12 benefits of having watermelon and how to check if it’s injected with colour
etimes.in | May 24, 2024, 11.13 AM IST
Watermelon, with its vibrant colour and juicy sweetness, is a summertime favourite that offers far more than just refreshment. Packed with essential nutrients and hydration, this fruit provides numerous health benefits. Watermelons come in several varieties, each with unique characteristics. The most common type is the Crimson Sweet, known for its deep red flesh and sweet flavor. Seedless watermelons, like the Sugar Baby, are smaller and easier to eat. Yellow and orange watermelons offer a different taste and vibrant color. Mini watermelons, such as the personal-sized varieties, are perfect for small households. However, concerns about artificially injected colours have prompted consumers to be vigilant. In this article, we'll explore 9 benefits of enjoying watermelon and share tips on how to identify if it's been injected with colour.
ALSO READ: New dietary guidelines: Even homemade meals can pose health risks, warns ICMR
HydrationWatermelon consists of about 92% water, making it an excellent choice for staying hydrated, especially during hot summer months. Its high water content helps replenish fluids lost through sweat, aiding in hydration and preventing dehydration.
Nutrient-Rich
Despite its high water content, watermelon is packed with essential vitamins, minerals, and antioxidants. It's a good source of vitamin C, vitamin A, potassium, and lycopene, a powerful antioxidant associated with various health benefits.
Reduces Cancer Risk
Lycopene and other antioxidants in watermelon have been shown to reduce the risk of certain cancers by combating free radicals and reducing oxidative stress.
ALSO READ: 5 creative and juicy watermelon recipes for summer
Heart Health
Lycopene, the antioxidant responsible for watermelon's red colour, has been linked to heart health. Studies suggest that regular consumption of lycopene-rich foods like watermelon may help lower the risk of heart disease by reducing inflammation and oxidative stress.
Weight Management
With its low calorie and high water content, watermelon is a satisfying and refreshing snack for those watching their weight. It helps promote feelings of fullness while providing essential nutrients, making it a great addition to a balanced diet.
Boost immune system
Watermelon's vitamin C content supports a healthy immune system by promoting the production of white blood cells and enhancing the body's ability to fight infections.
Kidney Health
Watermelon has natural diuretic properties due to its high water content, which can help increase urine production and promote the elimination of waste and toxins from the body, supporting overall kidney health.
Improved Digestion
Watermelon contains fibre, which aids in digestion and promotes regular bowel movements. Including watermelon in your diet can help prevent constipation and support a healthy digestive system.
Skin Health
The vitamin C and other antioxidants found in watermelon play a role in promoting healthy skin by protecting against damage from free radicals and promoting collagen production. Regular consumption of watermelon may contribute to a radiant complexion.
Muscle Recovery
Potassium, an electrolyte found in watermelon, helps regulate muscle function and maintain fluid balance within cells. Consuming watermelon after exercise can aid in muscle recovery and replenish electrolytes lost through sweat.
Reduced Inflammation
Lycopene and other antioxidants in watermelon have anti-inflammatory properties that may help reduce inflammation in the body. Chronic inflammation is linked to various health conditions, including heart disease, diabetes, and arthritis.
Eye Health
Watermelon contains beta-carotene, which the body converts into vitamin A, an essential nutrient for maintaining healthy vision. Regular consumption of watermelon may help protect against age-related macular degeneration and other eye conditions.
ALSO READ: 5 interesting ways to enjoy watermelon this summer
Now, while watermelon offers an array of health benefits, it's essential to ensure its purity and integrity, especially considering the prevalence of artificially injected colours in some markets.
How to check for injected colours
Inspect the rind
Examine the outer rind of the watermelon for any unusual discolouration or spots. Injected colours may appear as dark patches or streaks on the surface of the rind.
Observe the flesh
Cut open the watermelon and inspect the flesh for uniformity in colour and texture. Injected colours may result in uneven colouring or unnatural-looking patterns within the fruit.
Smell and taste
Fresh watermelon should have a sweet, aromatic scent and a juicy, flavorful taste. If the watermelon smells off or tastes unusual, it may be an indication of artificial colouring or other additives.
ALSO READ: Easy tips to buy the sweetest watermelon this summer
Check for hardness
Press gently on the surface of the watermelon. It should yield slightly to pressure, indicating ripeness. Injected colours may result in areas of hardness or firmness within the fruit.
Buy from reputable sources
Purchase watermelon from trusted vendors or farmers' markets known for selling high-quality, natural produce. Avoid buying watermelon from sources with questionable practices or unfamiliar origins.
Ways to enjoy watermelon
One of the best ways to enjoy watermelon is by slicing it into wedges for a quick and hydrating snack, blend it into a refreshing smoothie with mint and lime, toss it into a fruit salad with berries and feta cheese, or freeze it into popsicles for a delightful icy treat. Here are 5 easy watermelon recipes that you can also try this summer.
