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The Health Benefits of Watermelon, How to Enjoy Every Bite: Nutritionist

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The Health Benefits of Watermelon

The Health Benefits of Watermelon, How to Enjoy Every Bite: Nutritionist

The Health Benefits of Watermelon, How to Enjoy Every Bite. This juicy thirst-quencher is rich in antioxidants.

Watermelon is a refreshing summer fruit that helps keep you hydrated, supports a healthy heart, and promotes healthy skin.

Thanks to its high water content and low calories, watermelon is a smart and satisfying choice for weight control.

You can enjoy watermelon in many fun ways—eat it plain, toss it in salads, or blend it into cool drinks.

When prepping delicious, nutritious dishes for picnics, backyard parties, and warm-weather meals, consider the health benefits of watermelon.

Sliced into huge hunks, whirred into juice, or garnished with herbs, this sweet, refreshing fruit is always a crowdpleaser—so the fact that it’s also plenty good for you is somewhat serendipitous. We spoke with nutrition experts to learn more about this marvelous melon, as well as the best ways to enjoy it.

The Health Benefits of Watermelon

The Health Benefits of Watermelon

Micah Siva, RD, recipe writer, and author of the cookbook Nosh: Plant-Forward Recipes Celebrating Modern Jewish Cuisine

Susan Greeley, RDN, and instructor of plant-based culinary arts at the Institute of Culinary Education’s New York City campus

9 of the Best Fruits to Eat, According to Nutritionists

The Health Benefits of Watermelon

Credit: vicuschka / Getty Images
Summertime is all about the messy joys of ripe peaches and nectarines, cherries and berries, and melons, including, of course, luscious watermelon, that quintessential treat we crave all season long. But watermelon is more than just a pretty pink snack. Packed with nutrients, it’s a thirst-quencher that provides much-needed relief when the mercury climbs.

The Water in Watermelon

In hot weather, when dehydration is a key concern, watermelon works wonders. “Watermelons are roughly 92 percent water, making them a great source of hydration,” says Micah Siva, RD, recipe writer, and author of the cookbook Nosh:

Plant-Forward Recipes Celebrating Modern Jewish Cuisine. “Watermelon is one of my favorite ‘high-water content food’ recommendations,” agrees Susan Greeley, RDN, and instructor of plant-based culinary arts at the Institute of Culinary Education’s New York City campus.1

Mineral bonus: With that substantial dose of water, says Greeley, you’re also consuming important minerals, like potassium, phosphorus, and magnesium.

Feeling satiated: Watermelon’s weighty water mass can be a weight-loss and weight-management secret weapon, too. “For those who are looking for more interesting, refreshing hydration options without adding many calories, watermelon and watermelon juice are great choices,” Greeley says. According to the USDA Nutrition Database, one cup of diced watermelon has about 46 calories. “Compared to other fruits, watermelon is a lower calorie option that can keep you satisfied thanks to the high water content,” says Siva.

Skin and Immune Health

Watermelon is loaded with vitamins A and C, antioxidants that play a role in skin and immune health, Siva says, noting that a hydrated state also promotes healthy skin and supports digestion.2

Heart Health and More

While watermelon’s fiber content is relatively small, about 0.4 grams in 2/3 cup, its other nutrients still make it a nutritional keeper. “Watermelon juice is a good source of compounds such as arginine, citrulline, and lycopene,” Greeley says. “These compounds are known to be cardioprotective.”3

L-citrulline: Primarily found in watermelon, this amino acid has been shown to enhance athletic performance. “It is most concentrated in the white rind,” says Greeley.4

Arginine: In the body, citrulline is metabolized into the essential amino acid arginine. It’s crucial for nitric oxide synthesis, a molecule that regulates vascular tone, Greeley notes.5

Lycopene: “Similar to tomatoes, watermelon contains lycopene, a powerful antioxidant,” Siva says. Watermelon has about 40 percent more of this phytochemical than red tomatoes. (Other sources of this naturally occurring red pigment include pink and red grapefruit, and guavas.)

