The list of things to look forward to this summer is growing as the semester quickly screeches to a halt. On the top of that list, for many, is simply the fact that school will take a four-month hiatus, giving students some much deserved time for recovery.
While enjoying your break from the onslaught of assignments and class, make sure you stop to enjoy the fruits of your labor: watermelon and cantaloupe, specifically.
These two melons have long been associated with summertime, as this is the season that these two fruits are most accessible. These flavors of summer, however, come with some pretty impressive health benefits as well.
These colorful and juicy fruits are excellent thirst-quenchers on a hot summer day, but each fruit contains its own set of nutrients.
Watermelon:
A cup of watermelon contains only 48 calories and is 92 percent water, but the list of health benefits this seemingly modest fruit contains is quite impressive.
Watermelon is an excellent source of both vitamin C and vitamin A, and it also contains the powerful antioxidant lycopene. High intakes of vitamin A and C have been shown to reduce the risk of heart disease and colon cancer, as well as reduce the symptoms of asthma and arthritis.
Watermelon also contains good amounts of vitamin B6, vitamin B1, magnesium and potassium.
The fruit also contains an exceptionally high amount of citrulline, an amino acid the body uses to create arginine. Arginine is used by the body’s cells to create nitric oxide, which relaxes blood vessels and therefore lowers blood pressure. Arginine has also been shown to improve insulin sensitivity in type 2 diabetes patients with insulin resistance.
The fruit originated in Africa, where its thirst-quenching properties were highly valued. Shortly after the Americas were discovered, watermelons were brought to the area, and now the United States is one of the leading commercial growers of the fruit.
When faced with the task of purchasing a watermelon this summer, be prepared to look for certain qualities to ensure that you have picked one that is ripe.
The rind should be relatively smooth and should have a spot that is drastically different in color; most of the time this spot should be a yellow tone rather than green. This area is the underbelly, the area where the fruit was resting on. If there isn’t a spot like this on the watermelon it may have been harvested too soon.
The watermelon should also feel heavy for its size, and the inside flesh should be deep in color.
Once purchased, watermelon should be stored at room temperature until it is cut into. Studies have shown that the nutrients present in the fruit increase and thrive in room temperature.
Make sure to wash the watermelon by wiping it with a wet cloth before slicing, and refrigerate the leftovers. Refrigeration will keep the watermelon juicy, but the nutrients will begin to dissipate after six days of refrigeration.
Cantaloupe:
Cantaloupe also features rich amounts of vitamin C and vitamin A and is only 56 calories per cup.
An interesting discovery made at Kansas State concluded that a common carcinogen in cigarette smoke causes a vitamin A deficiency. So, if you smoke or are around people who do, eating foods rich in vitamin A, such as cantaloupe, could reduce risk of lung inflammation and emphysema.
Cantaloupe is also a very good source of potassium and a good source of vitamin B6, dietary fiber, folate and niacin (vitamin B3).
The origin of this fruit is unknown, but it was introduced to the United States during colonial times.
Finding a ripe cantaloupe is also quite a task because many melons are picked prematurely so that they will not be damaged in transport.
Like choosing a watermelon, a ripe cantaloupe should feel heavy for its size. You should also be able to tap a ripe cantaloupe with the palm of your hand and hear a hollow sound.
Finally, on the opposite side of the fruit from where the stem was attached should be soft, and you should be able to smell the fruit’s aroma from this area. If the aroma is too strong, however, the fruit could be overly ripe and fermented.
The storage of cantaloupes is similar to the storage of a watermelon, but after a cantaloupe is cut in to it should not be left out for more than two to four hours. If the cantaloupe is not refrigerated after this span of time it is no longer considered safe to consume due to the primary concern of salmonella contamination.
So on a hot, sunny summer day relax with a nice, cool snack of watermelon or cantaloupe slices, and rest in the knowledge that you are doing both your taste buds and your body a favor.
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