The Amazing Benefits of Watermelon

Watermelon - Citrullus lanatus is a trailing vine like flowering plant that originated from southern Africa. It is a large annual plant with white and yellow flowers which is well known for it delicious edible fruit, which is referred to botanists as a special kind of berry. The fruit is juicy and sweet and ranges from dark red to pink with lots of seeds and the outer part is green with dark green stripes and contains around 6 percent sugar and 91 percent water. Since the second millennium BC that plant has been successfully cultivated in Egypt and during the tenth century reached China and India.

Much research had been put into breeding disease free and resistant varieties as well as producing a seedless strain. Over the last decade many different cultivars have become available which produce mature fruit within 3 to 4 months of planting. The fruit can be eaten cooked or raw in various different ways. The fruit is a rich source of vitamins C and A, and is low in fat and sodium. The thick rind can be used to make pickles or sweet konfyt. The watermelon rind contains the amino acid citrulline and the pulp contains lycopene and carotenoids. The seeds can be ground and roasted as they have a nutty flavor of which are favored by the Chinese.

History

During the 17th century Giovanni Stanchi found the watermelon plant growing wild in southern Africa. During the early 19th century the plant was thought to be indigenous to tropical Africa. Now native to north and West Africa is the Citrullus colocynthis which is thought to be the wild ancestor of the watermelon. On the basis of the chloroplast DNA testing it is suggested that the wild and cultivated watermelon is independent from a common ancestor which may possibly be the C. ecirrhosus South West Africa. The seeds of the watermelon have been discovered in the Pharaoh Tutankhamen tomb and at twelfth dynasty sites. There is also mention in the bible that watermelon was a food eaten by the Israelite's while in bondage in Egypt. Slaves from African and European colonists introduced watermelon into the new world and since then watermelon virtually grows in almost every country. Today China is the largest producer of watermelon in the world.

The Active Properties of Watermelon

Give your body an energy boost and quench your thirst during summer months with antioxidant lycopene and vitamin A. Watermelons are truly nature's gift of which the delicious juice is rich in water and electrolytes. They are very low in calories and contain very little fat. They provide numerous health benefits as melons are filled with antioxidants and phytonutrients that are essential for optimal health. A 100g of fresh watermelon provides 569 mg of vitamin A which is an essential vitamin for immunity, healthy mucous membranes, skin and vision and protects from cavity and lung cancers. Watermelon is rich in antioxidant flavonoids such as zeaxanthin, lycopene, cryptoxanthin, lutein and beta-carotene that offer protection against endometrial, pancreatic, colon, lung, breast and prostate cancers. The phytochemicals such as carotenoids and lycopene found in watermelon protect the cells as well as other body structures from oxygen free radicals. The fruit offers a good source of potassium, magnesium, pyridoxine, thiamine, vitamin C and magnesium.

Major Health and Medicinal Benefits of Watermelon

• Heatstroke Prevention - watermelon is effective in reducing both blood pressure and body temperature. In tropical regions most people eat the fruit during the summer months in the heat of the day to protect themselves from heatstroke. Watermelon contains 93 percent water and when eaten stimulates an excess liquid release in the form of perspiration that further cools the body hot during very hot weather.

• Cancer Prevention - in more recent year's watermelon has drawn attention due to its impressive levels of lycopene which is a carotenoid phytonutrients compound that has been linked to preventing cancer. Years of studies have revealed that lycopene reduces the risks of breast, lung, endometrial, colon and prostate cancer. In addition to the impact of lycopene, the vitamin C and antioxidants makes watermelon a substantial anti-cancer fruit.

• Kidney Disease - watermelon has large amounts of potassium that helps wash and clean out toxic waste from the kidneys. Potassium also reduces concentrated forms of uric acid in the blood that in turn reduces any renal calculi forming and kidney damage. The high water content in watermelon induces frequent urination which helps to keep the kidneys clean. Watermelon ensures good kidney health as well as reduces age and sun spots on the skin, premature aging and wrinkles.

• Cardiac Care - lycopene is well known for improving cardiac function and beta carotene for its anti aging and antioxidant properties which has been found to prevent age related cardiac diseases. The potassium in watermelon limits the risk of a heart attack as well as helps reduce cholesterol that prevents any heart related incidence.

• Diabetes - watermelon is an excellent supplement for diabetic patients that have to abide by low staple diets. In spite of watermelon being sweet there are very few calories as round 99 percent of the fruit total weight comprised mainly of roughage and water. The various minerals and vitamins such as magnesium and potassium aid proper function of insulin which in turn lowers blood sugar levels considerably. Watermelon contains arginine which effectively enhances the impact of insulin on blood sugar. The rind of the watermelon which has virtually no sugar content is great for making salads and curries.

