watermelon Archives - Amazing Health Advances

Watermelon Feta Salad Recipe

AHA Publisher — Tue, 03 Aug 2021 07:00:06 +0000

Dr. Josh Axe, DC, DNM, CN – There are few fruits that scream summer the way watermelons do. These juicy melons often appear at barbecues and in frozen drinks, but they’re not often featured in salads, until now. This watermelon feta salad has ingredients that, at first glance, might not seem like they go together. Watermelon and pistachios? Kale and feta? Trust me when I say that this watermelon salad is about to become a new favorite! Sweet and Salty: Why It Works You might already enjoy sweet and salty food combos, like caramel popcorn or chocolate-covered pretzels. But why is it that these two flavors get our taste buds so excited? Like most awesome duos, when sweet and salty are paired together, they bring out the best in each other. Sweet tastes are actually enhanced by salt; by layering the two flavors in the same bite, you’re getting maximum deliciousness. The sweet and salty combination also keeps your taste buds guessing. If you only ate sweet foods, eventually you’d get tired of them — same with salty stuff. When you eat them together, though, instead of flavor fatigue, you get a unique combination that your brain just can’t get enough of. In this watermelon feta salad, we’ll take advantage of contrasting flavors by joining together sweet, ripe watermelon with salty, tangy feta cheese. Topping it all off is a maple sugar and coconut vinegar homemade dressing. Drooling is acceptable. Nutrition Facts Not only is this watermelon and feta salad really darn tasty, but it’s also good for you. One serving contains approximately: (1) 387 calories 5.92 grams protein 34.93 grams fat 15.55 grams carbohydrates 10.67 grams sugar 2.4 grams fiber 98.6 micograms vitamin K (110 percent DV) 2359 IUs vitamin A (101 percent DV) 4.53 milligrams vitamin E (30 percent DV) 0.254 milligrams copper (28 percent DV) 140 milligrams phosphorus (20 percent DV) 0.315 milligrams manganese (18 percent DV) 262 milligrams sodium This watermelon salad is loaded with good-for-you ingredients. Watermelonis an antioxidant-rich food that helps boost immunity and protect cells from free radicals. It’s also a good option if you have high blood pressure or cardiovascular disease. Because it has a high water content, it keeps skin looking good, while also helping you lose weight, since it’s low in calories, too. And it’s also super refreshing during the hot summer months! Kale is a powerful leafy green that’s full of vitamins, especially vitamin K and vitamin A. As an anti-inflammatory food, kale helps protect the body from one of the main causes of disease. It’s also a cancer-fighting food and good for your heart, as it’s been proven to lower bad cholesterol levels. Arugula is another leafy green and makes up the bulk of this salad. The slightly bitter taste is a nice contrast from the sweet watermelon, but this vegetable has more than just good taste going for it. Arugula is excellent for keeping your eyes and heart healthy and aids in digestion by balancing pH levels. Finally, feta cheese pulls this whole salad together. It’s one of the healthiest cheeses, and it’s more easily digestible than those made from cow’s milk. It’s time to put this salad together! How to Make Watermelon Feta Salad Start by combining the salad dressing ingredients and setting them aside. If you don’t have coconut vinegar, apple cider vinegar can be substituted. Split the arugula and kale over three to four plates. Let’s dress up these leafy greens. Add the watermelon, cucumber, tomatoes, goat cheese and pistachios, making sure to combine them well on the plate. Top each plate with fresh mint and green onion. Drizzle the dressing over the watermelon feta salad and chow down. Enjoy this fresh watermelon salad all summer long for lunch or dinner. Make it heartier by pairing it with grilled chicken or fish. Watermelon Feta Salad Recipe DESCRIPTION This watermelon feta salad has ingredients that, at first glance, might not seem like they go together. Watermelon and pistachios? Kale and feta? Trust me when I say that this watermelon salad is about to become a new favorite! INGREDIENTS SALAD: 3 cups arugula 3 lacinato kale leaves, stems removed, chopped/massaged 2 cups watermelon, cubed and seeds removed ½ cup cucumber, halved and sliced 1 cup mini kumato tomatoes, halved ½ cup goat feta ¼ cup pistachios, crushed 3 sprigs mint, stems removed and chopped 1 green onion, finely chopped DRESSING: 3 tablespoons coconut vinegar juice of 1 lime 1 tablespoon maple sugar ½ cup olive oil ⅛ teaspoon sea salt ⅛ teaspoon pepper INSTRUCTIONS Mix together the dressing ingredients and set aside. On 3–4 plates, add the arugula and kale. Add the watermelon, cucumber, tomatoes, goat feta and pistachios. Top with mint and green onion. Drizzle on dressing and serve. NOTES Enjoy this fresh watermelon salad all summer long for lunch or dinner. Make it heartier by pairing it with grilled chicken or fish. To read the original article click here. For more articles from Dr. Axe click here.

