Watermelon for all seasons

#Health Benefits for #Watermelon!

Watermelons are mostly water — about 92 percent — but this refreshing fruit is soaked with nutrients. Each juicy bite has significant levels of vitamins A, B6 and C, lots of lycopene, antioxidants and amino acids. There's even a modest amount of potassium. Plus, this quintessential summer snack is fat-free, very low in sodium and has only 40 calories per cup.

Scientists have taken notice of watermelon's high lycopene levels — about 15 to 20 milligrams per 2-cup serving, according to the National Watermelon Promotion Board — some of the highest levels of any type of fresh produce. Lycopene is a phytonutrient, which is a naturally occurring compound in fruits and vegetables that reacts with the human body to trigger healthy reactions. It is also the red pigment that gives watermelons, tomatoes, red grapefruits and guavas their color.

Lycopene has been linked with heart health, bone health and prostate cancer prevention. It's also a powerful antioxidant thought to have anti-inflammatory properties, according to Victoria Jarzabkowski, a nutritionist with the Fitness Institute of Texas at The University of Texas at Austin.

To really maximize your lycopene intake, let your watermelon fully ripen. The redder your watermelon gets, the higher the concentration of lycopene becomes. Beta-carotene and phenolic antioxidant content also increase as the watermelon ripens. Nevertheless, "All parts of the watermelon are good. There are a lot of nutrients throughout," said Jarzabkowski. This includes the white flesh nearest the rind.

Another phytonutrient found in the watermelon is the amino acid citrulline, which converts to the amino acid arginine. These amino acids promote blood flow, leading to cardiovascular health, improved circulation, and according to research at Texas A&M University, erectile dysfunction improvement (you'd probably have to eat a lot of the fruit to get a Viagra-like effect, though).

Here are the nutrition facts for the watermelon, according to the U.S. Food and Drug Administration, which regulates food labeling through the National.

Heart health

Watermelon's high levels of lycopene are very effective at protecting cells from damage and may help lower the risk of heart disease, according to a study at Purdue University. Also, the fruit's concentrations of citrulline and arginine are good for your heart. Arginine can help improve blood flow and may help reduce the accumulation of excess fat. A study published in the American Journal of Hypertension found that watermelon extracts helped reduce hypertension and lower blood pressure in obese adults.

Anti-inflammatory properties

"The lycopene in watermelon makes it an anti-inflammatory fruit," Jarzabkowski said. Lycopene is an inhibitor for various inflammatory processes and also works as an antioxidant to neutralize free radicals. Additionally, the watermelon contains choline, which helps keep chronic inflammation down, according to a 2006 article published in Shock medical journal.

Reducing inflammation isn't just good for people suffering from arthritis. "When you're sick, you have cellular damage, which can be caused by a variety of factors including stress, smoking, pollution, disease, and your body becomes inflamed," Jarzabkowski said. "It's called 'systemic inflammation.'" In this way, anti-inflammatory foods can help with overall immunity and general health.

Hydration

"Watermelons are the perfect example of a food that can help you stay hydrated," said Jarzabkowski. Their water content can help keep you hydrated, and their juice is full of good electrolytes. This can even help prevent heat stroke.

Digestion

The watermelon contains fiber, which encourages a healthy digestive tract and helps keep you regular.

Skin and hair benefits

Vitamin A is stellar for your skin, and just a cup of watermelon contains nearly one-quarter of your daily recommended intake of it. Vitamin A helps keep skin and hair moisturized, and it also encourages healthy growth of new collagen and elastin cells, according to the Cleveland Clinic. Vitamin C is also beneficial in this regard, as it promotes healthy collagen growth.

Muscle soreness

Watermelon-loving athletes are in luck: drinking watermelon juice before an intense workout helps reduce next-day muscle soreness and heart rate, according to a 2013 study published in the Journal of Agricultural and Food Chemistry. This can be attributed to watermelon's amino acids citrulline and arginine, which help improve circulation.

Cancer prevention

Like other fruits and vegetables, watermelons may be helpful in reducing the risk of cancer through their antioxidant properties. Lycopene in particular has been linked to reducing prostate cancer cell proliferation, according to the National Cancer Institute.