• Macular Degeneration - if you eat plenty of watermelon you need never worry about eye health, as the vitamin C, zeaxanthin and beta carotene will protect the eyes from macular degeneration and age related blindness. The antioxidants in watermelon will protect your eyes from drying and from glaucoma.

• Aching Muscles - recent studies have shown that drinking watermelon juice before participating in athletic sports or workouts reduces muscle aches and the heart rate. Watermelon is rich in an amino acid known as L-citrulline which is converted to L-arginine an amino acid that improves circulation and relaxes blood vessels. Studies also determined that intestines cells are able to absorb larger amounts of citrulline from the juice of a watermelon as opposed to citrulline supplements, especially when the juice is fresh.

• High Blood Pressure - potassium and magnesium found in watermelon has proved beneficial in lowering blood pressure. Potassium is a vasodilator that releases the tension of arteries and blood vessels and in turn stimulated increased blood flow and reduces cardiovascular stress. Carotenoids prevent hardening of the veins and artery walls and reduce blood pressure. The carotenoids in watermelon lessen the chances of atherosclerosis, strokes, blood clots and heart attacks.

The Side Effects and Toxicity of Watermelon

It is extremely rare that one can develop an allergy to watermelon. The seeds are not toxic if eaten accidentally. Consuming large amounts of watermelon may cause side effects due to some of the vitamins and amino acids present in watermelon. Watermelon contains vitamin A and C, B6, potassium and phytochemicals such as citrulline and lycopene. Large amounts can present with nerve and cardiovascular disorders as well as digestive problems. Although watermelon is considered safe when consuming more than 30 mg of lycopene one can experience side effects such as gastrointestinal disturbances. One may also experience intestinal disturbances such as indigestion and bloating, nausea, vomiting and diarrhea. People that have high doses of potassium in their blood known as hyperkalemia should not consume large amounts of watermelon as they may experience a weak or absent pulse, irregular heartbeats and large doses of potassium can affect muscle and nerve control. A slice of watermelon or 3 cups contains around 560 mg of potassium. According to urologists, 560 mg is far too much for people suffering with serious kidney disorders. One cup of watermelon contains 176 mg of potassium.

Conclusion

This lusciously sweet fruit requires honeybees for pollination and is also a member of the cucumber family. Watermelon is packed with valuable vitamins such as vitamin A and C and a prize photochemical lycopene which helps neutralize harmful free radicals and is an anti inflammatory which protects bones. Citrulline, another photochemical that converts to arginine protects the immune system and heart and can prevent type 2 diabetes as well as prevent obesity. These particular phytochemicals remove toxins and ammonia from the body. Watermelon is one fruit that most people have no trouble eating and is a favorite among adults and children.

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A Healthy Grocery List Should Consist of Some of These Foods

To address any health issue, or to take control of your own health is one of the best decisions you can make. Although there is this thing that is confusing many people, which is outdated nutritional advice promoted by organisations and health advisers. It is important to raise awareness of the inaccuracies in the current guidelines that we're being told are best for our health. There are many of the inherent health issues that come with consuming a low-fat, high-carbohydrate diet that's still promoted. Leading scientific research is proving, that a diet full of saturated fats is the best kind of which are found in many natural foods such as olive oil, coconut oil, nuts, seeds, fruits like avocados, wild caught seafood, pasture-raised free-range meats, just to mention some. Scientific research is providing that a diet full of saturated fats helps to balance the body's overall functions. However, do not confuse this with trans fats that are found in processed and take away foods.

In making the first step to take control of your health, the first starting point is food, diet, exercise, and personal care products. Learn to know which food to avoid and which type of food to include in your diet, be active, do some exercise, and avoid as much as possible the chemicals in your personal care products.

To get a quick result start with a body detoxification which will make you feel better and get some energy flowing through your body. You're going to feel exuberant and youthful, your skin will improve and start glowing, as well feeling more at peace with yourself. Body detoxification is not just beneficial for the body, it is also rejuvenating the mind. It is a physical, mental and emotional transformation. Body detoxification is best primarily through two ways: Exercise and a proper diet. Exercise may include walking, yoga, trekking, hiking and other floor exercises. However, exercise is best complimented with the right diet to get efficient and complete detoxification. A detox diet essentially comprises of wholesome foods which are natural, tasty and have good nutritive value. Before you go shopping, make sure to make a healthy grocery list. This is an excellent habit to start as it allows you to plan your meals in advance and also to create a desirable balance in your diet.

