Watermelon 101

Watermelon is one of America's all-time favorite foods. You can find it at almost every summer picnic or outdoor party and in the produce section of most food markets. The average American eats about 15 pounds of watermelon a year.

Although many people think of watermelon as a fruit, it is also considered a vegetable by some.

With a name like watermelon, it's no wonder the melon is 92 percent water. So in addition to providing a sweet treat, watermelon can be a source of fluids for young athletes before, during and after sporting events. This doesn't mean you should substitute it for water and sports drinks on the playing field. You still need to have those drinks nearby.

Nutritional value

Watermelon has zero saturated fat, is low in sodium and cholesterol free. Because of its high water content, watermelon is also low in calories. A good food for dieters!

It is an excellent source of vitamins A, B6 and C as well as potassium. Two cups of diced watermelon provides 20 percent of the recommended daily intake for vitamin A and 25 percent for vitamin C. In fact, the United States Department of Agriculture's 2005 Dietary Guidelines recommends we include two cups of fruit per day in our daily diet.

Lycopene, a potential antioxidant found in watermelon, may have disease-fighting benefits. Researchers believe lycopene might have a role in the prevention of some diseases, such as forms of cancer and heart disease. There are about 15 to 20 milligrams (mg) of lycopene in a two-cup serving of watermelon, compared to 4 to 5 mg found in one tomato.

Experts are studying whether the temperature of the watermelon when eaten -- cold or chilled vs. room temperature -- affects the nutritional value. Some studies have shown that cold melon may have fewer vitamins, but more research is needed.

Fans of the controversial glycemic index might know that watermelon has a high ("bad") GI rating. However, its glycemic load, which may be a more useful measure because it accounts for the carb content in a serving and the effect on blood sugar, is much lower.

Types of watermelon

Watermelons have more than 50 varieties and come in numerous sizes and shapes. Cut one open and you may find yellow or orange meat or the traditional red. There are seedless varieties for those who don't want to ungraciously spit out seeds at the dinner table. Some are oblong-shaped, and others are more like basketballs. They have even been grown into cubes.

Some varieties grown in Central and South America are small (about the size of a large grapefruit) with thinner rinds, softer skins and few seeds. The largest watermelon, according to the Guinness Book of World Records, weighed in at a whopping 262 pounds!

How to pick a good watermelon

Selecting the best possible choice for a watermelon isn't that hard. You want to choose one that is firm and has no dents, cuts or bruises. A good watermelon will feel heavy, because of the high water content.

Lastly, look for a ground spot. This is where the watermelon rested on the ground as it grew and ripened on the vine. The spot should be yellow and creamy in color.

Storage

Watermelons will maintain their freshness for seven to 10 days at room temperature. Longer periods of time may cause them to lose their flavor and quality. Once cut, the melons should be divided into wedges or the meat diced and refrigerated in sealed plastic bags or containers. Or use a juicer to make a pitcher of watermelon juice.

Never freeze a watermelon. This causes the rind to break down and turns a nice, firm melon into one with a soft, mushy texture.

Wash the rind with soap and water before cutting to remove any germs that may be present from previous handlers. Do this by holding the melon under the faucet and allowing the water to thoroughly rinse the entire outside.

So, the next time you want a sweet, juicy fruit with your meal, choose watermelon. It's packed with nutrition and tastes good too!