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The benefits and nutritional value of watermelon

Despite the popular belief that watermelon is just water and sugar, watermelon is actually a nutrient dense food. It provides high levels of vitamins, minerals, and antioxidants and just a small number of calories.
Watermelons have become synonymous with summer and picnics, and for good reason. Their refreshing quality and sweet taste help to combat the heat and provide a guilt-free, low maintenance dessert.
Along with cantaloupe and honeydew, watermelons are a member of the botanical family Cucurbitaceae. There are five common types of watermelon: seeded, seedless, mini (also known as personal), yellow, and orange.
Fast facts on watermelon:
The watermelon has been cultivated for thousands of years, with evidence stretching back to the Ancient Egyptians - who were expert cultivars.
Over 90 percent of a watermelon is water.
According to the Food and Agriculture Organisation of the United Nations (FAO), China is the top producer, with 75 million produced in 2014.
Watermelon is thought to aid conditions including asthma, cancer, and inflammation.
Benefits
Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions.
Many studies have suggested that increasing consumption of plant foods like watermelon decreases the risk of obesity and overall mortality, diabetes, and heart disease.
Other benefits of the watermelon include promoting a healthy complexion and hair, increased energy, and overall lower weight.
Asthma prevention
The risks for developing asthma are lower in people who consume a high amount of certain nutrients. One of these nutrients is vitamin C, found in many fruits and vegetables, including watermelon.
Blood pressure
A study published by the American Journal of Hypertension found that watermelon extract supplementation improved the health of the circulatory system in obese middle-aged adults with prehypertension or stage 1 hypertension.
Diets rich in lycopene - found in watermelon - may help protect against heart disease.
Cancer
As an excellent source of antioxidants, including vitamin C, watermelon can help combat the formation of free radicals known to cause cancer. Lycopene intake has been linked with a decreased risk of prostate cancer in several studies.
Digestion and regularity
Watermelon, because of its water and fiber content, helps to prevent constipation and promote regularity for a healthy digestive tract.
Hydration
Made up of 92 percent water and full of important electrolytes, watermelon is a great snack to have on hand during the hot summer months to prevent dehydration. It can also be frozen in slices for a tasty cold Popsicle-style snack.
Inflammation
Choline - found in watermelon - is a very important and versatile nutrient; it aids our bodies in sleep, muscle movement, learning, and memory. Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat, and reduces chronic inflammation.
Muscle soreness
Watermelon and watermelon juice have been shown to reduce muscle soreness and improve recovery time following exercise in athletes. Researchers believe this is likely due to the amino acid L-citrulline contained in watermelon.
Skin
Watermelon is great for the skin because it contains vitamin A, a nutrient required for sebum production, which keeps hair moisturized. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair.
Adequate intake of vitamin C is also needed for the building and maintenance of collagen, which provides structure to skin and hair. Additionally, watermelon contributes to overall hydration, which is vital for healthy looking skin and hair.
Nutrition

One cup of diced watermelon (152 grams) contains:
43 calories
0 grams of fat
2 milligrams of sodium
11 grams of carbohydrate (including 9 grams of sugar)
1 gram of fiber
One cup of watermelon will provide the following percentage of daily vitamins:
17 percent of vitamin A
21 percent of vitamin C
2 percent of iron
1 percent of calcium
Watermelon also contains thiamine, riboflavin, niacin, vitamin B-6, folate, pantothenic acid, magnesium, phosphorus, potassium, zinc, copper, manganese, selenium, choline, lycopene, and betaine. According to the National Watermelon Promotion Board, watermelon contains more lycopene than any other fruit or vegetable.

Risks
Moderate amounts of watermelon present no serious health risk. Excessive consumption can possibly elevate levels of certain vitamins in the body, which may cause complications.

Too much vitamin C, abundant in watermelon, can cause symptoms such as diarrhea or gastrointestinal discomfort. Foods containing lycopene, such as watermelon, may produce these symptoms too. These symptoms are only normally seen when excessive intake is from supplements, not food.

Potassium levels are another consideration, too much might lead to complications such as hyperkalemia which causes an abnormal heart rhythm and can be dangerous. Again, complications are most often due to excessive supplement intake. Overall, watermelon can be consumed safely with little risk.

