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Watermelon has long been associated with picnics and summer holidays. But it's a serious "health food," not a silly indulgence. Eat it often and feel good about the health benefits you're getting along with the melon's cooling effect.
According to Dr. Cass Ingram, author of "Supermarket Remedies," watermelon is an invaluable source of nutrition worldwide. In some cultures, watermelon is a staple.

The ancient Egyptians were the first people known to cultivate watermelons, although this particular type of melon almost assuredly originated in tropical Africa, where to this day they may be found growing wild.

From Egypt, melons were disseminated to the Middle East, where they have been a staple food for untold centuries. In fact, they are a reliably nourishing element of the desert diet, and dozens of varieties of melons are found growing in Egypt, Ethiopia, Palestine, Syria, Persia, Turkey, Jordan and the Arabian Peninsula.

Second only to tomatoes, watermelon is a top source of lycopene, a substance that has been determined to help prevent some forms of cancer. Lycopene is the pigment responsible for watermelon's reddish color. The more vivid the color, the richer the lycopene content.

Beyond its long-range health benefits, the more immediate reasons for eating watermelon is because it's an excellent source of vitamin C, beta carotene, folic acid and biotin. As for minerals, it is highest in potassium and magnesium.

Granted, watermelon is about 93 percent water. It is rich in the electrolyte potassium, which aids in transport of water from the intestines into the blood.

Sodium, another electrolyte, is also needed for water transport but is available only in a minute amount. By lightly salting watermelon, it not only seems to taste sweeter, but it also provides a better balance of electrolytes.

With the wealth of water in the aptly named melon, it's a good cure for dehydration, according to Dr. Ingram. "As a thirst quencher, it is infinitely better than juice or sports drinks."

Watermelon is a natural diuretic. Obviously, anyone who has eaten a large amount knows how well it works. It is the ideal food for combating water retention, according to "Supermarket Remedies."

Watermelon is also an ideal food for the sick and infirm. It is readily digested and provides simple sugars -- valuable for providing fuel. It is an excellent source of potassium, which is available in a form that is readily absorbed. It is an ideal food even for poor appetite resulting from sickness, drug therapy, cold, flu or cancer. If there is a history of heart disease or palpitations, the potassium in watermelon may be an important dietary addition. Watermelon is an even richer potassium source than traditional sources, such as bananas and orange juice.

If you are sensitive to heat and/or have a history of heat exhaustion or heat stroke, eat watermelon. It is the top anti-heat food, according to Dr. Ingram, and watermelon acts to dramatically increase heat tolerance. "Southerners seem to know instinctively that by eating watermelon they are better able to handle the sweltering summer heat and humidity.

Watermelon provides much needed potassium and vitamin C, which is readily lost in perspiration during heat exposure. Try salting it, using good-tasting sea salt, to restore the amounts of sodium lost during sweating. Eating watermelon on a daily basis has helped people handle hot, humid weather. It seems to increase their tolerance and helps their bodies defeat the heat.

Watermelon may even help stimulate digestive juices, so eating a piece of watermelon with a summertime meal is not simply for personal enjoyment. Its high content of water and potassium stimulates digestive juices, according to Dr. Ingram.

If you are trying to lose weight, watermelon is a perfect food. It is very filling (fast), full of fiber and rich in nutrients. Best of all, despite its sweet taste, watermelon contains only seven calories per ounce.

It might even be a good idea to chew watermelon seeds instead of spitting them out, according to Ingram. The seeds are rich in amino acids, fatty acids, vitamin E, potassium and phosphorus. The coarse outer seed coat cannot be digested, so thorough chewing is necessary or the nutrients inside will be wasted.