Superfood: Watermelon

Updated August 27, 2010
Credit: Greg Dupree; Styling: Lindsey Lower

Sweet and juicy, watermelon can do more than just refresh you on a hot summer day. This versatile fruit will help you get a dose of vitamins, antioxidants, and fiber.

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Nutrition Benefits of Watermelon

Credit: Becky Luigart-Stayner; Styling: Leigh Ann Ross; Cooking Light

Nutrition Benefits of Watermelon Tout

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.

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Basil-Infused Watermelon Lemonade

Credit: Becky Luigart-Stayner

Basil-Infused Watermelon Lemonade Recipe

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.

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Chile-Lime Watermelon Wedges

Credit: Romulo Yanes; Styling: Lindsey Lower

Chile-Lime Watermelon Wedges Recipe

Covering all the summer flavor bases, Chile-Lime Watermelon Wedges are spicy, sweet, tangy, and super juicy!

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Sesame-Chile Chicken with Gingered Watermelon Salsa

Credit: Randy Mayor

Sesame-Chile Chicken with Gingered Watermelon Salsa Recipe

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.

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Watermelon Gazpacho

Credit: Karry Hosford

Watermelon Gazpacho Recipe

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.

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Watermelon Salad

Credit: Douglas Mirriam

Watermelon Salad Recipe

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.

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Flank Steak with Grilled Mango and Watermelon Chutney

Flank Steak with Grilled Mango and Watermelon Chutney Recipe

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.

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Watermelon And Blackberries With Lemon Syrup

Credit: Oxmoor House

Watermelon And Blackberries With Lemon Syrup Recipe

Good health doesn't get any simpler than this four-ingredient melon and berry salad dessert.

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Cucumber, Asian Pear, and Watermelon Salad with Ricotta Salata

Credit: Randy Mayor; Styling: Leigh Ann Ross

Cucumber, Asian Pear, and Watermelon Salad with Ricotta Salata Recipe

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.

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Spring Greens With Strawberries And Honey-Watermelon Dressing

Credit: Oxmoor House

Spring Greens With Strawberries And Honey-Watermelon Dressing Recipe

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.

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Watermelon-Cantaloupe Sorbet

Watermelon-Cantaloupe Sorbet Recipe

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

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Minted Watermelon Granita

Credit: Oxmoor House

Minted Watermelon Granita Recipe

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

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Grilled Watermelon Pizza

Credit: Greg Dupree; Styling: Lindsey Lower

Grilled Watermelon Pizza Recipe

For a fruity and finger-friendly appetizer, grill watermelon wedges and top with pickled onions, blue chees, and pecans. 

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