“Lycopene may improve lipids and blood pressure and is protective against certain cancers,” Greeley says.6

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As noted, watermelon is low in fiber, so when it’s juiced, you may lose some of what fiber there is; though Greeley says it retains enough amino acids and antioxidants to be beneficial.

Low-fiber impact: “The largest thing to watch out for is the lack of fiber in juice, which can speed up digestion and impact your blood sugars faster than naturally occurring sugars with fiber in tow,” Siva says. If you drink a lot of watermelon juice, she explains, it can become a high-sugar drink.

Alternatives: Our experts counteract the sugar overload in a few ways. “I like to add half watermelon juice and half soda water to a glass with a spritz of lime juice for a refreshing mocktail,” Siva says. And Greeley has her workaround: Instead of juicing, she says a better option is blending the pulp, which retains many of the solids.

How to Eat Watermelon

Credit: Christopher Baker
Bite for bite, slice after slice, watermelon is incredible all on its own and that’s the way most of use enjoy it. It also makes a refreshing addition to culinary creations. “There’s no limit to how it can be used—even the rind can be pickled and eaten,” Greeley says. (The seeds are also edible; roast them as you would pumpkin seeds.)

Here’s how to make the most of watermelon’s crisp, sweet flesh:

Salted or spiced: Greeley takes chilled watermelon to unexpected places with a few simple tweaks. “Try fresh, ice-cold watermelon with a pinch of salt or Tajin for an added flavor punch,” she suggests, referring to the Mexican seasoning made with mild chili peppers, lime, and salt.

With herbs: She also cuts it into large chunks and serves it with fresh chopped mint or basil.

Salads: “I love making a grilled watermelon salad with feta, mint, red onions, and lemon juice,” Siva says. “I also add it to my Greek salads (yum).” Toss together our Watermelon Salad With Feta and Basil, or follow Siva’s cue and add sweet chunks to our Greek Mezze Salad.

The Health Benefits of Watermelon

The Health Benefits of Watermelon

Salsas: Watermelon perks up salsas, too. Try mixing diced melon with lime juice, sliced chiles, and cilantro, and serve it with our Broiled Shrimp Tacos.

Gazpacho: Add watermelon chunks to our no-cook Gazpacho—it’s a delightful way to double up on lycopene.

Slushies: Siva freezes any leftover watermelon on hand and blends it with ice, water, and lime juice for sweet slushies. Or combine similar ingredients for our Watermelon-Lime Coolers.

How to Eat Watermelon 20 Delicious Ways—Rinds, Seeds, and All

Crime

EFCC Arraigns Former SKye Bank Chairman, Tunde Ayeni For N15.6b Fraud

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SKye Bank

EFCC Arraigns Former SKye Bank Chairman, Tunde Ayeni For N15.6b Fraud

The Economic and Financial Crimes Commission, EFCC, on Monday, May 4, 2026, arraigned a former Chairman, Board of Directors of the defunct Skye Bank Plc, Tunde Ayeni before Justice Jude Onwuzuruike of the Federal Capital Territory, FCT, High Court, Apo, Abuja.

Ayeni was arraigned on a 17-count charge bordering on criminal breach of trust, misappropriation and conversion of investors’ funds to the tune N15,665,085,429 (Fifteen Billion, Six hundred and Sixty five Million, Eighty five thousand, Four Hundred and Twenty-nine Naira (N15,665,085,429).

Prosecution counsel E.E. Iheanacho, SAN, informed the court that the matter was slated for arraignment and prosecution ready for trial.

“We have before the court 17-count charge dated April 28, 2026, we humbly apply that the charge be read to the defendant”, he said.