7 Surprising Benefits Of Cottage Cheese That Show How It Is Good For You
1. Helps Fight Cancer
Cottage cheese is used in the popular Budwig Diet, which is one of the best diets for cancer. The diet primarily includes cottage cheese and flaxseed oil and is known to aid cancer treatment.

Cottage cheese is replete with sulfur protein, some healthy saturated fats, and other important nutrients like B vitamins, phosphorus, calcium, and selenium. Fermented products like cottage cheese also offer the beneficial probiotic bacteria, which are known to prevent digestive cancers.

The Budwig diet has been found to counter breast cancer as well . Other studies also show how the diet had increased mortality among women already battling breast cancer.

2. Cottage Cheese Can Aid Diabetes Treatment
As per the American Diabetes Association, cottage cheese is the best cheese choice one can make. And low-fat cottage cheese is preferable. Cottage cheese is one good source of protein, a nutrient all the more essential for diabetics.

It is also a brilliant source of calcium and vitamin D – which is a potent combination for treating diabetes. Studies have shown that women consuming adequate levels of calcium and vitamin D (1,200 mg and 800 IU respectively) daily were 33% less likely to suffer from diabetes.

3. Strengthens Bones
The abundance of calcium keeps cottage cheese quite high on the list of must-haves for bone health. This is another reason it can also aid osteoporosis treatment. And apart from calcium, the cheese also boosts your phosphorus intake. Both the minerals make up hydroxyapatite – which is a mineral that contributes to bone density. Several studies show how the lack of both calcium and phosphorus can be detrimental to the bones .

4. Might Boost Digestive Health
The calcium in cottage cheese, surprisingly, can reduce heartburn and prevent an upset stomach. And cottage cheese is one good source of probiotics – which is known to boost digestive health and prevent other related issues like constipation and irritable bowel syndrome.

But the digestive benefits of cottage cheese may not apply to people who are lactose intolerant. If you are lactose intolerant, we recommend you stay away from cottage cheese and consult your doctor.

5. Might Cut Risk Of Heart Disease
Cottage cheese contains vitamin B12, which is one nutrient known to reduce excess levels of homocysteine. Excessive homocysteine can cause heart problems and other neurological issues, which cottage cheese might prevent.

Cottage cheese is also naturally low in fat, which is another reason it might be good for heart health .

However, more studies are required in this regard. Please consult your doctor before using cottage cheese for this purpose.

6. Cottage Cheese Can Help In Bodybuilding
Cottage cheese is a steady source of muscle-building protein (one cup contains 27 grams of the nutrient). More importantly, the cheese contains casein protein – which gets digested slowly and offers your body a steady supply of important amino acids.

And the riboflavin in the cheese helps metabolize protein. It boosts bone health, which is especially important for bodybuilders. Eating cottage cheese before going to bed is one good way to get the protein your muscles need.

The cheese also helps prevent muscle cramps, thanks to its natural sodium content. Sodium helps maintain normal body-fluid balance and even works with other electrolytes to improve muscle contractions.

7. Can Aid Weight Loss
The protein in cottage cheese can keep you full, and this means you eat less, which means you have a chance of shedding some pounds in a healthy manner. Some research also suggests that calcium (which cottage cheese is rich in) from dairy foods can stimulate fat-burning and suppress fat accumulation – ultimately helping in weight loss.

Cottage cheese is also known for its low calorie content. This is another plus if you want to lose weight.

