Watermelon is well known for containing lycopene, an antioxidant with anti-inflammatory compounds that inhibit pro-inflammatory markers.

There are quite a few varieties of watermelon, ranging in both shape and texture. Watermelon can be oblong, square, round, small, large, white, yellow, and of course red-pink.

Health Benefits of Watermelon:

The rich, red-pink colored flesh we traditionally picture in watermelon is actually the visual representation of its lycopene content. Lycopene is a carotenoid that is found in watermelon and other red or pink fruits and vegetables. It has been shown to improve cholesterol levels along with bone health and have cardiovascular, anti-inflammatory and cancer prevention benefits.

Nutrient Breakdown of Watermelon:

*Per 1 cup fresh

How To Use:

Fresh is best in our opinion! You can use it in a summer salad, mix it with granola or even add it to your porridge. It’s also a great snack when simply cut into wedges!


Watermelon Lime Granita With Basil

Heirloom Tomato & Watermelon Salad With Corn Vinaigrette

Watermelon Gazpacho

NS Recommends:

Choose watermelons that are heavier for their size, this indicates that the watermelon has a high water content. A high water content indicates that it’s ripe, contains more nutrients and has a vibrant flavor (a.k.a. more lycopene)!

Watermelons grow on the ground so it’s normal to see a flat “ground spot” on their exterior. Avoid watermelons that have a white or green “ground spot”, this indicates it’s not as ripe. Look for watermelons with a yellow spot instead.

Prior to cutting the watermelon, store at room temperature for further ripening. After cutting, refrigerate to preserve freshness, flavor, and nutrients.

Knock-knock test for whole, uncut watermelon | Have you ever seen people in the grocery store or at a farmer’s market tapping watermelons to hear “the sound”? We promise, they’re not crazy! When you tap a watermelon you want to hear a deep, hollow sound.

Purchasing pre-cut watermelon | choose watermelons deepest in color with no white streaks.