Good news for men who happen to also love tomatoes: a recent study suggests a high consumption level of tomatoes is connected with a decreased risk of having stroke.

Higher levels of healthy polyphenols were found in ketchups made from organically grown tomatoes than from conventional tomatoes, according to new research published in a recent issue of the Journal of Agricultural and Food Chemistry.

Organic watermelon is a nutritional best bet, with more than 1,200 varieties available for savvy snacking.  Farmers in 44 states grow these juicy members of the Cucurbitaceae plant family, with Georgia, Florida, Texas, California and Arizona leading the pack.

 Here are 10 reasons to head to the summer produce aisle.

1. Get your vitamins—naturally 

A 2-cup serving of watermelon is an excellent source of vitamins A and C: 

• Vitamin A is critical for optimal eye health. A 2-cup serving of watermelon contains 25% of your daily requirement.
• Vitamin C helps bolster the immune system. A 2-cup serving of watermelon contains 30% of your daily requirement.

2. Potassium is your BFF

Potassium helps maintain water balance. If your potassium level is low, you may experience muscle cramps. 

A 2-cup serving of watermelon provides 270 mg potassium: 8% of your daily requirement. A watermelon is also more than 90% water, so a few cups will help you stay hydrated.

3. Watermelon is heart-healthy

 Watermelon contains amino acids that help maintain healthy arteries and blood flow. 

“With its naturally sweet taste, watermelon can be a wonderful way to get more fruit into a sensible low-saturated-fat, low-cholesterol diet,” says Maureen Storey, PhD, former director of the Center for Food, Nutrition and Agriculture Policy at the University of Maryland.

4. It helps protect you against cancer 

Red-fleshed watermelon contains high concentrations of lycopene, an antioxidant that helps reduce cancer risk. A 1.5-cup serving contains 14 to 15 mg lycopene, according to plant physiologist Penelope Perkins-Veazie, PhD, a professor at the Plants for Human Health Institute  at North Carolina State University. The redder the watermelon, the more lycopene it offers.

5. Pour me a drink 

Because of its high water content, watermelon is a perfect addition to drinks like Watermelon Lemonade (right) and Three-Melon Smoothie. 

As with our story on making lemon-flavored ice cubes, you can create watermelon ice cubes (above) by pureeing the melon’s flesh and freezing it in ice cube trays.

6. Watermelon is kid-friendly

 Few children will turn down a slice of juicy watermelon, so make it a part of their regular fruit and veggie intake. Be creative in the kitchen. Let your kids use a melon baller to form watermelon spheres.

7. Baby, you can drive my car

 Place cubes of melon in travel containers for hydration and a nutritional boost during long car trips. Bring napkins!

8. Watermelon shines at organic picnics 

Dishes like Watermelon Salad with Thai Basil and Feta will please your adult guests, while Watermelon and Tomato Salad  and  Poppy Seed Fruit Salad will appeal to both children and adults. 

Labor Day is almost here. Make an Americana Basket (above) for backyard barbecues and potlucks.

9. Get thee to a farmers’ market 

Buy locally grown organic produce to support family farmers. Willie Nelson will thank you. 

Not sure where your local farmers’ market is located? Local Harvest will solve this problem in a jiff.

10. Grow your own 

Kits like Ecosource’s Organic Grow Your Own Seedling Starter Kits are great gift items, and they make the job easy. More advanced gardeners can pick up a copy of Amy Goldman’s Melons for the Passionate Grower. 

Photos: Jermaine Justice, Wyscan, kokopinto, nsaplayer, Chris Breeze, ccharmon, xlorddashx, National Watermelon Promotion Board, McCormick, Suddenly Salad 

Follow me on Twitter: @BarbGoesOrganic

We generally think of organic watermelon as a summertime snack, but this juicy treat is available year-round.

It may surprise you to learn that watermelon is a vegetable because it’s part of the cucumber and squash family—a classification that remains controversial.

Composed of 92% water and 8% sugar, watermelon has long been recognized as a weight watcher’s BFF. A half-cup serving of diced watermelon has only 25 calories and meets 10% of your daily vitamin C requirement.

Some of the latest research shows watermelon contains high concentrations of lycopene, an antioxidant that may help reduce cancer risk. In addition, a 2007 U.S. Department of Agriculture study cited watermelon’s role in cardiovascular health, with amino acids that help maintain arteries and blood flow.

There are more than 50 U.S. watermelon varieties, available with red, orange or yellow flesh. The four most popular categories are:

1. AllSweet: 20–25 pounds, red flesh, oblong shape, dark green rind (with or without stripes); best served “as-is,” simply sliced and eaten
2. Ice-Box: 5–15 pounds, red or yellow flesh, round shape, dark or light green rind; great for cooking/recipes
3. Seedless: 10–25 pounds, red or yellow flesh, oval to round shape, light green rind with dark green stripes; ideal for beverages and sorbets
4. Yellow Flesh: 10–30 pounds, yellow to bright-orange flesh, oblong to long shape, light green rind with mottled stripes; use in kebobs and garnishes

One of the newest pairings on restaurant menus is watermelon and cheese, a trend borrowed from Mediterranean cuisine. Tune in tomorrow and Saturday for two such delectable recipes.

In the meantime, enjoy these recipes from our organic blog:

• Watermelon Lemonade with Kiwifruit Splash
• Poppy Seed Fruit Salad
• Spinach Salad with Pineapple Chile Vinaigrette
• Three-Melon Smoothie

Photo courtesy of the National Watermelon Promotion Board