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Watermelon – Healthy Eating

A watermelon contains about 6% sugar and 92% water by weight. As with many other fruits, it is a source of vitamin C.

  • Watermelon, raw (edible parts)
  • Nutritional value per 100 g (3.5 oz)
  • Energy 127 kJ (30 kcal)
  • Carbohydrates 7.55 g
  • - Sugars 6.2 g
  • - Dietary fiber 0.4 g
  • Fat 0.15 g
  • Protein 0.61 g
  • Water 91.45 g
  • Vitamin A equiv. 28 μg (4%)
  • Thiamine (vit. B1) 0.033 mg (3%)
  • Riboflavin (vit. B2) 0.021 mg (2%)
  • Niacin (vit. B3) 0.178 mg (1%)
  • Pantothenic acid (B5) 0.221 mg (4%)
  • Vitamin B6 0.045 mg (3%)
  • Folate (vit. B9) 3 μg (1%)
  • Vitamin C 8.1 mg (10%)
  • Calcium 7 mg (1%)
  • Iron 0.24 mg (2%)
  • Magnesium 10 mg (3%)
  • Phosphorus 11 mg (2%)
  • Potassium 112 mg (2%)
  • Zinc 0.10 mg (1%)

Percentages are relative to

US recommendations for adults.

Source: USDA Nutrient Database

The amino-acid citrulline was first extracted from watermelon and analyzed.[8] Watermelons contain a significant amount of citrulline and after consumption of several kilograms, an elevated concentration is measured in the blood plasma; this could be mistaken for citrullinaemia or other urea cycle disorders.[9]

Watermelon rinds, usually a light green or white color, are also edible and contain many hidden nutrients[vague], but most people avoid eating them due to their unappealing flavor. They are sometimes used as a vegetable.[10] In China, they are stir-fried, stewed or more often pickled. When stir-fried, the skin and fruit is removed, and the rind is cooked with olive oil, garlic, chili peppers, scallions, sugar and rum. Pickled watermelon rind is also commonly consumed in the Southern US.[11] Watermelon juice can be made into wine.[12]

Watermelon is mildly diuretic[13] and contains large amounts of beta carotene.[14] Watermelon with red flesh is a significant source of lycopene. Preliminary research indicates the consumption of watermelon may have antihypertensive effects.[15]

Bell Peppers – Bounty of health benefits

Bright and beautiful red and green bell peppers have a sweet and tangy flavor and offer a bounty of health benefits. Bell peppers are excellent sources of vitamins C and A–antioxidants that neutralize free radicals, thus helping to reduce the risk of heart disease, some cancers, and cataracts, and to alleviate symptoms of arthritis and asthma. They also contain vitamin B6, folic acid, and fiber–all of which can help reduce risk of heart attack and stroke. And recent research suggests digging into a pepper every day may lower your risk of developing lung, colon, bladder and pancreatic cancers.

Blueberries – Antioxidant Super Fruit

Blueberries are often known as the antioxidant super fruit due to its high concentration of antioxidants. They are a rich source of phytonutrients, and they contain a significant amount of the antioxidant anthocyanadins that possess great nutritional value. The benefit of eating 2 cups of blueberries every day exceeds the benefits of all other types of berries combined.

How to Eat Blueberries

Although blueberries make an enticing addition to your muffins and cakes, the best way to take advantage of their nutritional benefits is by eating a cup of fresh blueberries every morning. This can be done by adding them to your cereal, yogurt or just as they are with a little crème fraiche on top.

Prior to eating blueberries, ensure that they are washed briefly to prevent removal of the protective ashen layer of the berry. While, organic blueberries are free from production chemicals, it’s best to give them a rinse as well because of handling during transit and stocking. If berries are frozen, they will take a few more minutes to cook and will sweat more, adding liquid to your dish (take this into account with other ingredients).

Blueberries and Anti-Aging

The antioxidants in blueberries come to your rescue, preventing early aging and protecting you against diseases like cancer and chronic heart disease. The antioxidants prevent cell damage by neutralizing the radicals and helping keep diseases at bay. Blueberries also prevent inflammation that is a known cause of aging diseases, like Alzheimer’s disease and brain aging.

Blueberries and Brain Health

Blueberries are natural brain food and can help in reversing short-term memory loss and other symptoms associated with aging. The antioxidants help with motor skills. Research on animals proved this when improvements in learning capacity and motor skills were observed in aging animals who were fed a blueberry and, thus antioxidant-rich diet.

Blueberries and Eyesight

Along with carrots, blueberries provide an excellent source of vitamin A. Blueberries are known to prevent vision loss due to aging.

Blueberries and Cancer

Along with anthocyanins, blueberries also contain other antioxidants like proanthocyanidins, resveratrol, flavonols and tannins that help prevent growth of cancer cells. Lab studies have found the benefits of blueberries include preventing colon cancer and ovarian cancer. They also claim inhibition chances to be as high as 50%. Blueberries should find special place in a woman’s diet, which makes a major difference in preventing ovarian cancer, the most common form of cancer in women.

A bowl of blueberries can give almost five times more benefits than a bowl of apple wedges. A diet rich in colorful fruits and vegetables is a healthy way to manage weight, control diabetes and prevent cancer. Packed with antioxidants and a low calorie count, blueberries are nutrient-rich choice for a healthier life.

Why Eat Honeydew Melons?

Honeydew melons are the sweetest of the melons. They are an excellent source of potassium. One serving of honeydew melon will give you almost half of the vitamin C you need for one day.