Watermelon Salad: In a large bowl, combine cubed watermelon, crumbled feta cheese, thinly sliced red onion, and fresh mint leaves. Drizzle with balsamic glaze and toss gently to combine. This refreshing salad offers a perfect balance of sweet and savory flavours, ideal for summer gatherings or picnics.
Watermelon Gazpacho: For a refreshing Watermelon Gazpacho, blend 4 cups of diced watermelon, 1 cucumber, 1 red bell pepper, 1/4 red onion, and 2 tablespoons of red wine vinegar until smooth. Add salt and pepper to taste. Chill for at least an hour before serving. Garnish with chopped mint or basil and a drizzle of olive oil for an extra burst of flavor.
Watermelon Smoothie: Blend together cubed watermelon, frozen strawberries, a banana, Greek yoghurt, and a splash of orange juice until smooth. This vibrant smoothie is rich in vitamins, antioxidants, and hydration, making it a delicious and nutritious breakfast or post-workout treat.
Watermelon Salsa: Mix diced watermelon, diced cucumber, chopped jalapeño, diced red bell pepper, chopped cilantro, lime juice, and a pinch of salt in a bowl. Serve this colourful salsa with tortilla chips or atop grilled fish or chicken for a refreshing burst of flavour. Perfect for summer barbecues or as a light appetizer for any occasion. These easy watermelon recipes are sure to be a hit with family and friends!
Watermelon Pizza: To make this amazing dish, start by slicing a round, thick piece of watermelon to resemble a pizza crust. Spread a layer of Greek yoghurt or coconut yogurt on top of the watermelon "crust." Then, top with assorted fresh fruits like berries, kiwi, and mango for toppings. Optionally, drizzle honey or sprinkle shredded coconut for added sweetness. Slice into wedges and serve chilled for a refreshing and healthy summer dessert.
Watermelon Popsicles: Blend watermelon chunks with coconut water and pour the mixture into popsicle molds. Freeze until solid for a healthy and refreshing summer treat.
While it is a summer fruit and we all love to consume chilled beverages and food, watermelon is advised by experts not to be kept in the fridge before they are cut because cold temperatures can diminish their flavour and texture. Storing whole watermelons at room temperature helps preserve their sweetness and juiciness. Once cut, however, watermelon should be refrigerated to prevent spoilage and maintain freshness.
ALSO READ: 9 fruits that must not be kept in refrigerator
Side effects of watermelon
Watermelon is naturally high in water content and has diuretic properties, meaning it can increase urine production and promote fluid loss. While staying hydrated is important, excessive consumption of water-rich foods like watermelon, especially in combination with inadequate sodium intake, may lead to hyponatremia, a condition characterized by abnormally low sodium levels in the blood. Watermelon is high in lycopene, a powerful antioxidant. While beneficial in moderation, excessive intake can lead to nausea, bloating, and diarrhea.
(Thumb Image courtesy: Canva)
ALSO READ: New dietary guidelines: Even homemade meals can pose health risks, warns ICMR
HydrationWatermelon consists of about 92% water, making it an excellent choice for staying hydrated, especially during hot summer months. Its high water content helps replenish fluids lost through sweat, aiding in hydration and preventing dehydration.
Nutrient-Rich
Despite its high water content, watermelon is packed with essential vitamins, minerals, and antioxidants. It's a good source of vitamin C, vitamin A, potassium, and lycopene, a powerful antioxidant associated with various health benefits.
Reduces Cancer Risk
Lycopene and other antioxidants in watermelon have been shown to reduce the risk of certain cancers by combating free radicals and reducing oxidative stress.
ALSO READ: 5 creative and juicy watermelon recipes for summer
Heart Health
Lycopene, the antioxidant responsible for watermelon's red colour, has been linked to heart health. Studies suggest that regular consumption of lycopene-rich foods like watermelon may help lower the risk of heart disease by reducing inflammation and oxidative stress.
Weight Management
With its low calorie and high water content, watermelon is a satisfying and refreshing snack for those watching their weight. It helps promote feelings of fullness while providing essential nutrients, making it a great addition to a balanced diet.
Boost immune system
Watermelon's vitamin C content supports a healthy immune system by promoting the production of white blood cells and enhancing the body's ability to fight infections.
Kidney Health
Watermelon has natural diuretic properties due to its high water content, which can help increase urine production and promote the elimination of waste and toxins from the body, supporting overall kidney health.
Improved Digestion
Watermelon contains fibre, which aids in digestion and promotes regular bowel movements. Including watermelon in your diet can help prevent constipation and support a healthy digestive system.
Skin Health
The vitamin C and other antioxidants found in watermelon play a role in promoting healthy skin by protecting against damage from free radicals and promoting collagen production. Regular consumption of watermelon may contribute to a radiant complexion.
Muscle Recovery
Potassium, an electrolyte found in watermelon, helps regulate muscle function and maintain fluid balance within cells. Consuming watermelon after exercise can aid in muscle recovery and replenish electrolytes lost through sweat.
