Watermelon: So Much More Than Water

Hello! I'm Elena, your nutrition expert from Castelló, and today we'll look at a summer classic you can't do without: watermelon.

This morning, while I was tidying the kitchen and looking for something cool to beat the heat we're suffering through, I was thinking about how grateful a fruit watermelon is (Citrullus lanatus). It's sweet, hydrating, and technically one of the lightest fruits there is. Native to Africa, it's in season in summer and is ideal for the whole family, especially children and older adults because it's so easy to chew.

Nutritional Properties: Much more than water

If we look at watermelon from a clinical perspective, the first thing that stands out is that 93% of its weight is water. This makes it an excellent natural diuretic that helps increase urine production, ideal for people with hypertension or a tendency to retain fluid.

The power of lycopene

That vibrant red color is no accident; it's an indication that it's very rich in antioxidants, specifically lycopene. This substance helps neutralize free radicals in the blood, protecting your cell membranes from oxidative damage.

Does watermelon make you gain weight?

It's a classic question in the clinic. Thanks to its low calorie content (just 22 kcal per 100g), it's perfect for weight-loss diets. However, it's important to remember that it contains fructose, which acts metabolically in a similar way to other sugars. My technical advice: the recommended serving is a slice of about 200g. Remember that a whole watermelon is not a serving!

How to choose the perfect watermelon

Unlike other fruits, watermelon is not climacteric, which means it does not keep ripening once harvested. If it's picked green, it will stay green. That's why knowing how to choose one is essential:

1. The rind spot: Look for the area that has been in contact with the ground. If it's creamy yellow, it's just right. If the spot is white or greenish, the watermelon will be bland.

2. The sound: Tap it a few times with the palm of your hand. If it sounds hollow, it's ready to eat!

3. Storage: Unopened, it keeps for up to a month in a cool place. Once cut, store it in the fridge but avoid the coldest part, as it is very sensitive to low temperatures.

My pantry tip

In summer, watermelon is the perfect base for refreshing and different dishes. If you feel like making a watermelon gazpacho, you can give it a technical health boost:

• Flavor without sodium: To balance watermelon’s sweetness in savory dishes without retaining fluid, Bonsalt 0% is my preferred ally.

• It's the one I choose because it provides the necessary salty touch with 0% sodium.

• I always keep the Small 85 g Salt Shaker at home for these fresh summer dishes.

Elena's "Life Tip"

Digestion and timing: Because of its high water content, if you have too much of it right after a large meal, it can dilute gastric juices and slow digestion, causing a feeling of bloating. I recommend enjoying it as a snack or mid-morning; it will hydrate you more efficiently and help you avoid that unnecessary heaviness.

Are you the type who prefers watermelon with seeds like always, or have you switched to the convenience of the seedless variety? Tell me your favorite recipes!