Honeydew melons provide a number of alternatives for your healthy diet. They are rich in Vitamin C, potassium, pantothenic acid, and Vitamin B6 that help to overcome high blood pressure, skin disorders and other related problems of the circulatory system. These melons are at their nutritive best when ripe. But there is one risk associated with ripe honeydew melons- they are highly perishable. After a long and tedious research, scientists have finally come up with a solution to keep honeydew melons at their ‘sweetest best’. The solution is very simple indeed. All you need is to drown the melons in a water-bath containing a special calcium-amino acid solution right after harvest.

The calcium in the solution penetrates the rind to make it firmer and increases its shelf life. Thus the aging process of melons is arrested to a great extent. However, growers have to be a little careful deciding the time of picking of honeydew melons. Once picked, honeydew melons do not develop further sweetness. Hence, a great attention must be directed towards the picking of these melons.

The nutritional value of fruit, like Honeydew Melon, makes it an excellent choice for both weight control and general health. Fruit contains energy-giving fructose (low on the glycemic index), several essential vitamins and minerals, phytochemicals, plus dietary fiber for better health, digestion and blood glucose control. So, even if you’re counting carbs to lose weight, make sure you eat plenty of healthy fruit.

The honeydew melon is:

  • Low in Saturated Fat, Cholesterol and Sodium
  • High in Vitamin C, Vitamin B6, Folate and Potassium

The nutritional value and health benefits of honeydew melons make them ideal for:

  • Maintaining optimum health
  • Weight loss

Don’t include honeydew melons in your diet if you’re interested in:

  • Weight gain

Papaya – A Powerhouse of Nutrients!

The health benefits of fruits and vegetables can not be equated to that promised by nutritional pills and supplements. Nutrition experts advocate generous intake of fruits for optimum health as these food items are loaded with all the benefits. Fruits are goldmine of vitamins, minerals and fibre and are ideal to consume at least 4-5 servings in a day. Since they are in the natural form, account for largest part of water and 100% bad cholesterol free, it’s much easier for the body to process and absorb the vitamins and minerals from the fresh fruit.

Yellow and orange fruits and vegetables contain varying amounts of antioxidants such as vitamin C as well as carotenoids and bioflavonoids, two classes of phytochemicals that scientists are studying extensively for their health-promoting potential. In addition, a new scientific base is emerging to support a protective role for this group of fruits and vegetables in prevention of cataract formation, chronic obstructive pulmonary disease, diverticulosis, and possibly, hypertension.

“Papaya” is recommended to be one such pick from the group of Yellow and orange fruits, which promises abundant health benefits. It is a melon like fruit with yellow- orange flesh with dozens of small black seeds enclosed in skin that ranges in color from green to orange. Papaya has high nutritional benefits. It is rich in Anti-oxidants, the B vitamins, folate and pantothenic acid; and the minerals, potassium and magnesium; and fiber. Together, “these nutrients promote the health of the cardiovascular system and also provide protection against colon cancer.” In addition, papaya contains the digestive enzyme, papain, which is used like bromelain, a similar enzyme found in pineapple, to treat sports injuries, other causes of trauma, and allergies. Vitamin C and vitamin A, which is made in the body from the beta-carotene in papaya, are both needed for the proper function of a healthy immune system. Papaya may therefore be a healthy fruit choice for preventing such illnesses as recurrent ear infections, colds and flu.

This highly loved tropical fruit was reputably called “The Fruit of the Angels” by Christopher Columbus. In the 20th century, papayas were brought to the United States and have been cultivated in Hawaii, the major U.S. producer since the 1920s. Today, the largest commercial producers of papayas include the United States, Mexico and Puerto Rico.

Gluten refers to a group of proteins that are difficult for humans to digest. One group of proteins called gliadin is thought to do most of the damage to the intestinal lining. Glutenins are another group of proteins found in gluten and thought to be associated with autoimmune skin diseases and asthma. Gluten proteins are extremely resistant to intestinal digestion, despite grinding, cooking, processing and digestion.

Reported Health Benefits 

  • Papaya contains the digestive enzyme papain and therefore valuable for aiding digestion.
  • The unique protein-digesting enzymes; papain and chymopapain have been shown to help lower inflammation and to improve healing from burns in addition to helping in digestion of proteins. The antioxidant nutrients found in papaya, including vitamin C, vitamin E, and beta-carotene, are also very good at reducing inflammation.
  • The ripe fruit is easily digestible and prevents constipation.
  • Case studies indicate that this food taken alone for two or three days has a highly beneficial tonic effect upon the stomach and intestines.
  • The juice of the papaya aids in relieving infections of the colon and has a tendency to break down pus and mucus reached by the juice.
  • May help prevent cancer in organs and glands with epithelial tissue (ripe papaya). Papaya’s fiber is able to bind to cancer-causing toxins in the colon and keep them away from the healthy colon cells. In addition, papaya’s folate, vitamin C, beta-carotene, and vitamin E have each been associated with a reduced risk of colon cancer
  • Prevents nausea (includes morning sickness and motion sickness)
  • The seeds are antihelmintic, for expelling worms and they are given with honey. Chew and swallow two teaspoonfuls of seeds after each principal meal (three times a day).
  • Papayas may be very helpful for the prevention of atherosclerosis and diabetic heart disease. Papayas are an excellent source of vitamin C as well as a good source of vitamin E and vitamin A (through their concentration of pro-vitamin A carotenoid phytonutrients), three very powerful antioxidants.
  • Papayas are also a good source of fiber, which has been shown to lower high cholesterol levels