Making a Healthy Grocery List!

A great way to go about forming your healthy grocery list is to avoid fried and packaged items as much as possible. These foods have no or very low nutritional values, are high in sugars and trans fats, the wrong calories, high in sodium and preservatives. Such types of food promote the growth of free radicals in the body. Free radicals are atoms with a surplus negative charge. These react with oxygen in the body and cause the body to age faster. Vitamin A, C and E are known to mitigate the process of aging as by reacting with the free radicals and therefore preventing them from oxidizing. Thus, foods which are high in these vitamins are known as antioxidants. Therefore, a diet rich in antioxidants is indispensable for effective detoxification of the body.

When you go shopping, these are some of the foods for your healthy grocery list: Fresh vegetables. Make fresh vegetables your best friends and you will hardly suffer from another disease in your life. Many people don't realise the unlimited benefits of vegetables. They are full with vitamins, minerals and are also high in fibre. Besides of all that they keep you full for a longer time without compromising on calorie intake. Some of the best vegetables are tomatoes, carrots, beet roots, cauliflower, cabbage, Brussels sprouts, broccoli, cucumbers, green beans, squash etc. Also make sure to include a healthy dose of spinach and other dark green leafy vegetables; they are all high in iron.

Fruits and Other Foods! Fresh fruits:

Citrus fruits such as oranges and grapefruit should definitely have a top priority in your healthy grocery list as they contain the elusive vitamin C. Watermelons, apples, grapes, mangoes, bananas, papayas, are all an excellent source of vitamins as well as carbs. Sure, some fruits are sweet but they are way better than eating cookies, pastries, candies, and other sweet stuff. The sweetness in fruits comes from the natural sugar they contain which is healthy. Although if you have a diabetes issue you may have to watch how much fruits you can have. Just one more thing on fruits: The peel or skin of oranges and citrus fruits has also high qualities of vitamins and other benefits, which most of the time is not used. The same applies to apples. There is lots of goodness in the skin but better still, the pips or seeds in the middle of the apple can have just as many if not more health qualities as the apple itself. Make sure to crunch the seeds or pips before swallowing. Other foods such as pulses, lentils, beans are a must have on your healthy grocery list as they serve as an excellent source of protein as well as fibre. Chick peas, beans etc. make a tasty addition to any salad! Fish and other sea foods are full with proteins and they also contain the important omega 3 fatty acids. However, some of these foods are high in calories and are best consumed in moderation.

Nuts are high in fats but they are good healthy fats; also some vitamins are fat soluble and thus is best to include small quantities of fat in your diet. It is best to avoid meat when on a detox diet, especially red meat. However, you may include lean white meat such as chicken breasts as they serve as an excellent source of protein. Always poach or bake meats instead of frying. Meat stock can also be used for preparing soups. If at all you use oil than opt for a high quality olive oil as it is high in monounsaturated or 'good' fats. As well make sure to get enough liquid, such as filtered water in between meals, not with your meals. Green tea is an excellent source of antioxidants and negligible in calories.

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How To Choose Healthy Food at the Grocery Store

Food is man’s greatest need to survive in this world. It is the most essential necessity of every human being. How do you think we would be able to live without food to get rid of our hunger and starvation? Fried rice, beef stew, sautéed pork, grilled chicken, vegetable soup and fruit salad are just some of the scrumptious cuisines we always like to eat. But little do we know that some of the luscious and mouth-watering foods we crave for are not so healthy for our body. How do we know if the foods we eat are right and healthy for us?

Healthy foods are composed of low-sugar and low-fat and are rich in protein, vitamins and minerals. According to health organizations, food is considered to be healthy when it is low in fat (particularly saturated fat), cholesterol and sodium. It should also contain at least 10% of vitamin A or C, calcium, iron, protein and fiber. When buying foods, especially in grocery stores, not many shoppers think of the foods they purchase will contain sodium or less protein. It has been a habit for most of us to just easily buy the food we want without even checking if it is healthy for us to eat.

So here are some tips buyers should note when purchasing healthy foods in grocery stores.

Look at the food label. Check the nutritional values of foods you purchase. It must contain more protein, vitamins and carbohydrates and less content of sodium, fat and sugar. Often, we don’t check the food labels of the food we buy anymore making us ignorant of the unhealthiness of those foods.

Buy fresh and organic foods. Fresh fruits, vegetables and unprocessed foods contain the largest quantity of vitamins, minerals and enzymes that provide our body with the greatest amount of nutrition. They don’t have any preservatives and chemicals that may harm us if continuously consumed. Fresh and organic foods are known to be the purest and healthiest foods of today.

