| WATERMELON HEALTH BENEFITS zhion@zhion.com November 15, 2005 |
WATERMELON HEALTH BENEFITS
Oxidative stress in humans is associated with damage to DNA, proteins,
and biological membranes. Oxidative stress, which often arises as a
result of an imbalance in the human antioxidant status, has been
implicated in aging and a number of human diseases such as cancer,
atherosclerosis, and rheumatoid arthritis.
Watermelon contains high concentrations of lycopene, an antioxidant
that may help reduce the risks of the diseases relatd to oxidative stress.
[1]Within 30 minutes after consumption, orange, melon, grape, peach,
plum, apple, and kiwi juices already effectively suppressed reactive
oxygen species generation. This radical scavenging effect of fruit juices
was maintained for up to 90 minutes post-consumption. These results
suggest that the consumption of fruits or fruit juices may reduce damage
from oxidative stress, and that this effect may be a consequence of the
antioxidant activity of fruits in scavenging the reactive oxygen species
generated in human plasma. [2] A study has shown that lycopene was
bioavailable from both fresh-frozen watermelon juice and canned tomato
juice.
Watermelon is fat free, nutritionally low in calories and considered an
ideal diet food, and is high in energy, making it a great energy boost!
Watermelon, the fruit that is really a Vegetable. Watermelon can be
traced back to Africa and is part of the cucumber and squash family.
Early watermelons were mainly rind and seeds. Today's varieties are
larger, the flesh sweeter, the seeds smaller and the rind thinner. It is
perhaps the most refreshing, thirst quenching fruit of all. Watermelon
consists of 92% water and 8% sugar, so it is aptly named. Americans
eat over 17 lbs of watermelon each year. The largest one on world
record (Guinness Book of World Records) weighed 262 pounds.
When to look for them in your grocery store:
Watermelons are available all year. The natural sweetness of
watermelon makes it a favorite anytime of the year. It is a perfect
addition to a salad, salsa, or cool drink. Top chunks of sweet
watermelon with fruit flavored sherbets or sorbets.
Watermelon
Serving Size 2 cups diced pieces, 1/18 medium melon
(280 g)
Amounts Per Serving % Daily Value
Calories 80
Calories from Fat 0 0
Total Fat 0g 0%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 10mg 0%
Total Carbohydrate 27g 9%
Dietary Fiber 2g 8%
Sugars 25g
Protein 1g
Vitamin A 20%
Vitamin C 25%
Calcium 2%
Iron 4%
* Percent Daily Values are based on a 2,000 calorie diet.
Nutritional Facts:
* Fat-free
* Saturated fat-free
* Very low sodium
* Cholesterol-free
* A good source of vitamin A
* High in vitamin C
Selecting
Choose firm, symmetrical, fruit free of cracks, bruises, soft spots or mold.
Ripe watermelon will have a healthy sheen, a dull rind, dried stem, and a
buttery yellow underside where it touched the ground. There should be
a melon like smell or fragrance. Thump if you must, sound should be dull
and hollow. Lift them, weight should be heavy for size.
Special Tip
Avoid watermelons that are very hard, white or very pale green in color
on the underside, indicating immaturity. An immature watermelon will be
slightly acidic.
Storing
Once picked, watermelon will not ripen easily. If unripe, try putting the
whole melon in paper bag un-refrigerated. This sometimes works to
ripen them. Watermelons can be kept for short periods of time, up to 2
weeks, uncut at room temperature. Wash watermelon with soap and
water before cutting. Once cut, package what is not eaten in closed
plastic containers or bags and put back in the refrigerator.
Varieties
There are more than 50 varieties of watermelon. Most have red flesh,
but there are orange and yellow-fleshed varieties. Of the 50 varieties of
watermelon throughout the United States, there are four general
categories: Allsweet, Ice-Box, Seedless and Yellow Flesh.
AllSweet WatermelonAllSweet
* 20–25 pounds
* Red Flesh
* Oblong
* Dark green rind, with or without stripes
Serving suggestion: Surprise your guests by serving a large refreshing
wedge of watermelon following a heavy meal. Place the wedge on a
plate with a large knife and encourage the entire table to enjoy a slice.
