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Lycopene Leader
Watermelon is the Lycopene Leader in fresh produce, having higher
concentrations of lycopene than any other fresh fruit or vegetable. In fact,
fresh watermelon contains higher levels of lycopene than fresh tomatoes a 2-cup serving of watermelon contains and average of 18.16 mg and one
medium-sized tomato contains 4 mg.
Heart Healthy
Watermelon has heart healthy properties because it is naturally low in
saturated fat, total fat and cholesterol.
A recent study by the United States Department of Agriculture (USDA)
about watermelon consumption Heart Healthyand heart healthy benefits
was completed and published March 2007. The NWPB has four new
structure-function claims derived from this study:
1. Watermelon consumption increases free arginine and citrulline, which
can help maintain cardiovascular function.
2. Eating watermelon can help maintain cardiovascular health.
3. Watermelon has amino acids such as citrulline and arginine that help
maintain the arteries.
4. Watermelon amino acids citrulline and arginine can help maintain
blood flow and heart health.
5-A-Day turns to Fruit and Veggies More Matters!
5 a Day the color way
The Produce for Better Health Foundation, American Cancer Institute,
ACIR Report indicates people who eat five or more servings of fruit and
vegetables every day have half the risk of developing cancer as those who
only eat one or two servings per day. That's a very good reason to eat your
fruit and vegetables! Look for recipes that per serving contain at least one
serving of fruits and vegetables with no more than 30% of the calories from
fat, 10% from saturated fat, 100 milligrams cholesterol and 480 milligrams
sodium
Nutrition Facts
FDA nutrition label for watermelon. One serving size equals 2 cups of
diced watermelon.
Vitamins & Minerals:
Watermelon Is Practically A Multivitamin Unto Itself
A 2-cup serving of watermelon is an excellent source of Vitamins A, B6
and C.
Vitamin A found in watermelon is important for optimal eye health.
Vitamin B6 found in watermelon is used by the body to manufacture brain
chemicals (neurotransmitters), such as serotonin, melatonin and
dopamine, which preliminary research shows may help the body cope with
anxiety and panic.
Vitamin C in watermelons can help to bolster your immune system's
defenses against infections and viruses and is known to stimulate the
immune system and protect against free radical damage.
Potassium
A two-cup serving of watermelon is also a source of potassium*, a mineral
necessary for water balance and found inside of every cell. People with
low potassium levels can experience muscle cramps. A two-cup serving
has less than 10 percent of the daily reference value for potassium.
Seeds of Health
1.
Watermelon May Help To Lower Blood Pressure
Not only is watermelon delicious but it may also help to save your life.
Watermelon is naturally rich source of the mineral potassium, which,
among numerous vital roles, also helps to lower blood pressure.
Researchers recently discovered that people who have high blood
pressure can lower it by increasing their potassium intake. An eating plan
called Dietary Approaches to Stop Hypertension (known as the DASH
diet), notable for its emphasis on the consumption of fruit and vegetables
and low-fat dairy products, significantly lowers blood pressure and it may
also help prevent and control high blood pressure. Make sure to consult
your physician if you plan to make any changes to your diet.
2.
Blushing with Pride: Watermelon is Bursting with Lycopene
A plant pigment found in only a few red plant foods such as tomatoes and
watermelon, lycopene is thought to have antioxidant capabilities. While
tomatoes traditionally have been used in lycopene research because of
their established lycopene levels, scientists recently discovered that
watermelon have as much lycopene --or more than--that found in raw
tomato. A 2-cup serving of watermelon contains 18.16 mg while one
medium-sized tomato contains 4 mg. Studies also suggest that the
bioavailability of lycopene in fresh watermelon is comparable to that in
tomato juice. Deep red flesh is the best indicator of the sweetest and most
nutritious watermelon.
3.
Watermelon for Breakfast
Eating a slice of watermelon in the morning not only is a refreshing way to
start the day, but it also helps to promote healthy eating patterns and ward
off obesity. Breakfast is one of the most important meals of the day,
because it replenishes your body's energy levels in the morning. One study
indicates that people who skip breakfast are fatter, tend to smoke more,
drink more alcohol and exercise less than those who make time for the
meal. Another recent study showed that people who routinely skipped
breakfast were more than four times as likely to be obese as those who ate
breakfast regularly. A perfect breakfast food that is easy to prepare and is
available year round, watermelon is highly nutritious for all ages, including
fussy children who like sweet foods.
4.
Watermelon: C for Yourself
A hefty 25 percent of the Daily Value for vitamin C can be found in two
cups of watermelon. An essential vitamin important for healthy teeth and
gums, vitamin C helps in the absorption of iron, aids in the maintenance of
normal connective tissue skin health, immune functions and wound
healing. It also has antioxidant properties, helping to prevent cell damage
by neutralizing "free radicals" — molecules believed to be associated with
aging and certain diseases. Studies have shown that people who eat foods
high in vitamin C such as watermelon have lower rates disease. And a
growing body of evidence suggests that people who eat enough fruit and
vegetables to meet the daily requirements for vitamin C have healthier
blood pressure levels than those who don’t eat enough of these important
foods.
5.
Build Your Immune System
Watermelon is a rich source of vitamin A, which plays an important role in
vision, bone growth, reproduction, cell division and cell differentiation,
which is the process by which a cell decides what it is going to become.