Source: http://www.livescience.com/46019-watermelon-nutrition.html

Add Coconut for healthy life

Coconut Secrets for Optimal Health

If you're anything like me, you prefer the basic facts highlighted for you in bullet point fashion ~ everything important you need to know about the naturally occurring health benefits of coconut tree products. So, I'll get right to it!
Helps Prevent Obesity by speeding up metabolism, providing an immediate source of energy with fewer calories than other fats.  People who consistently use coconut products, report a stronger ability to go without eating for several hours with no affects of hypoglycemia.
Improves Heart Health by providing healthy short chain and medium chain fatty acids (MCFA) that are essential to good health.  Close to 98% of all fatty acids consumed are composed of long-chain fatty acids (LCFA), which are very different from MCFA that have no negative effect on cholesterol ratios and help to lower the risk of atherosclerosis and protect against heart disease.  Studies have shown that populations in Polynesia and Sri Lanka, where coconuts are a dietary staple, do not suffer from high serum cholesterol or heart disease.  Unlike other fats, the unique properties of coconut also contain a large amount of lauric acid, which is the predominant fatty acid found in mother's milk.
High in Dietary Fiber rivaling other fiber sources such as psyllium, wheat bran, oat bran, and rice bran.  Coconut supplies an impressive 61% dietary fiber!   Foods contain two types of carbohydrates - digestible and non-digestible.  Digestible carbohydrates (soluble fiber) consists of starch and sugar and promote calories. Non-digestible carbohydrates (insoluble fiber) contains NO calories.  Since the body cannot digest the dietary fiber in coconut, no calories are derived from it and it has no effect on blood sugar.
Low Glycemic Index (GI) measures how fast available carbohydrates in food raise blood sugar levels.  Coconut fiber slows down the release of glucose, therefore requiring less insulin to utilize the glucose and transport it into the cell where it is converted into energy.  Coconut also assists in relieving stress on the pancreas and enzyme systems of the body, in turn, reducing the risks associated with Diabetes.  Coconut Nectar and Crystals have a very low GI of only 35 (compared to honey with a GI of 55-83, and sugar with a GI of 65-100.)
Reduces Sweet Cravings and improves insulin secretion and utilization of blood glucose.  The healthy fat in coconut slowsdown any rise in blood sugar and helps to reduce hypoglycemic cravings.
Improves Digestion and many of the symptoms and inflammatory conditions associatedwith digestive and bowel disorders, by supporting absorption of other nutrients including vitamins, minerals, and amino acids while also providing beneficial dietary fiber.
Quick Energy Boost that provides a super nutritious source of extra energy.  Coconut is utilized by the body to actually produce energy, rather than to store it as body fat.  It supports improved endurance during physical and athletic performance. As well, it promotes healthy thyroid function and helps to relieve the symptoms of chronic fatigue.
In addition, coconut contains No Trans-Fats, is Gluten-Free, Non-Toxic, Hypoallergenic, and also contains Antibacterial, Antiviral, Antifungal, and Anti-parasitic healing properties.  Coconut helps to aid and support overall Immune System functions.

Resources:

http://www.coconutresearchcenter.org/
http://www.westonaprice.org/knowyourfats/coconut-oil-studies.html

Source:
https://www.coconutsecret.com/coconuthealthsecrets2.html

5 homely, healthy corn recipes

1. Roasted Corn Salad With Buttermilk Dressing
Blend Mediterranean ingredients with the fresh-tasting salad. Corn, lime, and chili powder, combined with grape halves and Parmesan, make a flavor-packed feast for a little over 200 calories.

Ingredients: Lime juice, olive oil, chile powder, paprika, salt, corn, low-fat buttermilk, Parmesan cheese, red grapes, mixed greens, tarragon

Calories: 218

2. Shrimp-and-Corn Chowder

The weather may be warm nowadays, but there's always room for creamy chowder. Protein-packed shrimp, sweet corn, and red potatoes provide a healthy base while a small amount of heavy cream adds a rich flavor.

Ingredients: Low-sodium chicken broth, red potatoes, white corn, scallions, shrimp, heavy cream, lemons

Calories: 259

3. Bean and Corn Salsa
Corn adds a sweet flavor to this juicy tomato-based salsa. Plus a dash of hot sauce makes this a spicy topping for tacos, tortilla chips, and even grilled meats.