Ice-Box WatermelonIce-Box
* 5–15 pounds
* Red or yellow flesh
* Round
* Dark or light green rind
Serving suggestion: Make your salsa or relish really "cool" by
substituting watermelon for tomatoes in your favorite recipe. Serve with
grilled chicken, fish or pork. Try watermelon salsa with chips, too.
Seedless WatermelonSeedless
* 10–25 pounds
* Red or yellow flesh
* Oval to round
* Light green rind with dark green stripes
Serving suggestion: This variety's perfect for sorbets and beverages.
Blend cubes of seedless watermelon and use the juice in margaritas,
daiquiris or lemonade for a new twist.
Yellow Flesh WatermelonYellow Flesh
* 10–30 pounds
* Yellow to bright orange flesh
* Oblong to long
* Light green rind with mottled stripes
Serving suggestion: Use for color variety as a garnish or side dish.
Create festive fruit kabobs by skewering yellow flesh watermelon with
other seasonal fruits, such as kiwis and strawberries.
Eat 5 to 9 A Day LogoMake Watermelon Part of Your 5 A Day Plan
* Keep watermelon chunks, slices or juice in your refrigerator.
* Pack a slice in your lunch box.
* Use as a snack or thirst quencher.
* Combine with other fruit or vegetables to use as an appetizer, in fresh
fruit salad or as a dessert.
* Scoop out fruit and cut rind like a basket for an even prettier fruit
salad.
Recipes
Sliced watermelonWatermelon Bits
Makes 6 servings.
Ingredients
1 cup Fresh lime juice
1/2 tsp. Salt
1/4 tsp. Hot-pepper sauce
6 cup Watermelon, seeded
In small bowl suitable for dipping, stir together lime juice, salt, and hot
pepper sauce; adjust seasoning to taste. Place bowl in center of large
platter, arrange watermelon around bowl, and serve with wooden picks.
Nutritional analysis per serving: Calories 60, Fat 1 g, % Calories From
Fat 12%, Cholesterol 0 mg, Fiber 1 g, sodium 191 mg.
Recipe Source PBH
Caribbean Watermelon Salsa
Makes 8 servings.
2 cups Watermelon, chopped and seeded
1 cup Pineapple (fresh), chopped
1 cup Onion, chopped
1/4 cup Cilantro (chopped fresh)
1/4 cup Orange juice
1–2 Tbsp. Jerk seasoning, or to taste
In large bowl, combine all ingredients; mix well. Refrigerate, covered, at
least one hour to blend flavors. Stir before serving.
Nutritional analysis per serving:
Calories 35, Fat 0 g, Fiber 1 g, Sodium 3 mg.
PBH/National Watermelon Promotion Board
Watermelon Smoothie
Makes 2 servings.
Ingredients
2 cups watermelon, seeded chunks
1 cup ice, cracked
1/2 cup yogurt, plain
1 Tbsp. sugar
1/2 tsp. ginger, ground
1/8 tsp. almond extract
Combine all ingredients in blender container, blend until smooth.
Nutritional analysis per serving: Calories 115, Fat 2 g, % Calories from
Fat 13%, Cholesterol 4 mg, Fiber 1 g, Sodium 46 mg.
Recipe Source PBH
Watermelon Pico de Gallo
Makes 12 servings.
Ingredients
4 cups Watermelon, diced and seeded
1–1/2 cups Jicama, diced
1/2 cup Green pepper, diced
1/4 cup Cilantro (chopped fresh)
1 Tbsp. Jalapeno pepper, chopped
2 Tbsp. Fresh lemon juice
1 Tbsp. Honey
1 tsp. Salt
1 tsp. Garlic pepper
1/4 tsp. Hot-pepper sauce
In large bowl, combine all ingredients; mix well. Refrigerate, covered, at
least one hour to blend flavors. Stir before serving.
Nutritional analysis per serving: Calories 32, Fat 0 g, Fiber 1 g, Sodium
182 mg.
Recipe Source: PBH/National Watermelon Promotion Board
Watermelon Blueberry Banana Split
Makes 2 servings.
Ingredients
2 Bananas, large
8 Watermelon "scoops" — a watermelon ball created with an ice cream
scoop.
