Watermelons: A Healthy African Treat
 Ahhhh,
that beautiful sound, while going up in the mid-west in
the summer time, was to hear the bell of the watermelon
truck coming into the neighborhood. This sound inevitably
meant that we were going to be eating some watermelon that
day. Watermelon is the essence of summertime rolled up in
a big green ball. My mouth began to run like Pavlov’s
dog just to hear that sound. And “yes”, I was
one of those kids who loved it so much I ate it to the rhine,
even though I got all the proverbial warnings that I would
get sick, but it just didn’t matter to me. I ate to
the core anyway, munching on the seeds as I went. I wasn’t
into health way back then, so I had no idea that I was eating
a health food. I thought I was eating a FRUIT! I thought
it came from the South somewhere. I had no idea that I was
really eating an AFRICAN VEGETABLE.
Watermelon, the fruit that is really
a Vegetable
Watermelon can be traced back to Africa and is part of
the cucumber and squash family. Early watermelons were mainly
rind and seeds. Native to Central Africa, the watermelon,
Citrullus lanatas, is a member of the Gourd Family. Today's
varieties are larger, the flesh sweeter, the seeds smaller
and the rind thinner. It is perhaps the most refreshing,
thirst quenching fruit of all. Watermelon consists of 92%
water and 8% sugar, so it is aptly named. Americans eat
over 17 lbs of watermelon each year. The largest one on
world record (Guinness Book of World Records) weighed 262
pounds.
Watermelons are native to Africa. The Egyptians first domesticated
them, sometime around 2000 B.C., although wild types are
found throughout sub-Saharan Africa.
History
Originating in Africa, watermelons were first cultivated
in Egypt where testaments to their legacy were recorded
in hieroglyphic painted on building walls. The fruit was
held is such regard, that it was placed in the tombs of
many Egyptian kings. It is not surprising that watermelon
played such an important role in this country, and subsequently
in countries in the Mediterranean region, since water was
often in short supply in these areas, and people could depend
upon watermelon for its thirst-quenching properties.
· Historians say watermelons first grew in the middle
of the Kalahari Desert. They were a source of water for
thirsty traders, who began to sell the seeds in cities along
the ancient Mediterranean trade routes.
· Cultivation of watermelon spread throughout Africa
and, by the 1600s, watermelon made its way to Great Britain,
Spain, and China and beyond. Watermelon arrived in North
America courtesy of European colonists and African slaves.
In southern Africa it grows in the Kalahari where it is
known as Tsamma. These wild melons have been an important
source of water and food to indigenous inhabitants, as well
as explorers crossing the Kalahari. All parts of the watermelon
were consumed, including the seeds, which are rich in oils
and protein. The seeds can be extracted from the fruit,
roasted over a fire and ground into a white meal, which
is evidently rich in proteins and oil, and is tasty. This
meal can also be used as a cosmetic: after chewing it and
moistening it with saliva, it is smeared over the body,
evidently resulting in a smoother, healthier, reddish colored
skin. The young fruit and leaves can be cooked and eaten
as a vegetable. There is a bitter form of this wild melon
which is evidently poisonous but which has been used medicinally.
Watermelons were brought to China around
the 10th century and then to the Western Hemisphere. In Russia,
where much of the commercial supply of watermelons is grown,
there is a popular wine made from this fruit. In addition
to Russia, the leading commercial growers of watermelon include
China, Turkey, Iran and the United States.
The history of domestication of watermelons is obscure but
it is known that by 2000 BC they were being grown in the Nile
Valley in Egypt. A wide variety of watermelons have been cultivated
in Africa, varying in fruit size, fruit shape, flesh color,
rind color and seed color. By 800 AD, watermelons had been
introduced to India and by 1100 AD to China. The Moors introduced
watermelon to Europe during their conquest of Spain: there
are records from Córdoba in 961 AD and Seville in 1158.
Their cultivation spread slowly into the rest of Europe and
by the early 1600's they were being widely cultivated although
generally only on a small scale. Watermelons grow best where
there are long, hot summers so as one goes north in Europe,
conditions for growing them become more unsuitable. North
American Indians took to watermelons (and Muskmelons) enthusiastically
when Spanish explorers introduced them there in the 1500's.
Through passing of seed from tribe to tribe, watermelon cultivation
in North America spread faster than European exploration of
that region.
Varieties
There are more than 50 varieties of watermelon.
Most have red flesh, but there are orange and yellow-fleshed
varieties. Of the 50 varieties of watermelon throughout the
United States, there are four general categories: Allsweet,
Icebox, Seedless and Yellow Flesh.