We enjoy eating cheese not just because it is delicious. It turns out that it contains one secret – tryptophan. It is an essential amino acid that helps our body produce the happiness hormone serotonin. It is he who makes us enjoy life. Let's find out what cheese is good for health and why it is so popular in the kitchens of many peoples of the world.
About the benefits for all of us
The argument about which cheese is healthier can go on forever. Man is a protein being, and therefore, to maintain vitality, he must regularly consume protein, both vegetable and animal. Cheese will help us. It can contain from 15 to 30% protein, which is much easier to digest than protein from natural milk. Vitamins, minerals, amino acids and trace elements that are vital for the nutrition of adults and children are also included in its composition.
For each of us, it is useful in its own way.
For women
Fatty varieties such as Swiss, cheddar, Russian, and Dutch are rich in calcium and are good for preventing osteoporosis and strengthening bones. Therefore, even women who follow the figure should not give them up. Gouda is a champion in calcium content. Don't forget about it.
Vitamins A, E, PP, which are part of the fatty varieties, help prevent brittle nails and dry hair. Vitamin E supports skin elasticity, firmness and radiance.
Those of us who are on a diet should exclude the spicy and salty varieties of cheese, as they can retain fluid in the body and cause swelling. But you can enjoy young, fat content of less than 30% varieties such as mozzarella, cheese, feta, Suluguni. The low – calorie champion is Adyghe, only about 240 kcal against 350-400 kcal in fat varieties per 100 g.
With caution, you should eat cheese for pregnant and lactating women. Camembert and brie should be excluded altogether. Unpasteurized milk in their composition can provoke the development of listeriosis – an infectious disease that can cause irreparable harm to the health of the mother and child. Solid varieties can be consumed without exceeding the recommended daily allowance for women – 50-70 g.
For men
A lot of benefits are in cheese and for the health of men. Protein promotes the growth of muscle mass and stimulates the production of hormones, vitamins A and C have a positive effect on reproductive function.
Varieties with mold are particularly effective in maintaining joint performance and bone strength in the male body. Camembert is a leader in protein content.
However, men should also adhere to a daily allowance of no more than 70 g, so as not to reduce to zero all the positive effects.
For children
A child's growing body, unlike an adult, absorbs casein well and is in dire need of calcium. Babies are usually given soft cottage cheese. Starting from the age of two, you can gradually introduce cheese into the child's diet: 5 g of low-fat goat cheese will be enough to start with.
If the product does not cause allergies or digestive disorders, you can eventually make it a separate dish.
For vegetarians
Let's not forget about vegetarians and those who observe the fast. For them, too, there is a suitable kind of cheese – tofu. This is a product made from natural soybeans, widely distributed in Asian countries. It is soft and porous, almost tasteless and odorless. Because of this feature, it is better to combine it with other products, such as vegetable salads. Then it absorbs the aromas of the surrounding ingredients.
Since tofu does not contain milk protein and animal fat, it can be consumed by people with lactose intolerance or high cholesterol. Tofu is rich in iron, which is very useful for preventing anemia. Tofu can only harm your health if you consume it excessively. Then there is a risk of diarrhea and thyroid disorders.
About the dangers of overeating cheese
For people with high cholesterol and unstable blood pressure, excessive consumption of cheese can lead to excess sodium in the body, which will worsen the existing problems.
With atherosclerosis, animal protein should generally be limited, so it is better to minimize cheese in the diet. Camembert and brie have a positive effect on the gastrointestinal tract, but in large quantities can inhibit the beneficial microflora and cause digestive disorders.
You should also keep in mind the high calorie content of cheese. If you are overweight, this product is best consumed as a treat – occasionally and in limited quantities.
What to pay attention to when choosing and storing
You need to choose high-quality cheese, made from natural milk, without preservatives and dyes, without vegetable fat and our favorite palm oil producers. Only such a product will bring pleasure from the meal and health benefits. Its shelf life will be limited, so you need to know how to store cheese at home.
It is best to use a closed glass or plastic container, and the best place in the refrigerator for cheese is the vegetable compartment. The temperature in this zone is in the range of +5-8 degrees, humidity – about 90%.

8 Health Benefits of Pomegranate

1. Pomegranates Are Loaded With Important Nutrients
The pomegranate, or Punica granatum, is a shrub that produces a red fruit.

Categorized as a berry, the pomegranate fruit is about 5–12 cm (2–5 inches) in diameter. It is red, round and looks kind of like a red apple with a flower-shaped stem.

The skin of the pomegranate is thick and inedible, but there are hundreds of edible seeds within. Each seed is surrounded by a red, juicy and sweet seed covering known as an aril.

The seeds and arils are the edible parts of the fruit — eaten either raw or processed into pomegranate juice — but the peel is discarded.

Pomegranates have an impressive nutrient profile — one cup of arils (174 grams) contains:

Fiber: 7 grams
Protein: 3 grams
Vitamin C: 30% of the RDI
Vitamin K: 36% of the RDI
Folate: 16% of the RDI
Potassium: 12% of the RDI
The pomegranate arils are also very sweet, with one cup containing 24 grams of sugar and 144 calories.

