Picture this: you're at the cookout and it's about 95 degrees with a nice, big smattering of humidity (our fellow Southerners know this weather well) and you're hungry...but you just can't imagine biting into something hot off the grill. Thankfully, you sliced up some watermelon so you reach for a juicy, sweet, refreshing slice of watermelon which provides you with many health benefits. Aren't you the smart one? ;)

Watermelon is a summertime staple but if you've ever heard someone say, "Watermelons are basically just water" we're here to tell you that they couldn't be more wrong! Sure, watermelon is hydrating but that's just ONE of their many healthy benefits. According to the USDA Food Composition Database, two cups of watermelon provides: vitamin A (8%), B6 (6%) and C (25%), potassium (6%), magnesium (6%), thiamin (8%), phosphorus (2%). Plus, watermelon have zero fat, zero cholesterol, and zero sodium making watermelon a sweet and healthy treat.

But, you might be wondering how exactly does a watermelon's health benefits impact you? We're so glad you asked!

• Vitamin A found in watermelon promotes good eyesight, especially in low light. It helps form and maintain healthy teeth, skeletal and soft tissue, mucus membranes, and skin.
• Vitamin B6 found in watermelon helps the immune system produce antibodies. Antibodies are needed to fight many diseases. Vitamin B6 helps maintain normal nerve function and form red blood cells. The body uses it to help break down proteins. The more protein you eat, the more vitamin B6 you need.
• Vitamin C in watermelon can help to bolster the immune system's defenses against infections and viruses and can protect a body from harmful free radicals that can accelerate aging and conditions such as cataracts.

Here's what you might know – watermelon is 92% percent water! When it's hot out and your body is producing more sweat it is important to drink and eat as much water as you can to keep yourself hydrated. Have you ever been dehydrated on a hot summer day? It's no fun!

In addition to being good for you on the inside, watermelon is also good for you on the outside! That's right! Applying watermelon directly to your skin can help to repair, replenish, and transform your skin. Watermelons contain many of the most potent and essential anti-oxidants which includes Vitamin C and E, both of which have an ultra-light molecular weight allowing them to really penetrate the skin. Vitamin C will help helps your body make collagen, a protein that wanes as we age and is so critical in keeping your skin supple and youthful. Vitamin E can help with those dark, brown spots by lightening them with use. To learn more about how watermelon can help your skin, visit Mary's Blog!

So, now that you're a total watermelon expert, you know exactly how to educate someone the next time you hear, "Watermelons are basically just water." When you're reaching for those juicy, sweet slices this summer, know that you're treating your body to a boost of health. Cheers to that and happy summer!

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