Eereporter.com
Count three of the charge reads: “That you, Tunde Ayeni, whilst being the Chairman, Board of Directors of the defunct Skye Bank Plc between 21st of October, 2014 and 19th November, 2014 at Abuja within the jurisdiction of this Honourable Court and having dominion over depositors funds domiciled in the defunct Skye bank Plc’s Suspense Account, committed criminal breach of trust when you dishonestly misappropriated the aggregate sum of Three billion, Two hundred and One million, Five Hundred and Thirty Five Thousand, Four Hundred and Twenty Nine Naira, Forty two kobo(N3,201,535,429.42) by transferring same to Misa Limited’s account No: 1011295717 and 1011295718 domiciled with Zenith Bank in Violation of the Prudential Guidelines and other regulations and thereby committed an offence contrary to Section 311 of the Penal Code and punishable under Section 312 of the same Act.

Count five of the charge reads: “That you Tunde Ayeni, whilst being the Chairman, Board of Directors of the Defunct Skye Bank Plc on or about 27th November, 2014, at Abuja within the Jurisdiction of this Honourable Court and having dominion over depositors’ funds domiciled in the defunct Skye bank Plc’s Suspense Account, committed criminal breach of trust when you dishonestly misappropriated the sum of Five Billion, Seventy Eight million, Five hundred and Fifty thousand Naira(N5, 078,550,000) by transferring same to Union Registrar Limited’s Account No: 0003490559 domiciled with Union Bank in violation of the Prudential Guidelines and other Regulations and thereby Committed an offence contrary to Section 311 of the Penal Code and Punishable under Section 312 of same Act.”

SKye Bank

Fraud

Ayeni pleaded “not guilty” to the charges when they were read to him.

In view of his “not guilty” plea, Iheanacho prayed the court for a trial date and urged the court to remand the defendant in a Correctional Centre.

Defence counsel, Ahmed Raji Bashir, SAN, informed the court that the charge was given to the defendant on a public holiday adding that he considered it imperative to inform the court. He also prayed the court to release the defendant to him or return him to the custody of the EFCC.

Justice Onwuzuruike adjourned the matter to May 13, 2026, for hearing of the bail application, while the defendant was remanded at the Kuje Correctional Centre pending determination of bail application.

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Economy

World Press Freedom Day: FG Calls For Collaboration To Address Disinformation, Misinformation

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World Press Freedom Day

World Press Freedom Day: FG Calls For Collaboration To Address Disinformation, Misinformation

The Federal Government has called for stronger collaboration among the media, government institutions, and other stakeholders to address the growing threat of disinformation and misinformation, stressing that collective action is essential to protect public trust and national stability. The Honourable Minister of Information and National Orientation, Mohammed Idris, made this known on Monday in Abuja at the 2026 World Press Freedom Day commemoration held at Radio House.

“This administration has prioritised collaboration with media stakeholders and international partners to promote responsible journalism, counter disinformation and misinformation,” said the Minister.

He described press freedom as a fundamental right guaranteed under the Constitution, noting that the Federal Government remains fully committed to its protection. “The Federal Government fully recognises press freedom as a fundamental right and remains committed to fostering an environment where the media can operate freely, safely, and responsibly, in accordance with democratic principles and the rule of law,” he stated.

Idris noted that the Federal Government, under the leadership of President Bola Ahmed Tinubu, has taken deliberate steps to strengthen transparency and access to information through sustained media engagement, implementation of the Freedom of Information Act, and investment in public communication platforms.

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He further pointed to Nigeria’s partnership with UNESCO in establishing the International Media and Information Literacy Institute (IMILI) in Abuja as a key step towards building a more informed and discerning public. “This pioneering initiative reflects our commitment to strengthening media and information literacy, empowering citizens to engage with information critically, and promoting responsible communication in the digital age.”

The Minister urged journalists to uphold professionalism, fairness, and ethical standards in their work, stressing that press freedom must go hand in hand with responsibility. “The true test of press freedom lies not in our declarations, but in our actions, how safely journalists can do their work, how truthfully information is shared, and how responsibly it is consumed,” he said.