Ingredients: Tomato, Vidalia onion, tomatillos, black beans, corn, parsley, limes, salt, pepper, hot sauce

Calories: 15

4. Zucchini With Corn and Cilantro

Whip up this simple Tex-Mex side dish on your next taco night as a substitute for salsa or guacamole salad. It's low-cal, but rich in vitamins A and C and folate.

Ingredients: Olive oil, zucchini, corn, cilantro, limes, salt, pepper

Calories: 62

5. Grilled Corn With Chipotle Butter
Give a kick to your corn by brushing with butter flavored with chipotle chilis and lime juice and topping with queso fresco. You'll still get the sweet taste of corn (and immune-boosting vitamin A), but with an additional spicy flavor.

Ingredients: Corn, unsalted butter, chipotle chilis, limes, salt, black pepper, queso fresco

Calories: 178

Source: http://www.health.com/health/m/gallery/0,,20391815_10,00.html

Papaya for Diabetes

Papaya for Diabetes and Heart disorders

Deliciously sweet with musky undertones and a soft, butter-like consistency, it is no wonder the papaya was reputably called the "fruit of the angels" by Christopher Columbus. Once considered quite exotic, they can now be found in markets throughout the year. Although there is a slight seasonal peak in early summer and fall, papaya trees produce fruit year round.

(276.00 grams)Calories: 119
GI: medium
NutrientDRI/DV

vitamin C224%

folate26%

fiber19%

vitamin A15%

magnesium14%

potassium14%

copper13%

pantothenic acid11%

Health Benefits

Papayas offer not only the luscious taste and sunlit color of the tropics, but are rich sources of antioxidant nutrients such as carotenes, vitamin C and flavonoids; the B vitamins, folate and pantothenic acid; and the minerals, potassium, copper, 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.

Protection Against Heart Disease

Papayas may be very helpful for the prevention of atherosclerosis and diabetic heart disease. Papayas are an excellent source of the powerful antioxidants vitamin C and vitamin A (through their concentration of pro-vitamin A carotenoid phytonutrients).

These nutrients help prevent the oxidation of cholesterol. Only when cholesterol becomes oxidized is it able to stick to and build up in blood vessel walls, forming dangerous plaques that can eventually cause heart attacks or strokes. One way in which dietary vitamin E and vitamin C may exert this effect is through their suggested association with a compound called paraoxonase, an enzyme that inhibits LDL cholesterol and HDL cholesterol oxidation.

Papayas are also a good source of fiber, which has been shown to lower high cholesterol levels. The folic acid found in papayas is needed for the conversion of a substance called homocysteine into benign amino acids such as cysteine or methionine. If unconverted, homocysteine can directly damage blood vessel walls and, if levels get too high, is considered a significant risk factor for a heart attack or stroke.

Promotes Digestive Health

The nutrients in papaya have also been shown to be helpful in the prevention of colon cancer. 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.

These nutrients provide synergistic protection for colon cells from free radical damage to their DNA. Increasing your intake of these nutrients by enjoying papaya is an especially good idea for individuals at risk of colon cancer.

Anti-Inflammatory Effects

Papaya contains several unique protein-digesting enzymes including papain and chymopapain. These enzymes have been shown to help lower inflammation and to improve healing from burns. In addition, the antioxidant nutrients found in papaya, including vitamin C and beta-carotene, are also very good at reducing inflammation. This may explain why people with diseases that are worsened by inflammation, such as asthma, osteoarthritis, and rheumatoid arthritis, find that the severity of their condition is reduced when they get more of these nutrients.

Immune Support

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.

Protection against Macular Degeneration

Your mother may have told you carrots would keep your eyes bright as a child, but as an adult, it looks like fruit is even more important for keeping your sight. Data reported in a study published in the Archives of Ophthalmology indicates that eating 3 or more servings of fruit per day may lower your risk of age-related macular degeneration (ARMD), the primary cause of vision loss in older adults, by 36%, compared to persons who consume less than 1.5 servings of fruit daily. In this study, which involved over 110,000 women and men, researchers evaluated the effect of study participants' consumption of fruits; vegetables; the antioxidant vitamins A, C, and E; and carotenoids on the development of early ARMD or neovascular ARMD, a more severe form of the illness associated with vision loss. While, surprisingly, intakes of vegetables, antioxidant vitamins and carotenoids were not strongly related to incidence of either form of ARMD, fruit intake was definitely protective against the severe form of this vision-destroying disease. Three servings of fruit may sound like a lot to eat each day, but papaya can help you reach this goal. Add slices of fresh papaya to your morning cereal, lunch time yogurt or green salads. Cut a papaya in half and fill with cottage cheese, crab, shrimp or tuna salad. For an elegant meal, place slices of fresh papaya over any broiled fish.

