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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.