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a. Vitamin A

b. Vitamin C

c. Iron

d. Vitamin B6

4. When picking out a good watermelon, which attributes do you want to avoid?

a. Firm and symmetrical

b. Heavy for its size

c. Cuts, bruises or dents on the outer rind

d. Creamy, yellow spot on the underside

a. Very warm – 70 degrees

b. Warm – 55 degrees

c. Cool – 40 degrees

d. Cold – 32 degrees

Answers

1. d. Fruits with high water content provide excellent hydrating snacks for kids. Watermelon is especially good because it is composed of 92 percent water. Cut it up in slices to make it easy for kids to eat.

2. c. A two-cup serving of watermelon has 20 percent of the daily recommended intake for vitamin A and 25 percent of the daily value for vitamin C. It’s also a good source of vitamin B6, and it provides some potassium.

3. True. Watermelon is the lycopene leader among fresh fruits and vegetables. It contains 15 to 20 milligrams of lycopene per two-cup serving. Lycopene gives watermelon its red color.

Tomatoes are also a rich source of lycopene. The red plant pigment has powerful antioxidant properties that help neutralize highly charged molecules, called free radicals, which regularly try to attack your body cells. The antioxidant effect of lycopene in fruits such as watermelon may help ward off chronic ailments related to oxidative damage such as heart disease, stroke, Alzheimer’s disease, arthritis, cataracts and cancer. Studies indicate that antioxidants may also help slow down the aging process.

4. c. A yellow belly or ground spot is a sign of ripeness. It indicates that the melon sat on the ground and ripened in the sun. Apparently the method that I rely on, tapping a watermelon and listening for a “thump,” may not be consistently helpful in picking out a watermelon, according to the National Watermelon Promotion Board. However, I still swear by the thumping technique, which I learned from my father while growing up in Arizona.

5. b. Compared with most fruits, whole watermelons need a fairly warm storage environment. A thermometer reading of 55 degrees is ideal. Uncut melons will keep for seven to 10 days at room temperature. Store them too long, however, and they’ll lose flavor and texture.

Storing at too cold a temperature also causes the fruit to become mushy and mealy. Once a melon is cut, it should be wrapped and stored in the refrigerator at around 38 degrees.

6. False. Watermelon contains only 80 calories in each two-cup serving. In addition, the fruit is virtually free of cholesterol and fat and is very low in sodium.

Contact Dr. Elizabeth Smoots, a board-certified family physician and fellow of the American Academy of Family Physicians, at doctor@practical prevention.com. Her columns are not intended as a substitute for medical advice or treatment. Before adhering to any recommendations in this column, consult your health care provider.

2006 Elizabeth S. Smoots.