Choose lean meats and poultry. Lean meats and poultry are way better and healthier than other high-fat beefs we buy. White meat from the breast of a chicken without the skin, round, chuck, sirloin or tenderloin from lean cuts of beef, tenderloin and loin chops from lean pork are just some of the healthy lean meat and poultry you can buy.

Avoid buying preserved and processed foods. Not many people know but most processed products contain certain additives and chemicals that may bring harm to our bodies. They have a lot of saturated fat and nitrates that cause high blood cholesterol and sometimes may lead to cancer. It is important to avoid these as soon as possible to prevent diseases.

Choosing healthy foods must be taken seriously by most buyers because it concerns not only their health but also of their family’s health. Most of the time, we just choose the foods we want without considering how it will affect our body. It is always good that everyone is knowledgeable of the nutritional content of the foods they purchase. Moreover, all must be careful in choosing the right foods for it may either make or break their lives.

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How To Choose More Healthy Food

If you snack on junk food and eat convenience foods on a regular basis, you probably already know that you need to change your eating habits. A diet of unhealthy foods can take its toll on your body over time, so it's important to make changes to your diet now. Here are some guidelines that you can follow in your quest to choose more healthy food:

1. Follow the food pyramid. The Food and Drug Administration's food pyramid has been revamped over the past few years. But even though it has changed with the times, the underlying principle has always been the same: eat more whole foods and eat less fats and sweets. If you adapt the principles of the food pyramid into your lifestyle, you will find it easier to choose healthier foods. 
2. Ditch the processed foods. We live in a world of convenience and it is taking its toll on our health. Packaged and processed foods -- from artery clogging potato chips to fat laden cookies and crackers to overly processed cheese products -- are found in most American households.
   One of the most important changes you can make during your journey to choose more healthy food is to eliminate packaged and processed foods from you diet. Yes, it will be hard at first and yes, it will take some getting used to (especially if you have kids in your house) but it is well worth it!
   Make your own "convenience" foods by having pre-cut fruits and vegetables available for your family when they are craving a snack. The world of convenience food is everywhere, so it has indeed moved into grocery store produce aisles as well, where you can find pre-washed bagged salads, fruit chunks and pre-cut vegetables. 
3. Follow some simple grocery store "rules." There are a few tricks you can use when you go grocery shopping that can greatly help you to choose more healthy foods. First of all, don't go shopping when you are hungry -- you will be more prone to buy convenience junk foods if your belly is growling.
   Also, always shop with a grocery a list. If you make a list of healthy foods -- and stick to it -- you can ensure that you won't be bringing junk into your house.
   Finally, don't shop with your kids. Children have a way of "sneaking" junk food and sugary cereals into the grocery cart. In addition, you may find yourself bribing your child with "a treat" if he or she behaves at the store. If your goal is to choose more healthy foods, it should be a family affair. Besides, junk foods that you buy for your kids will prove to be tempting for you, especially in the early weeks of your healthy eating plan. It's best to just stick to your list and move on. 
4. Go organic! Gone are the days where you had to search all over creation for organic foods -- most grocery stores now carry lines of organic produce, dairy products and meats. So what are the health benefits of organic foods? Organic produce is free from pesticides and organic meat and dairy products come from animals that are not fed antibiotics or hormones.
   Organic foods have more nutrients than non-organic foods and even though organic foods are more expensive, you really can't put a price on your health. Start out slowly, by buying organic fruits and vegetables and then venture over to other organic areas of the supermarket. 
5. Read labels and nutrition information. Most foods have detailed nutrition labeling on them, so read the labels and don't buy products that are loaded with chemicals (hint: if you can't pronounce an ingredient or have never heard of it, it's probably an additive of some sort). If you must eat at a fast food restaurant, ask at the counter for the nutrition information before you order. 
6. Try shopping at a variety of stores. After a few weeks of healthy eating, you may get bored of seeing the same old items at your regular supermarket. Try shopping at other stores every so often.  Stores like Whole Foods Market, Wild Oats and Trader Joes have a much larger variety of organic and healthy foods than most supermarkets. 
7. Try something new. Part of the joy of healthy eating is experimenting with new foods and recipes. Sample a variety of exotic fruits, whole grain breads and soy products. Eat more heart-healthy fish, like salmon. Make a decision every time you put something into your mouth and stop eating unconsciously. After a few weeks of changing your habits, you will find that choosing more healthy foods will just come naturally.

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