2 cups Blueberries, fresh
1/2 cup Vanilla low-fat yogurt
1/4 cup Crunchy cereal nuggets
Peel bananas and cut in half crosswise, then cut each piece in half
lengthwise. For each serving, lay 2 banana pieces against the sides of a
shallow dish. Place a watermelon "scoop" at each end of the dish. Fill
the center space with blueberries. Stir yogurt until smooth, spoon over
watermelon "scoops." Sprinkle with cereal nuggets.
Nutritional analysis per serving: Calories 186, Protein 4 g, CHO 44 gm,
Fat 1 g, Cholesterol 1 mg, Sodium 66 mg.
Recipe Source: PBH/National Watermelon Promotion Board
South-of-the-Border Watermelon Walla-Walla Sweet Onion Salsa
Makes 4 servings.
Ingredients
2 cups chopped watermelon (seeds removed)
3/4 cup chopped Walla Walla Sweet Onion
3/4 cup canned black beans, rinsed and drained
1/4 cup chopped seeded jalapenõ chilies
1/4 cup chopped fresh cilantro
1 large clove garlic, finely chopped
1 Tbsp. brown sugar
1/2 tsp. salt
Stir together all ingredients in bowl. Refrigerate, covered at least 1 hour
to blend flavors. Stir before serving.
Nutritional analysis per 1/2-cup serving: Calories 52 , 1Carbohydrate 1g
, Proteinv2g, Fat 0.3g, Dietary Fiber 2g, Sodium148mg, Cholesterol 0mg.
SOURCE 5 A Day: Fruit of the Month: Watermelon, CDC Online
Publication, November 14, 2005
REFERENCE 1. Edwards AJ et al Consumption of watermelon juice
increases plasma concentrations of lycopene and beta-carotene in
humans. J Nutr. 2003 Apr;133(4):1043-50. 2. Ko SH et al, Comparison of
the antioxidant activities of nine different fruits in human plasma. J Med
Food. 2005 Spring;8(1):41-6
Scientists: Watermelon yields Viagra-like effects
IF YOU HAVE ANY QUESTION, YOU SHOULD CONSULT WITH YOUR DOCTOR. THIS
ARTICLE IS FOR YOUR REFERENCE ONLY. DO NOT COPY NOR TRANSFER THE
CONTENT OF THIS ARTICLE TO OTHER WEBSITES. ZHION INC.
Oxidative stress in humans is associated with damage to DNA, proteins,
and biological membranes. Oxidative stress, which often arises as a
result of an imbalance in the human antioxidant status, has been
implicated in aging and a number of human diseases such as cancer,
atherosclerosis, and rheumatoid arthritis.
Watermelon contains high concentrations of lycopene, an antioxidant
that may help reduce the risks of the diseases relatd to oxidative stress.
[1]Within 30 minutes after consumption, orange, melon, grape, peach,
plum, apple, and kiwi juices already effectively suppressed reactive
oxygen species generation. This radical scavenging effect of fruit juices
was maintained for up to 90 minutes post-consumption. These results
suggest that the consumption of fruits or fruit juices may reduce damage
from oxidative stress, and that this effect may be a consequence of the
antioxidant activity of fruits in scavenging the reactive oxygen species
generated in human plasma. [2] A study has shown that lycopene was
bioavailable from both fresh-frozen watermelon juice and canned tomato
juice.
Watermelon is fat free, nutritionally low in calories and considered an
ideal diet food, and is high in energy, making it a great energy boost!
Watermelon, the fruit that is really a Vegetable. Watermelon can be
traced back to Africa and is part of the cucumber and squash family.
Early watermelons were mainly rind and seeds. Today's varieties are
larger, the flesh sweeter, the seeds smaller and the rind thinner. It is
perhaps the most refreshing, thirst quenching fruit of all. Watermelon
consists of 92% water and 8% sugar, so it is aptly named. Americans
eat over 17 lbs of watermelon each year. The largest one on world
record (Guinness Book of World Records) weighed 262 pounds.
When to look for them in your grocery store:
Watermelons are available all year. The natural sweetness of
watermelon makes it a favorite anytime of the year. It is a perfect
addition to a salad, salsa, or cool drink. Top chunks of sweet
watermelon with fruit flavored sherbets or sorbets.