In 1988 growers introduced seedless varieties, beginning in
California. Of course, they're not truly seedless -- they
just have relatively few, relatively puny seeds.
Seedless watermelons are self-sterile hybrids that develop
normal-looking fruits but no fully developed seeds. The seeds
for growing them are produced by crossing a normal diploid
watermelon with one that has been changed genetically into
the tetraploid state. The seeds from this cross produce plants
that, when pollinated by normal plants, produce seedless melons.
But they now rule the California and Arizona watermelon industry.
Ninety percent of California's watermelons are seedless. "California's
lifestyle lends itself to convenience foods," observes
Dana Abercrombie of the California-Arizona Watermelon Assn.
"Thus, seedless, smaller melons, the most popular size
for the past 10 years being a 14- to 16-pound size, about
the size of a basketball."
Still, seedless varieties have to have seeded watermelons
inter-planted with them so they'll pollinate -- a row of Royal
Sweet, say, for every few rows of seedless Millionaire (light
green with thick, dark stripes) or Laurel (stripes of about
equal size). So traditionalists, let not your hearts be troubled
-- no matter how many seedless watermelons are grown, seeded
watermelons will always be with us.
Description
If you have ever tasted a watermelon, it
is probably no surprise to you why this juicy, refreshing
fruit has this name. Watermelon has extremely high water content,
approximately 92%, giving its flesh a crumbly and subtly crunchy
texture and making it a favorite thirst-quenching fruit.
As a member of the Cucurbitaceae family,
the watermelon is related to the cantaloupe, squash and pumpkin,
other plants that also grow on vines on the ground. Watermelons
can be round, oblong or spherical in shape and feature thick
green rinds that are often spotted or striped. They range
in size from a few pounds to upward of ninety pounds.
While we often associate a deep red-pink
color with watermelons, in fact there are varieties that feature
orange, yellow, or white flesh. While most watermelons have
seeds that are black, brown, white, green or yellow, a few
varieties are actually seedless.
Watermelon one of "The 10 Best
Foods."
Its delectable flesh has no cholesterol and virtually no fat
(almost none of which is saturated) -- a stellar accomplishment
for a food often served as a dessert at picnics. Watermelon
is an excellent source of potassium and vitamins A, C, and
B6. It's also a terrific source of water (that's why the things
are so heavy), so you can chew your way to getting your daily
H20 requirement.
Move Over, Tomatoes!
But recent research shows another wonderful characteristic:
Watermelon contains more lycopene than any other fresh fruit
or vegetable. Lycopene, besides being the red pigment that
gives the flesh its colour, is an antioxidant known to prevent
cancer. Studies have shown that people who get lots of lycopene
have a lower risk of prostate, uterine, and esophageal tumors.
Tomatoes have received the lion's share of attention when
it comes to lycopene, even though there is less per serving
(4 milligrams in a cup vs. 9 in the same amount of watermelon).
Watermelon is also listed by the American
Heart Association as one of the best foods for cardiovascular
health. "Watermelon is practically a multivitamin unto
itself," says Samantha Winters, a spokeswoman for the
National Watermelon Promotion Board. Watermelons are still
on the kitchen counter instead of the medicine chest because
they're bulky, but that's changed over the years.
Health Benefits
Watermelon is not only great on a hot summer
day, this delectable thirst-quencher may also help quench
the inflammation that contributes to conditions like asthma,
arteriosclerosis, diabetes, colon cancer, and arthritis. Sweet,
juicy watermelon is actually packed with some of the most
important antioxidants in nature.
Good source of vitamin A: Vitamin A has many
roles in promoting overall health. It helps your eyes see
normally in the dark, promotes the growth and health of cells,
and protects against infection by helping to maintain healthy
skin and tissues. It also is involved in hearing, taste, growth
and normal development of fetuses. A two-cup serving of watermelon
provides 20 percent of the recommended daily intake for vitamin
A.
Good source of vitamin C: Like vitamin A,
vitamin C has many responsibilities in the body. Probably
vitamin C's most well known role is as an antioxidant protecting
body cells from damage by free radicals. Studies have shown
that cell damage by free radicals may lead to chronic health
problems, including cancer and heart disease. Antioxidants,
such as vitamin C, appear to counteract the effects of free
radicals. Vitamin C is also required for the production and
maintenance of collagen, it boosts the body's ability to fight
infection, and helps keep capillaries and gums healthy. A
two-cup serving of watermelon supplies 30 milligrams of vitamin
C.
Provides potassium: Although the scientific
reasons are not fully understood, foods high in potassium
may help protect against high blood pressure. Potassium also
helps regulate fluids and mineral balance in and out of body
cells, aids in muscle contraction, and helps transmit nerve
impulses. Several fruits and vegetables are among the best
sources of potassium, including watermelon, which has approximately
350 milligrams per two-cup serving.