Earlier in her welcome address, the Permanent Secretary of the Federal Ministry of Information and National Orientation, Dr. Binyerem Ukaire, described the event as a critical platform for strengthening collaboration across institutions.

“This gathering reflects our shared commitment to strengthening press freedom and fostering a more informed and inclusive society. It provides an opportunity for constructive engagement on how best to advance a media environment that is both free and responsible,” she said.

World Press Freedom Day

World Press Freedom Day

 

Ukaire emphasised the need for coordinated responses to the challenges posed by the evolving information ecosystem, particularly the spread of misinformation. “The expansion of digital platforms has introduced new complexities that require coordinated institutional responses, especially in addressing misinformation and strengthening public trust,” she noted.

She added that the Ministry remains committed to facilitating dialogue, strengthening partnerships, and promoting professionalism within the media space.

The Federal Government reiterated its commitment to working with the media, civil society, and international partners to build a resilient information system that supports democratic governance, national unity, and sustainable development.

The event was attended by the Inspector General of Police, represented by FPRO, DCP Anthony Okon Placid, mni, mnipr; the Director-General of the Department of State Services, represented by Director of Protocol M. O. Chukwuka, fsi; Executive Secretary, Nigerian Press Council, Dr Dilli Ezughah; Head of UNESCO Abuja Office, represented by the Head of Communication and Information Sector, Ms Yachat Nuhu.

Rabiu Ibrahim
Special Assistant (Media) to the Honourable Minister of Information and National Orientation
Monday, May 4, 2026

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Economy

NNPC, Chinese Firms Sign MoU Towards Restart, Expansion Of Warri, Port Harcourt Refineries

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Experts Reveals What NNPCL Must Do Before Refineries’ Sale

NNPC, Chinese Firms Sign MoU Towards Restart, Expansion Of Warri, Port Harcourt Refineries

The NNPC Ltd has signed a Memorandum of Understanding (MoU) with two Chinese companies, Sanjiang Chemical Company Limited and Xinganchen (Fuzhou) Industrial Park Operation and Management Co. Ltd, for collaboration through a potential Technical Equity Partnership in support of the completion and operation of the Port Harcourt and Warri Refineries.

The MoU was signed by the Group CEO, NNPC Ltd, Engr. Bashir Bayo Ojulari; Chairman, Sanjiang Chemical Company, Guan Jianzhong and Chairman of Xinganchen (Fuzhou) Industrial Park Operation and Management Co. Ltd, Bill Bi, in Jiaxing City, China, on Thursday, April 30, 2026.

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The potential framework would cover completion of outstanding work at the two refineries, together with operating and maintaining both facilities to achieve best-in-class, sustainable performance. Planned expansion and upgrades would elevate both facilities to cleaner, more profitable product standards.

The potential collaboration also contemplates expanding the refineries’ petrochemical capacities and harnessing gas and downstream opportunities through the development of co-located, gas-based industrial hubs.

Speaking shortly after signing the dotted lines, the GCEO NNPC Ltd, Engr. Bashir Bayo Ojulari, described the MoU execution as a significant milestone, following more than six months of concerted engagement between the technical and management teams of NNPC and the two Chinese partners.

“All parties recognise mutually beneficial opportunities for the development and long-term sustainable profitability of NNPC’s refining assets in Nigeria, and the collective weight required for success,” Ojulari noted.

Experts Reveals What NNPCL Must Do Before Refineries’ Sale

NNPC

The GCEO further stated that the MoU is a significant step on the journey towards identifying potential technical equity partner(s) to restart and expand NNPC’s refineries, and to explore opportunities in co-located petrochemicals and gas-based industries.

The MoU reflects the parties’ shared intent to progress discussions in good faith, with any definitive arrangements to follow in due course and subject to customary approvals.

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