Watermelon
Serving Size 2 cups diced pieces, 1/18 medium melon
(280 g)
Amounts Per Serving % Daily Value
Calories 80
Calories from Fat 0 0
Total Fat 0g 0%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 10mg 0%
Total Carbohydrate 27g 9%
Dietary Fiber 2g 8%
Sugars 25g
Protein 1g
Vitamin A 20%
Vitamin C 25%
Calcium 2%
Iron 4%
* Percent Daily Values are based on a 2,000 calorie diet.
Nutritional Facts:
* Fat-free
* Saturated fat-free
* Very low sodium
* Cholesterol-free
* A good source of vitamin A
* High in vitamin C
Selecting
Choose firm, symmetrical, fruit free of cracks, bruises, soft spots or mold.
Ripe watermelon will have a healthy sheen, a dull rind, dried stem, and a
buttery yellow underside where it touched the ground. There should be
a melon like smell or fragrance. Thump if you must, sound should be dull
and hollow. Lift them, weight should be heavy for size.
Special Tip
Avoid watermelons that are very hard, white or very pale green in color
on the underside, indicating immaturity. An immature watermelon will be
slightly acidic.
Storing
Once picked, watermelon will not ripen easily. If unripe, try putting the
whole melon in paper bag un-refrigerated. This sometimes works to
ripen them. Watermelons can be kept for short periods of time, up to 2
weeks, uncut at room temperature. Wash watermelon with soap and
water before cutting. Once cut, package what is not eaten in closed
plastic containers or bags and put back in the refrigerator.
Varieties
There are more than 50 varieties of watermelon. Most have red flesh,
but there are orange and yellow-fleshed varieties. Of the 50 varieties of
watermelon throughout the United States, there are four general
categories: Allsweet, Ice-Box, Seedless and Yellow Flesh.
AllSweet WatermelonAllSweet
* 20–25 pounds
* Red Flesh
* Oblong
* Dark green rind, with or without stripes
Serving suggestion: Surprise your guests by serving a large refreshing
wedge of watermelon following a heavy meal. Place the wedge on a
plate with a large knife and encourage the entire table to enjoy a slice.
Ice-Box WatermelonIce-Box
* 5–15 pounds
* Red or yellow flesh
* Round
* Dark or light green rind
Serving suggestion: Make your salsa or relish really "cool" by
substituting watermelon for tomatoes in your favorite recipe. Serve with
grilled chicken, fish or pork. Try watermelon salsa with chips, too.
Seedless WatermelonSeedless
* 10–25 pounds
* Red or yellow flesh
* Oval to round
* Light green rind with dark green stripes
Serving suggestion: This variety's perfect for sorbets and beverages.
Blend cubes of seedless watermelon and use the juice in margaritas,
daiquiris or lemonade for a new twist.
Yellow Flesh WatermelonYellow Flesh
* 10–30 pounds
* Yellow to bright orange flesh
* Oblong to long
* Light green rind with mottled stripes
Serving suggestion: Use for color variety as a garnish or side dish.
Create festive fruit kabobs by skewering yellow flesh watermelon with
other seasonal fruits, such as kiwis and strawberries.
Eat 5 to 9 A Day LogoMake Watermelon Part of Your 5 A Day Plan
* Keep watermelon chunks, slices or juice in your refrigerator.
* Pack a slice in your lunch box.
* Use as a snack or thirst quencher.
* Combine with other fruit or vegetables to use as an appetizer, in fresh
fruit salad or as a dessert.
* Scoop out fruit and cut rind like a basket for an even prettier fruit
salad.
Recipes
Sliced watermelonWatermelon Bits
Makes 6 servings.
Ingredients
1 cup Fresh lime juice
1/2 tsp. Salt
1/4 tsp. Hot-pepper sauce
6 cup Watermelon, seeded
In small bowl suitable for dipping, stir together lime juice, salt, and hot
pepper sauce; adjust seasoning to taste. Place bowl in center of large
platter, arrange watermelon around bowl, and serve with wooden picks.
Nutritional analysis per serving: Calories 60, Fat 1 g, % Calories From
Fat 12%, Cholesterol 0 mg, Fiber 1 g, sodium 191 mg.
Recipe Source PBH
Caribbean Watermelon Salsa
Makes 8 servings.
2 cups Watermelon, chopped and seeded
1 cup Pineapple (fresh), chopped
1 cup Onion, chopped
1/4 cup Cilantro (chopped fresh)
1/4 cup Orange juice
1–2 Tbsp. Jerk seasoning, or to taste
In large bowl, combine all ingredients; mix well. Refrigerate, covered, at
least one hour to blend flavors. Stir before serving.