Contains lycopene: Watermelon contains 15
- 20 milligrams of lycopene, an antioxidant that may help
reduce the risk of cancer and other diseases, per two cup
serving. Found only in select fruits and vegetables, lycopene,
like vitamin C, neutralizes cell-damaging free radicals. A
study conducted by researchers at Harvard University found
that men who consumed lycopene-rich diets of tomatoes and
tomato products had a much lower risk of developing certain
cancers, specifically prostate cancer.
Ninety-two percent water: Staying properly
hydrated is extremely important, particularly during the hot
days of summer. While plain water and other beverages provide
a significant amount of most people's fluid requirements,
solid food, especially fruits and vegetables, also provide
a substantial amount. Watermelon is 92 percent water by weight,
the highest percentage of any fruit.
Low in calories - yet, filling: A two-cup
serving of watermelon has only 100 calories. However, as a
result of its high water content, watermelon is quite filling.
Low in fat and cholesterol free: Among its
other health benefits, watermelon is naturally low in fat
and cholesterol free. Research suggests that diets moderate
in fat and cholesterol promote health and may aid in the prevention
of certain chronic diseases.
Watermelon seed is helpful for maintaining
the health of the urinary tract, and may even be used as a
preventative in individuals who show a weakness in the urinary
system organs.
A very important tenet in one researchers philosophy is to
bring health through the internal cleansing of the body. Watermelon
seed tea is a remedy that often is used to help cleanse the
body through the urinary system.
Though it is an exotic yellow watermelon
in our picture, it is the white seeds of the common red-fleshed
watermelon (Curcubita citrullus, or Chinese xi gua) that are
crushed and used to make the tea.
According to researchers, this herb is a stimulant to the
functioning of the kidneys and bladder, acting as a diuretic
(increasing the flow of urine). In this manner it may assist
in the healing of infections and removal of accumulations
in the urinary system, and can cleanse the body of wastes
that might otherwise contribute to skin conditions like urticaria
(hives), or contribute to forms of edema (swelling).
It was also used for relief of gastric pressure due to accumulation
of fluid in the abdominal region, for ovarian inflammation
due to accumulation of fluid in the lower abdominal or pelvic
regions, and was used post-partum (after childbirth) to normalize
and improve kidney function which may be impaired during the
course of pregnancy.
In Chinese medicine the seeds are used as a diuretic, and
they are also used as a remedy for constipation.
The fruit has a diuretic effect, which is probably related
to its citrulline and arginine content, which cause increased
synthesis of urea in the liver. Chinese physicians to build
body fluids, moisten the intestines, and decrease thirst use
the fruit. It is helpful to detoxify the body and to remove
excess heat. This lessens the incidence of canker sores, kidney
and urinary infections, kidney stones, dysentery, and irritability.
The rind has high silicon content; in Chinese medicine it
is used to treat diabetes and hypertension. The rind can be
juiced and drunk, or small amounts of the rind can be eaten.
The rind also may be rubbed on acne, to help decrease the
blemishes with its cold nature.
How to Select and Store
Watermelons:
The best way to choose a flavorful melon
is to look at the color and quality of the flesh, which should
be a deep color and absent from white streaks. If it features
seeds, they should be deep in color.
With an open palm, slap the watermelon. A
high-pitched tone indicates green or under-ripe product. A
dull sound or dead thud indicates an over-ripe melon. A deep-pitched
tone indicates a melon that is ripe. Slap a number of melons
one after the other and you will be able to hear the differences
in tone. Small melons are the hardest to test for ripeness
since most will sound green even if they are ripe. If you
need a small amount of watermelon, it is best to buy a piece
of a larger one. It may be more expensive per pound, but you
will be more likely to get good flavor.
Oftentimes, however, we do not have this
liberty when purchasing watermelon since it is more common
to buy a whole, uncut fruit. When choosing a whole watermelon,
look for one that is heavy for its size with a rind that is
relatively smooth and that is neither overly shiny nor overly
dull. In addition, one side of the melon should have an area
that is distinct in color from the rest of the rind, displaying
a yellowish or creamy tone. This is the underbelly, the place
that was resting on the ground during ripening, and if the
fruit does not have this marking, it may have been harvested
prematurely, which will negatively affect its taste, texture
and juiciness.
Watermelons should be refrigerated in order
to best preserve their freshness, taste and juiciness. If
the whole watermelon does not fit in your refrigerator, cut
it into pieces (as few as possible), and cover them with plastic
wrap to prevent them from becoming dried out and from absorbing
the odors of other foods.