Protection against Rheumatoid Arthritis

While one study suggests that high doses of supplemental vitamin C makes osteoarthritis, a type of degenerative arthritis that occurs with aging, worse in laboratory animals, another indicates that vitamin C-rich foods, such as papaya, provide humans with protection against inflammatory polyarthritis, a form of rheumatoid arthritis involving two or more joints.

The findings, presented in the Annals of the Rheumatic Diseases were drawn from a study of more than 20,000 subjects and focused on subjects who developed inflammatory polyarthritis and similar subjects who remained arthritis-free during the follow-up period. Subjects who consumed the lowest amounts of vitamin C-rich foods were more than three times more likely to develop arthritis than those who consumed the highest amounts.

Papaya and Green Tea Team Up to Prevent Prostate Cancer

Choosing to regularly eat lycopene-rich fruits, such as papaya, and drink green tea may greatly reduce a man's risk of developing prostate cancer, suggests research published the Asia Pacific Journal of Clinical Nutrition (Jian L, Lee AH, et al.)

In this case-control study involving 130 prostate cancer patients and 274 hospital controls, men drinking the most green tea were found to have an 86% reduced risk of prostate cancer compared, to those drinking the least.

A similar inverse association was found between the men's consumption of lycopene-rich fruits and vegetables such as tomatoes, apricots, pink grapefruit, watermelon, papaya, and guava. Men who most frequently enjoyed these foods were 82% less likely to have prostate cancer compared to those consuming the least lycopene-rich foods.

Regular consumption of both green tea and foods rich in lycopene resulted in a synergistic protective effect, stronger than the protection afforded by either, the researchers also noted.

Practical Tips: Get in the habit of drinking green tea and eating lycopene-rich foods.

Take a quart of iced green tea to work and sip throughout the day or take it to the gym to provide prostate protection while replenishing fluids after your workout.
Pack a ziploc bag of apricots and almonds in your briefcase or gym bag for a handy snack.
Start your breakfast with a half grapefruit or a glass of papaya or guava juice.
Add papaya to any smoothie or fruit salad or use as a delectable garnish for fish.
For a delicious summer lunch, cut a papaya in half, scoop out the seeds, sprinkle with lime juice and top with cottage cheese, a fresh mint leaf, and roasted almonds.
Begin lunch or dinner with some spicy tomato juice on the rocks with a twist of lime. Snack on tomato crostini: in the oven, toast whole wheat bread till crusty, then top with tomato sauce, herbs, a little grated cheese, and reheat until the cheese melts.
Top whole wheat pasta with olive oil, pine nuts, feta cheese and a rich tomato sauce for lunch or dinner.

Source: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=47

Health benefits of zucchini (courgette)

Health benefits of Zucchini (courgette). 

Zucchini is one of the very low calorie vegetables; provide only 17 calories per 100 g. It contains no saturated fats or cholesterol. Its peel is good source of dietary fiber that helps reduce constipation and offers some protection against colon cancers.

Zucchini have anti-oxidant value (Oxygen radical absorbance capacity- ORAC) of 180 Trolex Equivalents (TE) per 100g, the value which is far below to some of the berries, and vegetables. Nonetheless, the pods are one of the common vegetables included in weight reduction and cholesterol control programs by the dieticians.

Furthermore, zucchinis, especially golden skin varieties, are rich in flavonoid poly-phenolic antioxidants such as carotenes, lutein and zea-xanthin. These compounds help scavenge harmful oxygen-derived free radicals and reactive oxygen species (ROS) from the body that play a role in aging and various disease processes.

Courgette is a relatively moderate source of folates, provides of 24 µg or 6% of RDA per 100 g. Folates are important in cell division and DNA synthesis. When taken adequately before pregnancy, it can help prevent neural tube defects in the fetus.

It is a very good source of potassium, an important intra-cellular electrolyte. Potassium is a heart-friendly electrolyte and helps bring the reduction in blood pressure and heart rates by countering pressure-effects of sodium.

