National Watermelon Month

July is National Watermelon Month!

Diving into a juicy, pink slice of watermelon can transport you to another universe—whether that’s lounging by the pool, relaxing on the beach, grilling at a family BBQ, etc. This tasty and refreshing fruit is a summertime staple! Besides being a delicious and refreshing snack, watermelon is packed with vitamins, minerals, and antioxidants to promote health and wellness!

  • Watermelon is a good source of Vitamin A, an important vitamin to support healthy eyes and skin.

  • Watermelon also has Vitamin B6, which is necessary for immune function and brain development in infancy and pregnancy.

  • Vitamin C is an immune boosting antioxidant that is found in watermelon, as well.

  • Watermelon is packed with lycopene. It has the highest lycopene content of all the fruits and vegetables! Lycopene is a powerful antioxidant that helps to protect our cells from damage. A few health benefits of lycopene include sun protection, improved heart health, and even a lower risk for some types of cancer.

  • Potassium, magnesium, thiamine, and phosphorus are also found in watermelon Watermelon is 92% water, making it a great source of hydration! Did you know that 43% of Americans report drinking less than 4 glasses of water a day? This is simply not enough water to stay hydrated during the hot summer months. Many people state they prefer to drink something with flavor instead of plain water. Eating or drinking watermelon is a delicious way to support hydration and increase your intake of other vitamins/minerals, as well!

Megan Morley, ISU Dietetic Intern - Here I am holding a watermelon baby I made for a baby shower!

2 cups of watermelon – which is considered a single serving—is packed with all of these nutrients that promote health and wellness and only contains 80 calories. Do you avoid buying watermelon because you’re not sure how to cut it?

Check out this tutorial on melon cutting from ISU Extension and Outreach!

Spend some time with your family this summer and figure out your favorite ways to eat watermelon! Do you like it grilled? On top of salads? Maybe a watermelon eating contest is your favorite way to eat the tasty fruit!

  • Try blending watermelon with fresh lime juice and freeze it for some homemade popsicles.

  • Serve these delicious Watermelon Mojitos at your next party for a tasty drink the adults will love!

  • Don’t let the rind go to waste—follow this tutorial to create a beautiful bowl to serve your watermelon dish in and add color to your table!

There are endless possibilities when it comes to incorporating watermelon into your meals, drinks, and snacks this summer. Head over to and the “Watermelon, YUM!” blog from ISU Spend Smart. Eat Smart. for more facts and recipes on watermelon!

Tomato, Watermelon and Feta Skewers


  • 2 large heirloom tomatoes, cored and cut into 1-inch pieces

  • 3 cups watermelon, cut into 1-inch cubes

  • 8 oz. feta cheese, cubed

  • 2 ½ tablespoons fresh lime juice

  • 2 tablespoons chopped fresh mint

  • 1 tablespoon olive oil

  • 1 teaspoon salt

  • ½ teaspoon pepper

  • 36 (3-inch) wooden skewers


  • Toss all ingredients together in a large bowl.

  • Cover and chill for 30 minutes to an hour.

  • Thread 1 tomato piece, 1 watermelon cube, and 1 feta cube on a skewer. Repeat with remaining ingredients.

  • Drizzle with remaining marinade and serve immediately.

Image source:,2,6


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