Tips for Preparing Watermelon:
Just a reminder... Always wash the outside
of a watermelon with tap water before you cut it open. This
is important to prevent the spread of bacteria that might
be on the outside surface to the interior of the melon. Due
to its large size, you will probably not be able to run it
under water in the sink. Instead, wash it with a wet cloth
or paper towel.
Depending upon the size that you desire,
there are many ways to cut a watermelon. The flesh can be
sliced, cubed or scooped into balls. Watermelon is delicious
to eat as is, while it also makes a delightful addition to
a fruit salad. Jam, sorbet and juice are some nutritious and
delicious things you can make with watermelon. While many
people are just accustomed to eating the juicy flesh of the
watermelon, both the seeds and the rind are also edible.
A Few Quick Serving Ideas:
Watermelon is a wonderful addition to fruit salad. In Asian
countries, roasted watermelon seeds are either seasoned and
eaten as a snack food or ground up into cereal and used to
make bread. A featured item of Southern American cooking,
the rind of watermelon can be marinated, pickled or candied.
Safety
Watermelon is not a commonly allergenic food, is not included
in the list of 20 foods that most frequently contain pesticide
residues, and is also not known to contain goitrogens, oxalates,
or purines.
Recipes
Watermelon Bits
Makes 6 servings.
Ingredients
1 cup Fresh lime juice
1/2 tsp. Salt
1/4 tsp. Hot-pepper sauce
6 cup Watermelon, seeded
In small bowl suitable for dipping, stir together lime juice,
salt, and hot pepper sauce; adjust seasoning to taste. Place
bowl in center of large platter, arrange watermelon around
bowl, and serve with wooden picks.
Nutritional analysis per serving: Calories 60, Fat 1 g, %
Calories From Fat 12%, Cholesterol 0 mg, Fiber 1 g, sodium
191 mg.
Recipe Source PBH
Fresh Melon Julep
Makes 2–4 servings.
Ingredients
1 cup Sugar
1/4 cup Fresh mint leaves, snipped
2 Tbsp. Fresh lemon or lime juice
1/4 cup Dark rum (optional)
10 cup Cantaloupe balls (about 3 cantaloupes)
2 cups Honeydew melon balls
2 cups Watermelon balls
Fresh mint sprigs
Combine sugar and mint leaves with 1 cup water in a small
saucepan. Stir over low heat until sugar dissolves; simmer
5 minutes. Remove from heat and pour through a strainer, discard
mint. Stir in lemon or lime juice and rum. Cool. Combine cantaloupe,
honeydew, and watermelon with cooled mint-rum syrup. Chill
several hours or overnight. To serve, spoon fruit into dessert
dishes and garnish with sprigs of mint.
Nutritional analysis per serving: Calories 207, Fat 1 g, %
calories from Fat 3%, Cholesterol 0 mg, Fiber 2 g, Sodium
24 mg.
Recipe Source PBH
Melon Aid
Makes 12 servings.
Ingredients
6 cups Watermelon, seeded
1 cup Lemon juice
2 cups Orange juice
2 cups Sugar, dissolved in 2 cups hot water
2 (28 oz.) bottles 7-Up
Combine first 4 ingredients together in a blender and mix
well. Pour into a pitcher or bowl and add the 7-UP.
Nutritional analysis per serving: Calories 229, Fat 0 g, %
Calories from Fat 2%, Sodium 23 mg.
Source: PBH/National Watermelon Promotion Board
Caribbean Watermelon Salsa
Makes 8 servings.
Ingredients
2 cups Watermelon, chopped and seeded
1 cup Pineapple (fresh), chopped
1 cup Onion, chopped
1/4 cup Cilantro (chopped fresh)
1/4 cup Orange juice
1–2 Tbsp. Jerk seasoning, or to taste
In large bowl, combine all ingredients; mix well. Refrigerate,
covered, at least one hour to blend flavors. Stir before serving.
Nutritional analysis per serving:
Calories 35, Fat 0 g, Fiber 1 g, Sodium 3 mg.
PBH/National Watermelon Promotion Board
Watermelon Smoothie
Makes 2 servings.
Ingredients
2 cups watermelon, seeded chunks
1 cup ice, cracked
1/2 cup yogurt, plain
1 Tbsp. sugar
1/2 tsp. ginger, ground
1/8 tsp. almond extract
Combine all ingredients in blender container, blend until
smooth.
Nutritional analysis per serving: Calories 115, Fat 2 g, %
Calories from Fat 13%, Cholesterol 4 mg, Fiber 1 g, Sodium
46 mg.
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