’s also high in potassium, a mineral that could cut down on cramps at the gym. You can sip watermelon juice after you sweat, too. Tasty, tasty!
Skin integrity is important to many, especially as we age.
There are several vitamins in watermelon that may help your skin stay soft, smooth, and supple. Vitamins A, B6, and C are three of these vitamins. Because it’s loaded with water, melon also makes a great face mask. You just have to mix 1 tablespoon of watermelon juice with the same amount of your favorite Greek yogurt, spread it over your face, and leave it on for 10 minutes to slough off any dry, dull skin. Rinse and pat dry. I say use your favorite so that if any gets into your mouth it’s a win-win, you see…
A great way to stay hydrated if you don’t like drinking water.
Watermelon is 92% water, so it’s a simple way to help stay hydrated, especially for those who don’t like to drink water. Every cell in your body needs water, and even a small shortage can make you feel ill. If you get really dehydrated, it can become serious enough that you need to get fluids by IV. It’s best to simply not go there this summer. Eat up and stay hydrated.
Eye Health
Did you know that just one medium slice of watermelon gives you 9-11% of the vitamin A you need each day? Vitamin A is one of the key vitamins to keeping your eyes healthy. While you can easily take an over-the-counter supplement, it’s almost always best to get your vitamins directly from food.
Does watermelon help out our joints?
Yes. Watermelon has a natural pigment called beta-cryptoxanthin that may protect your joints from inflammation. That means less pain, as well!
Heart Health
An amino acid called citrulline helps move blood through your body and can lower your blood pressure. Watermelon just happens to have this ingredient on board! Your heart also enjoys the perks of all the lycopene watermelon contains, which is believed to lower your risk of heart attack. Add watermelon to your list of heart-healthy habits, like not smoking, eating a plant-based diet, exercising, and reducing your stress levels.
We just talked about Lycopene…what exactly is that?
The red color inside the watermelon comes from lycopene, an antioxidant. According to WebMD, “Studies show it may help curb your risk of cancer and diabetes as part of a healthy lifestyle. Watermelon has more of this nutrient than any other fruit or veggie — even tomatoes. To load up on lycopene, choose a melon with bright red flesh rather than yellow or orange. And the riper, the better. Also, seedless melon tends to have more lycopene than those with seeds”.
I can never choose a ripe watermelon…
Here are my tricks, as taught to me by my mama. First and foremost, you must thump them. Compare sounds. The one that sounds the most hollow, is THE one. It also helps if there is a yellow spot with what looks like webbing in it. Lastly, the heavier the better…more juice!
How do I keep it from going bad once I cut it open?
Just put it in a container and make sure it’s covered, then slip it into the fridge. You can use leftover slices by cutting them up and adding them to salad, or freezing cubes to add to lemonade or a treat for your dog!
Whatever you do this summer, stay safe, be happy, and be good to each other…see you next week!
+++++++++++++
As always, this blog is not a replacement for sound medical advice. I am not a doctor. Please make an appointment to see your healthcare provider and put a good plan in place that works for you and the needs of your body.
That’s all I have for you this week, dear reader. I’ll see you back here next Wednesday to share another cup of coffee. Until then, be good to yourself and each other.
Mind, Body, Spirit…Osteopathic Doctors treat the whole person, not just the ailment. Is your PCP a DO? Would you like to learn more about Osteopathic Physicians? Click HERE!
My mother was pregnant with me during the summer and, in her words, lived on watermelon. Maybe that’s why I enjoy it so much.
Now you are talking! The path to health includes choosing healthy foods….that is healthy whole (not highly processed) plant foods.