When it comes to the ultimate in refreshing treats, give praise to the sweet, juicy watermelon.

It’s one of summertime’s essential fruits because when the heat is on, watermelon is cool and refreshing instantly: It’s chock-full of water more than 90 percent, in fact.

Watermelon, alone or part of a fruit salad, is healthy and a cool dish in summer.

In the United States, about 4 billion are produced each year. That’s a good thing because watermelon is chin-dripping fun to eat, and it’s good for you, too.

A recent U.S. Department of Agriculture study shows that watermelons offer the same health benefits as cooked tomatoes when it comes to the antioxidant lycopene.

Lycopene is what makes watermelons as well as tomatoes red. And many health studies have associated lycopene with reducing the risk of certain diseases, including some cancers.

Dr. Penny Perkins-Veazie, a research scientist for the USDA in Oklahoma, says the tomato has to be heated for lycopene to be released. But antioxidants just flow from watermelons. They have nearly three times the lycopene of uncooked tomatoes.

“If you looked at watermelon juice, you’d see little specks of red in it. That’s lycopene. It just falls out,” Perkins-Veazie says.

Other health benefits are associated with watermelons.

Holly Noble, a registered dietitian with MFit Health Promotion at the University of Michigan Health System, says watermelon is a good source of vitamins A, C and B6 and offers some potassium.

In addition to being a delicious summer treat, watermelons can be carved into fabulous centerpieces for the table such as this whale.

“Another benefit of watermelon that is similar with most fruits and vegetables is it’s low in sodium,” Noble says. “And it’s fat-free if you are trying to eat heart healthy.”

The fruit is low in calories, too.

“It’s a good refreshing dessert or treat for people to look at in that way,” she adds.