Healthy Eating features

It regularly features in the health news headlines, it has a national day dedicated to it and it even has its own queen in North America. So what’s so special about the watermelon?

While the ‘superfoods’ A-list changes from day to day, the watermelon may have more claim than most to be hailed as a food celebrity. It’s sweet and juicy, low in calories, quick and easy to prepare, and packed with essential nutrients. “Nutritionally, watermelons are fat free, whilst giving you a healthy dose of vitamins A and C, as well as fibre,” says dietitian Azmina Govindji.

“Red fruits like tomatoes and watermelon also provide you with a powerful antioxidant called lycopene,” adds Azmina. Some studies have suggested that lycopene may protect against heart disease, certain types of cancer and skin damage from ultraviolet rays.

And scientists are regularly discovering more health benefits from eating watermelon – the latest being its potential for treating (or possibly even preventing) erectile dysfunction thanks to the fruit’s high levels of an organic compound called citrulline. "We've always known that watermelon is good for you, but the list of its very important health benefits grows longer with each study,” says Dr Bhimu Patel of Texas A&M University, who led the research.

The USA is one of the world’s largest producers of watermelons and celebrates the fruit each year on National Watermelon Day on August 3. In recognition of its economic and nutritional importance, a National Watermelon Queen is elected annually to travel around North America promoting the fruit.

While watermelons are imported into the UK all year round, they’re at their best in summer, so now is the perfect time to try new ways of serving it – and discover why watermelon is flavour of the month with nutritionists, scientists and weight-watchers alike!

When selecting a watermelon, look for a firm, evenly shaped fruit that’s free from dents, bruises or cuts. The underside of the watermelon should have a creamy yellow spot from where it sat on the ground and ripened in the sun, explains the National Watermelon Promotion Board. Watermelon is 92 per cent water, and the fruit should feel heavy for its size.

While seedless varieties of watermelon are widely available, deseeding is quick and easy:

• Wash the watermelon, then cut it into quarters
• Cut each quarter into three or four wedges
• Cut lengthwise along the seed line with a paring knife, and lift off the piece
• Using a fork, scrape seeds both from the removed piece and the remaining flesh on the rind

Once a watermelon is cut, the pieces should be wrapped in cling-film and refrigerated, and consumed within three days.

Azmina suggests some quick and easy ways to enjoy watermelon this summer:

• Quench your thirst with a slice of watermelon – it will give you one of your 5-A-Day.
• Conjure up a refreshing salad with chunks of watermelon, diced red onion, a dash of balsamic vinegar and some honey. No need for an oily dressing.
• For breakfast, try mixing chunks of watermelon with some dried fruit, chopped nuts, sliced banana and lower-fat Greek yoghurt.
• Make healthier, fruity ice lollies for kids by cutting watermelon into finger-length chunks and freezing.

You can find a great watermelon recipe here.

Name:

Email address:
(not displayed)

Your message:
(required)

Sizzle without sausages - healthier Bonfire Night party grub!
Bangers and butter-filled jacket potatoes may be traditional Bonfire Night party fare, but they’re high in unhealthy saturated fat and loaded with calories.

Fruit Drinks
We each already drink more than 36 litres of fruit-juice every year but, with so many on the market, which ones are best for us?

A healthy mouth speaks volumes...
Good oral health is as vital to our well-being as a healthy diet and regular exercise, say dental professionals, with growing evidence that gum disease is linked with a higher risk of serious illnesses like heart attacks and strokes.

Simple steps to a healthier heart!
September 28 is World Heart Day and this year’s theme is ‘know your risk’. The key message is that simple steps can dramatically reduce our risk of heart disease. So what should we be doing (or not doing!) to keep our hearts healthy?

Hot tips for staying healthy in the sun!
Here are some top tips from our nutrition and fitness experts to help you and your family enjoy a healthy, happy summer.

Smoothies: nutritionists' dream or dentists' nightmare?
Delicious and packed with goodness, fruit smoothies may seem to be the perfect fast-food for the health-conscious consumer. But beware: your teeth and gums may suffer the effects if you indulge in too many, too often.

Are you ready to make your veggie pledge?
Whether you want to cut down on red and processed meat for health reasons, or just want to try something different, National Vegetarian Week is an ideal time to take a break from the roast beef and spag bol and get creative with the veg

Real food for real lives
Dentists can offer more than just a check-up when they look into your mouth they can detect clues about your general health.

Brushing up on dental health
Dentists can offer more than just a check-up when they look into your mouth – they can detect clues about your general health.

Top 20 Cancer Fighting Foods
The evidence is overwhelming: according to the experts, we can all reduce our risk of certain types of cancer by simply changing our diets. Medical journalist Patsy Westcott reports on the latest advice on the foods that could help save your life.

Christmas Dinner Delights
You know the feeling: you've had a great time over Christmas but are lethargic, you've overdone it (again!) and you feel guilty. But it does not have to be like that.

Bug busters
Could your chopping board be giving you a dicky tummy or is your J-cloth spreading salmonella? The kitchen is home to millions of nasty bugs... so what can you do to eliminate them?

The fats of life
For anyone who has ever worried about their weight, the word ‘fat’ is public enemy number one. But the truth is, fats can be good for you.

Eating for good health
A healthy, balanced diet plays a vital role in maintaining our general wellbeing. So what foods should we be eating more or less of?

"Superfoods" - science or fiction?
How do "superfoods" improve our health, and should we be including them in our everyday diet?

Putting food into perspective: how to control your eating

Azmina discusses the right way to lose weight and how to adopt eating habits that will help you stay at your target weight.

Functional foods - the lowdown on those added extras

Are all functional foods good for us and should we routinely include them in our diet?

Eating for your age - tailoring your diet to your time of life

Azmina looks at how our dietary needs need to be adapted according to our time and stage of life.