Nutritional analysis per serving:
Calories 35, Fat 0 g, Fiber 1 g, Sodium 3 mg.
PBH/National Watermelon Promotion Board
Watermelon Smoothie
Makes 2 servings.
Ingredients
2 cups watermelon, seeded chunks
1 cup ice, cracked
1/2 cup yogurt, plain
1 Tbsp. sugar
1/2 tsp. ginger, ground
1/8 tsp. almond extract
Combine all ingredients in blender container, blend until smooth.
Nutritional analysis per serving: Calories 115, Fat 2 g, % Calories from
Fat 13%, Cholesterol 4 mg, Fiber 1 g, Sodium 46 mg.
Recipe Source PBH
Watermelon Pico de Gallo
Makes 12 servings.
Ingredients
4 cups Watermelon, diced and seeded
1–1/2 cups Jicama, diced
1/2 cup Green pepper, diced
1/4 cup Cilantro (chopped fresh)
1 Tbsp. Jalapeno pepper, chopped
2 Tbsp. Fresh lemon juice
1 Tbsp. Honey
1 tsp. Salt
1 tsp. Garlic pepper
1/4 tsp. Hot-pepper sauce
In large bowl, combine all ingredients; mix well. Refrigerate, covered, at
least one hour to blend flavors. Stir before serving.
Nutritional analysis per serving: Calories 32, Fat 0 g, Fiber 1 g, Sodium
182 mg.
Recipe Source: PBH/National Watermelon Promotion Board
Watermelon Blueberry Banana Split
Makes 2 servings.
Ingredients
2 Bananas, large
8 Watermelon "scoops" — a watermelon ball created with an ice cream
scoop.
2 cups Blueberries, fresh
1/2 cup Vanilla low-fat yogurt
1/4 cup Crunchy cereal nuggets
Peel bananas and cut in half crosswise, then cut each piece in half
lengthwise. For each serving, lay 2 banana pieces against the sides of a
shallow dish. Place a watermelon "scoop" at each end of the dish. Fill
the center space with blueberries. Stir yogurt until smooth, spoon over
watermelon "scoops." Sprinkle with cereal nuggets.
Nutritional analysis per serving: Calories 186, Protein 4 g, CHO 44 gm,
Fat 1 g, Cholesterol 1 mg, Sodium 66 mg.
Recipe Source: PBH/National Watermelon Promotion Board
South-of-the-Border Watermelon Walla-Walla Sweet Onion Salsa
Makes 4 servings.
Ingredients
2 cups chopped watermelon (seeds removed)
3/4 cup chopped Walla Walla Sweet Onion
3/4 cup canned black beans, rinsed and drained
1/4 cup chopped seeded jalapenõ chilies
1/4 cup chopped fresh cilantro
1 large clove garlic, finely chopped
1 Tbsp. brown sugar
1/2 tsp. salt
Stir together all ingredients in bowl. Refrigerate, covered at least 1 hour
to blend flavors. Stir before serving.
Nutritional analysis per 1/2-cup serving: Calories 52 , 1Carbohydrate 1g
, Proteinv2g, Fat 0.3g, Dietary Fiber 2g, Sodium148mg, Cholesterol 0mg.
SOURCE 5 A Day: Fruit of the Month: Watermelon, CDC Online
Publication, November 14, 2005
REFERENCE 1. Edwards AJ et al Consumption of watermelon juice
increases plasma concentrations of lycopene and beta-carotene in
humans. J Nutr. 2003 Apr;133(4):1043-50. 2. Ko SH et al, Comparison of
the antioxidant activities of nine different fruits in human plasma. J Med
Food. 2005 Spring;8(1):41-6
Scientists: Watermelon yields Viagra-like effects
IF YOU HAVE ANY QUESTION, YOU SHOULD CONSULT WITH YOUR DOCTOR. THIS
ARTICLE IS FOR YOUR REFERENCE ONLY. DO NOT COPY NOR TRANSFER THE
CONTENT OF THIS ARTICLE TO OTHER WEBSITES. ZHION INC.
| Nutritionists have long appreciated the health benefits watermelon provides. Recently research has shed new light on its potential health benefits. |
