The watermelon was actually first harvested in Egypt 5,000 years ago and is now grown in 96 different countries.  It is a member of the Cucurbitaceae family and related to the cantaloupe, squash, and pumpkin.  Even though we most often think of the fruit as being deep red in color, there are also other varieties that have orange, yellow, or white flesh.

Watermelon is definitely an excellent addition to a healthy diet.  They are fat free and a serving (1 wedge equals about 1-2/3 cups) is only about 90 calories.  Nutritionally, watermelons are rich in vitamins A and C and high in the mineral potassium.  Vitamin A is important for optimal eye health and may help prevent night-blindness.  It has also been shown to boost immunity by enhancing infection-fighting actions of the white blood cells.  Vitamin C is also good for the immune system and also is a good antioxidant to protect the body from free radicals that can accelerate aging and conditions such as cataracts.  Potassium is an important mineral for water balance inside the body’s cells.  It is also essential for heart function, and can help lower blood pressure.

Watermelon is also very high in the antioxidant lycopene.  Watermelon is second only to tomatoes in lycopene content.  Lycopene has been studied extensively for its antioxidant and cancer-preventing properties, particularly prostate cancer.  A study in the American Journal of Clinical Nutrition has also found that those whose blood levels were low in lycopene were more susceptible for colon polyps, a precursor for colon cancer.  Another study from the University of North Carolina at Chapel Hill found that men who consumed a lycopene-rich diet were half as likely to suffer a heart attack as those who had little or no lycopene in their diets.

More recent studies have found watermelon to be high in the amino acid citrulline.  The body uses citrulline to make another important amino acid called arginine.  This protein building-block plays a key role in wound healing and the removal of ammonia from the body.  It may also have a positive impact on cardiovascular health by relaxing blood vessels and improving blood pressure readings.

When choosing a watermelon at the store, choose one that is symmetrical with dried stems and yellowish undersides (if it doesn’t have this, it may have been picked prematurely).  The skin should neither be overly shiny or overly dull.  Pick it up – it should feel heavy for its size.

At home, you can store a whole, uncut watermelon at room temperature, or cut it into chunks and refrigerate in an airtight container for up to 5 days.  Remember to wash the skin before cutting into the flesh to prevent any pesticide residue from contaminating the fruit.

Watermelon is a very versatile fruit.  You can cut it up into slices, process in a blender or food processor until smooth, press through a fine sieve to discard seeds and pulp, and drink it as a juice or add to a smoothie.  Use a melon baller to make a pretty addition to a fruit salad.  It even works great in a salsa.  Puree watermelon, cantaloupe, and kiwi together and serve as a refreshing cold soup with a dab of plain yogurt on top.

For more recipes, see the Watermelon Promotion Board or the University of Illinois Extension websites.  Woman’s Day magazine also offers “7 Ways with Watermelon“.

The blueberry is the fruit of a family of shrubs that include the cranberry and bilberry.  Interestingly, the berries are also related to non-edible plants such as the azalea and mountain laurel.  They are native to North America where they grow in clusters and range in color from blue to a purple-black.  It is this deep coloring that provides much of the berries nutritional value.

The coloring of blueberries is due to an antioxidant phytonutrient called anthocyanidin.  These nutrients neutralize free radical damage from oxidative stress, a cause of heart disease, cancer, and eye diseases such as cataracts and glaucoma.  Anthocyanins also enhance the effects of vitamin C making them a positive force in the immune system.

In addition to antioxidant nutrients, blueberries are also rich in vitamin C (25% of the recommended daily value), manganese, both soluble and insoluble fiber, and vitamin E.  One cup contains about 80 calories.

When purchasing blueberries, choose those that are firm and have a uniform hue – avoid those that look dull in color.  Shake the container to ensure they move around freely.  If they do not, this may indicate that they are damaged or moldy.  Look for moisture in the package which can cause faster spoilage.

Store blueberries in a covered container in the refrigerator, where they will keep for about a week.   Ripe berries can also be frozen, but be sure to wash, drain, and remove any damaged berries before placing in the freezer.  Frozen, they should last for about a year.

Before eating or using in recipes, be sure to wash them carefully, but thoroughly.  Berries are among the 12 foods on which pesticide residues are most frequently found.  If you can, choose organic, but still be sure to wash before eating.

Try some of these ideas for incorporating blueberries into your diet (from the US Highbush Blueberry Council:

• Whirl fresh or frozen blueberries in your morning smoothie and sprinkle them on cereal.
• Heat blueberries in maple syrup to pour on pancakes or waffles.
• Sprinkle dried blueberries on chicken salad.
• Perk up your yogurt snack with a handful of blueberries.
• Shake up your trail mix with dried blueberries.
• Substitute dried blueberries when a recipe calls for raisins.
• Add blueberries to a peanut butter sandwich and call it a PB-and-BB.
• Stir blueberry juice into iced tea or lemonade.
• Freeze blueberries and blueberry juice in ice cube trays to add to juice.

About.com’s Southern Food Guide Diana Rattray also has some wonderful blueberry recipes to try here.

Resources for this article include:

WebMD

Whole Foods:  The World’s Healthiest Foods

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