Superfood: Health Benefits of Watermelon

Watermelon contains about 92 percent water, making it a good thirst quencher and diuretic. It also consists of about twelve percent fiber and is an excellent source of vitamin C and a very good source of vitamin A because of its beta carotene. High intakes of vitamin C and beta-carotene have been shown to reduce the risk of heart disease, improve asthma conditions, reduce the risk of colon cancer, and alleviate some of the symptoms of osteoarthritis and rheumatoid arthritis. Watermelon is also a very concentrated source of the carotenoid lycopene, which has antioxidant and cancer-preventing properties.

Summer's favorite beverage meets one of summer's best fruits and gets an added burst of flavor from fresh basil. Because watermelon is naturally sweet, not much sugar is needed to make this lemonade.

Combine diced watermelon with other vitamin C-containing ingredients such as bell pepper and lime juice to make a sweet and tangy salsa for the spicy grilled chicken. To make preparation of the salsa easy, buy a container of cubed watermelon in the produce section of the grocery store and cut the chunks up into smaller pieces.

Tomatoes are usually the main ingredient in this Spanish-style chilled soup, but this version features fresh seeded watermelon. Watermelon, like tomato, is a great source of the antioxidant lycopene.

Instead of offering watermelon wedges at your next cookout, branch out with this sweet and savory watermelon salad featuring cubed watermelon, red onion, kalamata olives, mint, and feta cheese. Even with all the added flavorful ingredients, it still weighs in at only 46 calories per 1/2-cup serving.

Pair watermelon and mango with lean flank steak for a high-protein main dish that's packed with vitamins, minerals, and fiber. Like watermelon, mangoes are full of powerful antioxidants that can help fight heart disease and some forms of cancer.

One superfruit meets another in this melon and berry salad that's rich in disease-fighting antioxidants. Watermelon is high in vitamin C, vitamin A, and lycopene, while blackberries are high in compounds called anthocyanins. Good health doesn't get any simpler than this four-ingredient dessert.

Ricotta salata is a crumbly, salty cheese that provides a nice counterpoint to the sweetness of the watermelon and grapes. If you can't find it, you can use feta, which is more pungent but just as tasty.Both cucumbers and watermelon have high water content, so eating this salad is a great way to stay hydrated.Water tally: 5.3 ounces.

In this recipe, the watermelon is blended with honey, vinegar, and olive oil to make a sweet dressing for the greens and fruit. In addition to all the nutrient benefits from the watermelon, the salad greens, strawberries, and almonds also offer plenty of disease-fighting power.

Double the flavor as well as the nutrients with this two-melon sorbet. Both melons are sources of vitamin A, vitamin C, and fiber.  

Cool down with this refreshing frozen treat that has only 98 calories and 0.7 grams of fat per serving.