Vital for many other functions, including the regulation of the immune
system, Vitamin A may help lymphocytes, a type of white blood cell that
fights infections, function more effectively. Research shows that vitamin A
influences the types and amounts of immune cells—such as T-helper
cells—and immune system molecules, called interferons and interleukins,
that your body produces in response to infection. These cells and
molecules affect how slowly or quickly it takes your body to overcome an
infection or inflammation. A 2 cup serving will give you 30 percent of the
Daily Value for this important vitamin. Cutting up squares of watermelon for
dessert or a daily snack is a sweet way to help to keep your immune
system strong and robust.
6.
How Sweet It Is: Lose Weight the Healthy Way
Obesity has reached epidemic proportions in the United States, with more
than 60% of adults overweight or obese, placing over 97 million Americans
to a host of chronic diseases. At only 40 calories per 2 cups of diced
pieces, watermelon is one of the best foods to eat for anyone who is
watching their weight. Furthermore, there is no fat in watermelon. To make
a delicious fruit salad that is low in calories, rich in nutrients and also looks
pretty, carve watermelon, honeydew, and cantaloupe balls and mix with
blueberries and place on watermelon wedges (with rinds removed). Don’t
forget to eat the watermelon wedges!
7.
The Energy Fruit
Available in watermelon, thiamine is a water soluble B vitamin that helps
the body cells convert carbohydrates into energy. Required for proper
health, thiamine is also essential for the functioning of the heart, muscles,
and nervous system. Thiamine is sensitive to heat and, like other water
soluble vitamins, leaches into cooking water… all the more reason to get
your thiamine from an unprocessed source such as watermelon. To garner
the satisfying flavor and impressive nutritional characteristics of
watermelon, try a refreshing watermelon slush, which appeals to kids and
adults alike. Blend together 1 cup diced watermelon, 3⁄4 cup cracked ice, 1
tablespoon lime or lemon juice, 1 tablespoon sugar or honey. Place in
freezer and enjoy!
8.
Best Bet: Watermelon is a Natural Source of Beta-Carotene
Watermelon is a rich reservoir of beta-carotene, a carotenoid believed to
have notable antioxidant capacity. Antioxidants seek out and neutralize
"free radicals," molecules that can cause cell damage linked to aging and
the onset of certain diseases. Nutritionists anticipate that watermelon will
become a significant source of carotenoids in the human diet. In addition,
researchers are currently investigating the health benefits of other
carotenoids such as beta-cryptoxanthin that may also be found in
watermelon. Slice a watermelon into flat circles and use your favorite
cookie cutters to make fun shapes out of this highly nutritious delight.
9.
Heart Healthy Watermelon
Watermelon is a nutritional winner that is naturally low in saturated fat, total
fat and cholesterol. Studies suggest that people who eat at least three
servings of fruits and vegetables a day have a substantially lower risk of
dying from stroke, heart disease and all other causes than people who eat
no more than one serving a day. And fresh is best: Scientists speculate
that nutrients found in whole foods such as natural watermelon may
interact to provide benefits that are greater than the benefits provided by
nutrients in supplements. Cubes of watermelon add color, flavor, and
exceptional nutrition to salads.
10.
Got Watermelon? Get Hydrated!
It’s no coincidence that the word water appears in watermelon. Thirst
quenching watermelon can help to replenish body fluids: one cup of diced
watermelon is about 90% water. Water is the most vital nutrient for life-over two-thirds of your body is made up of water. Along with drinking
plenty of water, eating watermelon will help to provide you with liquids your
body needs for optimum health. Try refreshing watermelon juice, which is
now sold in some supermarkets. Or you can easily make watermelon juice
yourself: Slice a chilled watermelon into 2 inch slices and place in a
blender or food processor and process until smooth. Press through a fine
sieve, strain and discard seeds and pulp, pour the juice into a pitcher, chill
and serve cold.
11.
B Happy: Watermelon Provides Vitamin B6
Along with a host of other vital nutrients, watermelon provides vitamin B6.
This important vitamin has been the focus of numerous studies that
indicate that a diet rich in vitamin B6 may help to protect against heart
disease and possibly cancer. A wide body of research shows that vitamin
B6 may help to lower levels of a substance called homocysteine, which is
linked to heart disease risk. And a recent study reported that among nearly
33,000 women, those with the highest blood concentrations of vitamin B6
face a 30 percent lower risk of breast cancer than do women with the
lowest concentrations of the vitamin in their blood. Vitamin B6 is easily
destroyed in processing of foods, all the more reason to enjoy fresh,
natural watermelon. Keep watermelon chunks, slices or juice in your
refrigerator.
12.
Take Five: Make Watermelon One of your 5 a Day
Eating 5 or more servings of vibrant and colorful fruits and vegetables a
day is part of an essential plan for healthier living. Beautiful to behold,
deeply colored fruits and vegetables provide a broad array of vitamins,
minerals, fiber, and phytochemicals your body needs to maintain good
health and energy levels as well as to protect against the effects of aging,
and reduce the risk of cancer and heart disease. Always keep fresh fruit
and vegetables in the house. Cubes of watermelon can be added to fruit
salads, on top of yogurt or sherbet. You can top your waffles with
watermelon cubes to make sure you and your kids are receiving the proper
nutrients.