Fresh fruits are rich in vitamin A; provide about 200 IU per 100 g.
Fresh pods, indeed, are good source of anti-oxidant vitamin-C. Provide about 17.9 µg or 30% of daily-required levels per 100 g.

In addition, they contain moderate levels of B-complex group of vitamins like thiamin, pyridoxine, riboflavin and minerals like iron, manganese, phosphorus, and zinc.

Source: http://www.nutrition-and-you.com/zucchini.html

Carrot a day, keep the doctor away

What Are the Health Benefits of Carrots?

Carrots are so common, that it's easy to overlook their potentially powerful benefits to the health.

Like many vegetables, the early history of carrots centered on various medicinal attributes thought suitable for curing a wide range of conditions and maladies."

Beta-Carotene:

A serving of carrots (one medium carrot or ½ cup chopped) will provide about:

210% of the average daily recommended amount of vitamin A
10% vitamin K
6% vitamin C
2% calcium
The high vitamin A content, for which carrots are best known, comes from beta-carotene, which is converted into vitamin A in your liver. Interestingly, there's a reason why 'carrot' and 'carotene' sound so alike. The word carotene was devised in the early 19th century by a German scientist after he crystallized the compound from carrot roots.

Carrot seed oil also contain potassium, vitamin B6, copper, folic acid, thiamine and magnesium. I generally recommend eating carrots in moderation because they contain more sugar than any other vegetable aside from beets,

However, when eaten as part of an overall healthy diet, the nutrients in carrots may provide you with protection against heart disease and stroke while helping you to build strong bones and a healthy nervous system.

From Heart Disease to Cancer:

There's good reason to include carrots in your regular diet, as the science is very strong that they may help reduce your risk of chronic disease.

Heart Disease

Eating more deep-orange-colored fruits and vegetables is associated with a lower risk of coronary heart disease (CHD). In particular, carrots are associated with a 32 percent lower risk of CHD, leading researchers to conclude:2

"… a higher intake of deep orange fruit and vegetables and especially carrots may protect against CHD."

The consumption of carrots has also been associated with a lower risk of heart attacks in women.3

Cancer

Antioxidants in carrots, including beta-carotene, may play a role in cancer prevention. Research has shown that smokers who eat carrots more than once a week have a lower risk of lung cancer,4 while a beta-carotene-rich diet may also protect against prostate cancer.5

The consumption of beta-carotene is also associated with a lower risk of colon cancer6 while carrot juice extract may kill leukemia cells and inhibit their progression.7

Carrots also contain falcarinol, a natural toxin that protects carrots against fungal disease. It's thought that this compound may stimulate cancer-fighting mechanisms in the body, as it's been shown to cut the risk of tumor development in rats.8

Vision

A deficiency in vitamin A can cause your eye's photoreceptors to deteriorate, which leads to vision problems. Eating foods rich in beta-carotene may restore vision,9 lending truth to the old adage that carrots are good for your eyes.

Brain Health

Carrot extract has been found to be useful for the management of cognitive dysfunctions and may offer memory improvement and cholesterol-lowering benefits.10

Liver Protection

Carrot extract may help to protect your liver from the toxic effects of environmental chemicals.11

Anti-Inflammatory Properties

Carrot extract also has anti-inflammatory properties and provided anti-inflammatory benefits that were significant even when compared to anti-inflammatory drugs like Aspirin, Ibuprofen, Naproxen and Celebrex.12

Cooking May Increase the Health Benefits of Carrots

Carrots eaten raw are an excellent food, but there is some research showing that cooking them may actually help to boost their nutritional content. Interestingly, one study found that cooked carrots had higher levels of beta-carotene and phenolic acids than raw carrots, and the antioxidant activity continued to increase over a period of four weeks. Adding carrot peels to a carrot puree also boosted antioxidant levels.13

So while I generally recommend eating your vegetables raw or fermented for the most nutrition, carrots may be one case where gentle cooking, such as steaming, is preferred.

As for storage, keep them in the coolest part of your refrigerator in a sealed plastic bag or wrapped in a paper towel, which should keep them fresh for about two weeks. Avoiding storing them near apples, pears or potatoes, as the ethylene gas they release may turn your carrots bitter.14

Source: http://articles.mercola.com/sites/articles/archive/2013/12/28/carrot-health-benefits.aspx