Season: June to October

Description: Watermelon provides vitamins A and C, which are antioxidants that may reduce your risk of heart disease and certain cancers. Vitamin A helps maintain eye health. Vitamin C helps protect skin from bruising, helps heal cuts and keeps gums healthy. Eating foods with vitamin C helps the body absorb iron. Watermelon also provides potassium and magnesium. Potassium helps maintain healthy blood pressure, and magnesium helps build and maintain strong bones.

Vitamins: Vitamin A, Vitamin C, Potassium, Magnesium

Selection: Choose watermelons with a smooth surface and a yellow underside.

Storing: Whole watermelon at room temperature until fully ripened and then refrigerate for up to 1 week. Cut watermelon can be stored in the refrigerator for 3 to 4 days.

Preparation: Wash the outside of the watermelon, cut into wedges or cut the flesh from the rind and cube into 1-inch cubes. Place cubes in a covered container and store in the refrigerator.

Serving: Add watermelon to chicken, tuna and rice salads or mix some watermelon into salsa to take the heat off the salsa. Puree watermelon and freeze to use as ice cubes in your favorite drink. Mix watermelon with other fruit and yogurt for a smoothie.

Recipes containing Watermelon: