If you look forward to watermelon season, you’ve probably already enjoyed some this year. Great news: Watermelon not only tastes good, it’s good for you, too.

WellTuned spoke with Melissa Perry, a registered dietitian with BlueCross BlueShield of Tennessee, about the health benefits of this superfood and how to pick out a winner.

Health benefits of watermelon

“If you haven’t already enjoyed some watermelon this summer, it’s time to pick one up at the farmer’s market or grocery store,” Melissa says.

Some key health benefits of watermelon:

1. A great source of hydration. The key is right there in the name: water Drinking water isn’t the only way to stay hydrated. You can also eat fruit with a high water content like watermelon, which is 92% water.
2. Low in sugar. While it tastes sweet, watermelon is low in sugar, which just 10 grams of sugar per cup. It is also low in calories, with just 46 calories per cup. Incorporating watermelon into your diet can help you achieve or maintain a healthy weight.
3. High in vitamin C. You can get 15% of your recommended daily amount of vitamin C from a cup of watermelon.
4. High in other vitamins and minerals, too. Watermelon also contains vitamins A and B6. These vitamins may contribute to healthier skin by repairing skin cells and boosting collagen production. And a one-cup serving contains 170 mg of potassium, which can help support nerve and muscle function.
5. High in antioxidants. Watermelon is very high in the antioxidant lycopene, which gives the fruit its red color. In fact, it contains 40% more than the tomato, which is known for its lycopene content. Antioxidants can help fight off damage to cells that have been linked to heart disease and cancer.
6. A source of citrulline. Citrulline is an amino acid that’s been linked to reduced muscle damage. Some studies show that eating watermelon may improve muscle soreness after a tough workout.

Ways to enjoy watermelon

“It’s easy to fit watermelon into your diet,” Melissa says. “You can make a simple summer salad with watermelon chunks, cucumber slices, feta cheese and mint, or you can try mixing watermelon with peaches and a little lemon or lime juice. You can make a simple watermelon sorbet or add chunks of watermelon to your favorite smoothie.”

Some people swear by salting their watermelon. Adding salt to watermelon can indeed enhance its sweetness. You can enjoy a serving of watermelon along with a handful of nuts for a nice sweet-and-salty mix.

Or you can just sink your teeth into a fresh-cut slice of watermelon.

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How to pick a good watermelon

“Many people admit they aren’t sure how to tell if a watermelon is a ‘good’ one or not,” says Melissa.

A few tips:

• Look for darker, more dull colored melons, since that signifies they’re riper.
• Look for a deep yellow or orange “field spot,” which is a sign that the watermelon stayed on the vine longer, so it’s more likely to be flavorful and sweet.
• Pick the melon up. A heavier melon typically has more juice, so grab a melon that feels heavier than it looks.
• Keep an eye out for “webbing,” or dark zigzag-like stripes. The more webbing has, the more times it was pollinated and the sweeter it’s likely to be. Watermelon aficionados refer to these markings as “sugar spots.”

“Wash the melon before you cut it up,” Melissa says. “Then, once you’ve cut the watermelon up, be sure to refrigerate it. I suggest putting it into an air-tight container, then popping it into the fridge. It should be good for up to five days.”

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Get more information about specific health terms, topics and conditions to better manage your health on bcbst.com. BlueCross BlueShield of Tennessee members can access wellness-related discounts on fitness products, gym memberships, healthy eating and more through Blue365®. BCBST members can also find tools and resources to help improve health and well-being by logging into BlueAccess and going to the Managing Your Health tab.