Viva Vitality: Watermelon!

By Pat MacIntosh on July 11, 2025.

When I think of summer, I think of hot weather. Did you know watermelons, just like other melons, are more than 90 per cent water? This makes them a great source of water to keep you hydrated in hot weather.

Here are some other fun facts about watermelon:

– There are over 1,200 varieties grown worldwide.

– Seedless watermelons are not genetically modified. They are a cross of two different types.

– They are a source of vitamin C, potassium, and lycopene (an antioxidant that can help lower your risk of cancer, heart disease and some eye disorders). In fact, watermelon has more lycopene than tomatoes.

– Seeded watermelons range from 15-45 pounds. If you shop for one or two people, try the mini melons which are only 1-7 pounds.

– Watermelons were first found in Africa and were an important source of water in the desert. The first recorded watermelon harvest was in Egypt about 5,000 years ago. A quote found in Egyptian hieroglyphics says, “fill up your stomach with a summer watermelon,” which means, ‘don’t worry.’

– Watermelon is a zero-food waste food. You can eat 100 per cent of the fruit, including the seeds and the rind. The white rind under the green peel is also mostly water but has important nutrients and fibre. Although it can be eaten raw, the green peel can be tough and may be better cooked or pickled.

One of my favourite summer recipes is watermelon salad. Mix cubed watermelon with sliced avocado, diced red onion, chopped spinach, mint and feta cheese. Pour the lemon juice and olive oil dressing over top. (I will try adding cubed watermelon rind to my salad now too.) The full recipe can be found at bit.ly/44waZt3. You can use lime juice or white balsamic vinegar instead of lemon juice. Or change up the fruit and substitute strawberries for watermelon.

I also like juicing watermelon in a blender with mint or adding yogurt for a tasty smoothie. Find recipe ideas at watermelon.org/recipes

When buying a melon:

– Look for a creamy yellow spot on one side. This ‘field spot’ means the melon rested on the ground while ripening. The darker the yellow colour, the more time the melon had to ripen on the vine (and the sweeter the flavour).

– Lift it up. It should feel heavy for the size.

– Make sure there are no cracks, bruises or other signs of damage.

Before cutting a whole melon, wash it under running water. Rinse well and pat dry. Once a melon has been cut, store it in the fridge.

Enjoy one of the pleasures of summer – a refreshing piece of cold watermelon.

Pat MacIntosh is a registered dietitian with Alberta Health Services, Nutrition Services. Visit ahs.ca/nutrition for more information.