Blue Cross and Blue Shield of Illinois

Health and Wellness


Quick Bites: Wash the Rind to Leave Bacteria Behind

The peak of summer brings ripe, delicious melons, like cantaloupe and watermelon, from the farm to your table. And watermelons are not only refreshing but also a great source of the antioxidant lycopene.

What’s so special about lycopene? Lycopene, which gives watermelon its red color, may help to protect against cardiovascular disease and prostate cancer. And although it is more commonly associated with tomatoes, there is more lycopene in watermelon than any other fresh fruit or vegetable.

But hold off on having an icy cold bite. To get more lycopene from watermelon, serve it at room temperature. Whole watermelon stored and served at room temperature can have up to 40 percent more lycopene than refrigerated watermelon. At room temperature, watermelon continues to ripen, producing additional lycopene. So choose the counter instead of the refrigerator for storing watermelon.

Just make sure to refrigerate the watermelon within two hours after cutting it to avoid food-borne illness. If you prefer a cold taste, chill right before serving.

Of course watermelons aren’t the only melons that pack in the nutrients. Cantaloupes are a good source of vitamins A and C and potassium. When slicing and dicing any of your melon favorites, be sure to keep it clean — melon rinds can host harmful bacteria.

When fruit is cut, bacteria on the surface can be transferred to the flesh. To reduce the risk, avoid melons with blemishes, wash hands with soap before handling melons and scrub melons with a brush under cool tap water before cutting into them.

As with any food preparation, utensils, knives and cutting boards should be cleaned in hot, soapy water before and after use. And they should not be cross-contaminated with other foods, particularly uncooked meat products.

Here’s a quick, simple way to enjoy a single serving of melon:

  • Chop melon into 1-inch cubes to fill 1 cup.
  • Add your choice of ½ cup low-fat plain yogurt or cottage cheese or 2 tablespoons of crumbled feta.
  • Sprinkle with 1 teaspoon or a pinch of chopped fresh mint or basil leaves.

Sources: The New York Times, 2003; The American Cancer Society, 2010; National Institutes of Health, 2006

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