Can You Eat Watermelon Rind? 5 Surprising Benefits and Ideas for Cooking

Introduction

Watermelon is one of the most refreshing fruits of summer, perfect for enjoying on a hot day. However, did you know that you can also eat its rind? Despite the common misconception that watermelon rind is inedible, this nutritious and tasty part of the fruit has been consumed in many cultures around the world for centuries. So, can you eat watermelon rind? The answer is yes, and in this article, we’ll explore the surprising benefits of doing so and provide ideas for cooking with it.

5 Surprising Benefits of Eating Watermelon Rind

While most people discard watermelon rind, they are missing out on a variety of health benefits that this part of the fruit offers. Here are five surprising benefits of eating watermelon rind:

1. Rich in Fiber

Watermelon rind is a good source of dietary fiber, which is important for maintaining digestive health. It helps prevent constipation, diarrhea, and other digestive issues by adding bulk to stool and promoting regular bowel movements.

In fact, 100 grams of watermelon rind contains around 0.4 grams of fiber, which is about 1.5% of the daily recommended intake for adults.

2. High in Vitamins and Minerals

Watermelon rind also contains a variety of essential vitamins and minerals which are important for overall health. These include vitamins A, C, and B6, as well as potassium and magnesium.

Vitamin A is crucial for maintaining healthy skin and eyesight, while vitamin C is an antioxidant that boosts the immune system and promotes wound healing. Potassium and magnesium are important for maintaining healthy blood pressure and heart health.

3. May Improve Digestion

Watermelon rind is rich in citrulline, an amino acid that has been shown to improve digestion. Citrulline is converted into arginine in the body, which promotes the production of nitric oxide (NO).

NO is a compound that relaxes blood vessels and helps improve blood flow, which can aid digestion and reduce inflammation in the gut.

4. Could Lower Blood Pressure

Eating watermelon rind may help lower blood pressure due to its high potassium content. Potassium is a mineral that helps balance electrolytes, which in turn regulate blood pressure.

Studies have shown that increasing potassium intake can lower blood pressure levels in people with hypertension. As watermelon rind contains around 133 milligrams of potassium per 100 grams, it can be an effective dietary addition for those looking to reduce their blood pressure.

5. Promotes Healthier Skin

Watermelon rind is also rich in vitamin C and lycopene, two antioxidants that help protect the skin from damage caused by UV rays and pollution. Vitamin C plays a crucial role in collagen synthesis, which is essential for maintaining skin elasticity and preventing wrinkles.

Lycopene, on the other hand, helps to reduce inflammation and improve skin texture and hydration.

Don’t Throw Away Your Watermelon Rind! Here’s Why

While many people may be reluctant to eat watermelon rind due to its texture or taste, it is actually a common ingredient in many cuisines around the world.

For example, in Southern United States, pickled watermelon rind is a popular condiment that’s served with meat or eaten on its own as a snack. In China, watermelon rind is used to make a popular soup called ‘gong sua’, which is believed to have a cooling effect on the body in hot weather. In India, watermelon rind is grated and used to make a traditional sweet called ‘thandai’ during the Holi festival.

There are plenty of ways to use watermelon rind in cooking, and it can add an interesting flavor and texture to salads, soups, and smoothies.

Ideas for Using Watermelon Rind in Cooking

Here are some ideas for using watermelon rind in your meals:

Cut watermelon rind into thin slices and sprinkle with salt and pepper for a healthy snack
Add diced watermelon rind to salads for a crunchy texture and a sweet-and-sour flavor
Grill watermelon rind and serve with a tangy barbecue sauce for a flavorful side dish
Pickle watermelon rind in vinegar, sugar, and spices for a classic Southern condiment
Puree watermelon rind in a blender and mix with lime and mint for a refreshing summer drink

If you’re feeling adventurous, you can also try making watermelon rind jam, chutney, or even chips!

The Debate Over Eating Watermelon Rind: What Experts Say

Despite the numerous benefits of eating watermelon rind, there is some controversy over whether it’s safe to consume. One concern is the presence of pesticide residues on the rind, which can be harmful if ingested in large amounts.

Therefore, it is recommended to wash watermelon rind thoroughly before consuming it. Additionally, if you have the option to choose organic watermelon, it may be a safer choice.

Another concern is the risk of foodborne illness associated with eating watermelon rind. While the risk is low, it’s recommended to peel watermelon rind before consuming it to avoid any potential contamination.

How to Prepare Watermelon Rind for Maximum Taste and Texture

Whether you’re cooking watermelon rind or eating it raw, there are ways to prepare it for maximum taste and texture.

If you’re using watermelon rind in cooking, here are some tips:

Peel off the outer green layer to reveal the white flesh underneath
Cut the rind into small pieces for faster cooking
Boil the rind in salted water for 10-15 minutes, or until it’s soft and tender
Grill the rind for a smoky flavor
Pickle the rind in vinegar, sugar, and spices for a tangy flavor

If you’re eating watermelon rind raw, here’s how to prepare it:

Wash the rind thoroughly with water and pat it dry with a towel
Peel off the outer green layer and any brown spots from the white flesh
Cut the rind into small pieces or cubes for easy snacking
Sprinkle with salt and pepper for flavor, or add to a salad for a crunch

Creative Ways to Use Watermelon Rind in the Kitchen

While watermelon rind may not be the most common ingredient in your kitchen, there are plenty of ways to get creative and incorporate it into your meals. Here are some unique recipe ideas:

Watermelon Rind Chips – Slice watermelon rind into thin chips and bake in the oven until crispy. Serve with a spicy dip or salsa for a tasty snack.
Watermelon Rind Pickles – Simmer watermelon rind in a mixture of vinegar, sugar, and spices until soft and tangy. Serve as a condiment or snack.
Watermelon Rind Curry – Add diced watermelon rind to a spicy curry for a unique twist on a classic recipe.
Watermelon Rind Smoothie – Puree watermelon rind with frozen fruit and yogurt for a refreshing and healthy smoothie.
Watermelon Rind Jam – Boil watermelon rind with sugar, lemon, and spices until thickened. Use as a topping for toast, biscuits, or even ice cream.

Conclusion

In conclusion, watermelon rind is a highly nutritious and tasty part of the fruit that can be consumed in many different ways. Despite the common misconception that it’s inedible, eating watermelon rind can deliver a variety of health benefits such as improved digestion, lower blood pressure, and healthier skin.

If you’re interested in trying watermelon rind in your meals, there are plenty of creative ways to incorporate it into your cooking. From pickle to curry, the possibilities are endless!

So, the next time you enjoy a juicy watermelon, don’t throw away the rind. Instead, use it to make delicious and healthy dishes that your whole family will love.