Reduced Inflammation
Lycopene and other antioxidants in watermelon have anti-inflammatory properties that may help reduce inflammation in the body. Chronic inflammation is linked to various health conditions, including heart disease, diabetes, and arthritis.
Eye Health
Watermelon contains beta-carotene, which the body converts into vitamin A, an essential nutrient for maintaining healthy vision. Regular consumption of watermelon may help protect against age-related macular degeneration and other eye conditions.
ALSO READ: 5 interesting ways to enjoy watermelon this summer
Now, while watermelon offers an array of health benefits, it's essential to ensure its purity and integrity, especially considering the prevalence of artificially injected colours in some markets.
How to check for injected colours
Inspect the rind
Examine the outer rind of the watermelon for any unusual discolouration or spots. Injected colours may appear as dark patches or streaks on the surface of the rind.
Observe the flesh
Cut open the watermelon and inspect the flesh for uniformity in colour and texture. Injected colours may result in uneven colouring or unnatural-looking patterns within the fruit.
Smell and taste
Fresh watermelon should have a sweet, aromatic scent and a juicy, flavorful taste. If the watermelon smells off or tastes unusual, it may be an indication of artificial colouring or other additives.
ALSO READ: Easy tips to buy the sweetest watermelon this summer
Check for hardness
Press gently on the surface of the watermelon. It should yield slightly to pressure, indicating ripeness. Injected colours may result in areas of hardness or firmness within the fruit.
Buy from reputable sources
Purchase watermelon from trusted vendors or farmers' markets known for selling high-quality, natural produce. Avoid buying watermelon from sources with questionable practices or unfamiliar origins.
Ways to enjoy watermelon
One of the best ways to enjoy watermelon is by slicing it into wedges for a quick and hydrating snack, blend it into a refreshing smoothie with mint and lime, toss it into a fruit salad with berries and feta cheese, or freeze it into popsicles for a delightful icy treat. Here are 5 easy watermelon recipes that you can also try this summer.
Watermelon Salad: In a large bowl, combine cubed watermelon, crumbled feta cheese, thinly sliced red onion, and fresh mint leaves. Drizzle with balsamic glaze and toss gently to combine. This refreshing salad offers a perfect balance of sweet and savory flavours, ideal for summer gatherings or picnics.
Watermelon Gazpacho: For a refreshing Watermelon Gazpacho, blend 4 cups of diced watermelon, 1 cucumber, 1 red bell pepper, 1/4 red onion, and 2 tablespoons of red wine vinegar until smooth. Add salt and pepper to taste. Chill for at least an hour before serving. Garnish with chopped mint or basil and a drizzle of olive oil for an extra burst of flavor.
Watermelon Smoothie: Blend together cubed watermelon, frozen strawberries, a banana, Greek yoghurt, and a splash of orange juice until smooth. This vibrant smoothie is rich in vitamins, antioxidants, and hydration, making it a delicious and nutritious breakfast or post-workout treat.
Watermelon Salsa: Mix diced watermelon, diced cucumber, chopped jalapeño, diced red bell pepper, chopped cilantro, lime juice, and a pinch of salt in a bowl. Serve this colourful salsa with tortilla chips or atop grilled fish or chicken for a refreshing burst of flavour. Perfect for summer barbecues or as a light appetizer for any occasion. These easy watermelon recipes are sure to be a hit with family and friends!
Watermelon Pizza: To make this amazing dish, start by slicing a round, thick piece of watermelon to resemble a pizza crust. Spread a layer of Greek yoghurt or coconut yogurt on top of the watermelon "crust." Then, top with assorted fresh fruits like berries, kiwi, and mango for toppings. Optionally, drizzle honey or sprinkle shredded coconut for added sweetness. Slice into wedges and serve chilled for a refreshing and healthy summer dessert.
Watermelon Popsicles: Blend watermelon chunks with coconut water and pour the mixture into popsicle molds. Freeze until solid for a healthy and refreshing summer treat.
While it is a summer fruit and we all love to consume chilled beverages and food, watermelon is advised by experts not to be kept in the fridge before they are cut because cold temperatures can diminish their flavour and texture. Storing whole watermelons at room temperature helps preserve their sweetness and juiciness. Once cut, however, watermelon should be refrigerated to prevent spoilage and maintain freshness.
ALSO READ: 9 fruits that must not be kept in refrigerator
Side effects of watermelon
Watermelon is naturally high in water content and has diuretic properties, meaning it can increase urine production and promote fluid loss. While staying hydrated is important, excessive consumption of water-rich foods like watermelon, especially in combination with inadequate sodium intake, may lead to hyponatremia, a condition characterized by abnormally low sodium levels in the blood. Watermelon is high in lycopene, a powerful antioxidant. While beneficial in moderation, excessive intake can lead to nausea, bloating, and diarrhea.
(Thumb Image courtesy: Canva)