However, pomegranates really shine in their wealth of powerful plant compounds, some of which have potent medicinal properties.
2. Pomegranates Contain Two Plant Compounds With Powerful Medicinal Properties
Pomegranates pack two unique substances that are responsible for most of their health benefits.

Punicalagins
Punicalagins are extremely potent antioxidants found in pomegranate juice and peel.

They’re so powerful that pomegranate juice has been found to have three times the antioxidant activity of red wine and green tea.

Pomegranate extract and powder is typically made from the peel, due to its high antioxidant and punicalagin content.

Punicic Acid
Punicic acid, found in pomegranate seed oil, is the main fatty acid in the arils.

It’s a type of conjugated linoleic acid with potent biological effects.
3. Pomegranate Has Impressive Anti-Inflammatory Effects
Chronic inflammation is one of the leading drivers of many serious diseases.

This includes heart disease, cancer, type 2 diabetes, Alzheimer's disease and even obesity.

Pomegranates have potent anti-inflammatory properties, which are largely mediated by the antioxidant properties of the punicalagins.

Test-tube studies have shown that they can reduce inflammatory activity in the digestive tract, as well as in breast cancer and colon cancer cells.

One 12-week study in people with diabetes found that 1.1 cups (250 ml) of pomegranate juice per day lowered the inflammatory markers CRP and interleukin-6 by 32% and 30%, respectively.

If you are interested in reducing inflammation in your body, pomegranate is an excellent addition to your diet.

4. Pomegranate May Help Fight Prostate Cancer
Prostate cancer is a common type of cancer in men.

Laboratory studies suggest that pomegranate extract may slow cancer cell reproduction and even induce apoptosis, or cell death, in cancer cells.

The prostate-specific antigen (PSA) is a blood marker for prostate cancer.

Men whose PSA levels double in a short period of time are at an increased risk of death from prostate cancer.

Interestingly, a human study found that drinking 8 ounces (237 ml) of pomegranate juice per day increased the PSA doubling time from 15 months to 54 months — a monumental increase.

A follow-up study found similar improvements using a type of pomegranate extract called POMx .

5. Pomegranate May Also be Useful Against Breast Cancer
Breast cancer is one of the most common types of cancer in women.

Pomegranate extract may inhibit the reproduction of breast cancer cells — even killing some of them .

However, the evidence is currently limited to laboratory studies. More research is needed before any claims can be made.

6. Pomegranate May Lower Blood Pressure
High blood pressure (hypertension) is one of the leading drivers of heart attacks and strokes.

In one study, people with hypertension had a significant reduction in blood pressure after consuming 5 ounces (150 ml) of pomegranate juice daily for two weeks.

Other studies have found similar effects, especially for systolic blood pressure, which is the higher number in a blood pressure reading
7. Pomegranate May Help Fight Arthritis and Joint Pain
Arthritis is a common problem in Western countries.

There are many different types, but most involve some form of inflammation in the joints.

Given that the plant compounds in pomegranate have anti-inflammatory effects, it makes sense that they could help treat arthritis.

Interestingly, laboratory studies suggest that pomegranate extract can block enzymes that are known to damage joints in people with osteoarthritis.
8. Pomegranate Juice May Lower Your Risk of Heart Disease
Heart disease is currently the world's most common cause of premature death (22Trusted Source).

It’s a complicated disease, driven by many different factors.

Punicic acid, the main fatty acid in pomegranate, may help protect against several steps in the heart disease process.

A 4-week study in 51 people with high triglyceride levels showed that 800 mg of pomegranate seed oil per day significantly lowered triglycerides and improved the triglyceride-HDL ratio.

Another study looked at the effects of pomegranate juice in people with type 2 diabetes and high cholesterol. They noted significant reductions in “bad” LDL cholesterol, as well as other improvements.

Pomegranate juice has also been shown — in both animal and human studies — to protect LDL cholesterol particles from oxidation, one of the key steps in the pathway towards heart disease.

Finally, one research analysis concluded that pomegranate juice reduces high blood pressure, which is a major risk factor for heart disease.