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Watermelon Agua Fresca Recipe

AHA Publisher — Sat, 15 Aug 2020 07:00:54 +0000

Dr. Axe – Are you in need of a refreshing drink to cool down with this summer? You’ve got to try this fruity, sparkling Watermelon Agua Fresca. Agua fresca, or “fresh water,” is a popular drink in Mexico and throughout Central America. They’re made by combining water with sugar and fruits to create a sweet and tasty beverage. My version uses cooling benefit-rich watermelon and honey to keep it free from refined sugars. When mixed with sparkling water, the result is a fizzy beverage you’ll want to drink all summer long. Start by blending the watermelon, raw honey and fresh lime juice in a blender until the watermelon is smooth. Mix in the Pellegrino before pouring. Garnish the drink with lime slices or mint leaves before serving. Make a big batch of this Watermelon Agua Fresca to keep in the refrigerator for hot nights or for serving at barbecues. INGREDIENTS: 4 cups watermelon, cut into pieces ½ cup water ½ tablespoon raw honey ½ tablespoon fresh lime juice ½ cup sparkling water DIRECTIONS: Blend watermelon, water, honey and lime juice in a blender. Stir in sparkling water just prior to serving. Garnish with lime slices and mint leaves if desired. To read the original article click here. For more articles from Dr. Axe click here.

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Top 12 Health Benefits of Watermelon

AHA Publisher — Sat, 15 Aug 2020 07:00:52 +0000

Jillian Levy, CHHC via Dr. Axe – Watermelon is considered a summertime staple, popping up at pool parties and summer barbecues all season long. While it’s well-known for its ability to keep you cool and hydrated, there are tons of other health perks associated with this popular fruit that are not as well-known. What are the benefits of eating watermelon? As you’ll learn more about below, this fruit is low in calories, a good source of vitamins C and A, and has been linked to everything from reduced muscle pain and enhanced exercise recovery to improved vision and skin health. Nutrition Facts The watermelon plant, also known by its scientific name Citrullus lanatus, is a member of the flowering plant family known as Cucurbitaceae. Is watermelon a fruit? Yes, the spiky, low-to-the-ground watermelon plant, which originates from southern Africa, produces the popular edible fruit we now commonly consume. It’s believed that wild varieties that were grown many years ago were more bitter than the types we eat today, thanks to the presence of a compound called cucurbitacin. Historically, many varieties, with different colors and tastes, were grown in various parts of the world, including across Africa. Believe it or not, it’s estimated that there are actually more than 1,200 different cultivars of watermelon still in existence. This includes the lanatus, crimson sweet and jubilee watermelons. Unbeknownst to most people, the entire watermelon is edible, including the rind and seeds. In fact, watermelon rind (which can be pickled or even stir-fried) is very high in citrulline, a compound that’s transformed into the amino acid arginine, which is associated with cardiovascular benefits and more. The seeds are also chock-full of amino acids, the “building blocks of protein,” as well as some trace minerals, which is why they are included in some plant protein powders. Is watermelon a “superfood”? While it may not be as nutrient-dense as fruits such as berries or oranges, there are still some impressive benefits associated with watermelon nutrition. All varieties are loaded with antioxidants and have been associated with a wide range of health benefits — such as better heart health, enhanced immunity and increased weight loss. Two especially protective compounds found in this fruit are citrulline and lycopene. According to the U.S. Department of Agriculture’s data on watermelon nutrition, one cup (about 152 grams) contains approximately: 46 calories 11.5 grams carbs 1 gram protein 0.2 grams fat 0.6 grams dietary fiber 12.3 milligrams vitamin C (21 percent DV) 865 international units vitamin A (17 percent DV) 170 milligrams potassium (5 percent DV) 15.2 milligrams magnesium (4 percent DV) 0.1 milligrams thiamine (3 percent DV) 0.1 milligrams vitamin B6 (3 percent DV) 0.3 milligrams pantothenic acid (3 percent DV) 0.1 milligrams copper (3 percent DV) 0.1 milligrams manganese (3 percent DV) Top 12 Benefits of Watermelon Here are some of the top benefits of watermelon: 1. Can Help Support Immunity In animal studies, watermelon consumption has been linked to reduced inflammation and improved antioxidant capacity. Lycopene, one of the carotenoids found in abundance in this fruit, has potent antioxidant properties and can help reduce oxidative stress. It may also help keep your heart healthy, as well as defend against certain types of cancers, cardiovascular disorders, diabetes and macular diseases, according to recent research. Studies show eating it can also increase levels of arginine, an important amino acid that’s used for the synthesis of nitric oxide. Not only does nitric oxide help dilate your vessels to keep blood flowing efficiently and reduce the risk of high blood pressure, but it’s also involved in regulating the immune system. This fruit is also a great source of vitamin C, a key micronutrient that does double duty, acting as both an antioxidant and immune enhancer to keep your body healthy and ward off chronic disease. Antioxidants can help fight free radicals and protect the cells against oxidative damage and stress. 2. May Improve Heart Health Watermelon contains a good amount of both potassium and magnesium, two important nutrients used to help remedy conditions like high blood pressure. Consuming proper amounts of potassium and magnesium from a nutritious diet seems to be associated with improved heart health, according to research, along with a decreased risk of death from heart disease. A review published in the journal Advances in Nutrition showed that eating plenty of potassium-rich foods like fruits and vegetables can positively impact blood pressure levels, which may be useful in reducing the risk of conditions such as stroke and heart attacks. Lycopene also benefits heart health by reducing inflammation, fighting oxidative stress and potentially improving blood lipid levels. New research, including results from a 2019 study, suggests that drinking 100 percent watermelon juice is “a palatable, effective means of increasing serum lycopene in older adult women, a group at risk for low carotenoid intake.” Studies have also shown that watermelon benefits may include helping relieve arterial stiffness, balance cholesterol and improve systolic blood pressure in adults with hypertension. 3. Can Relieve Pain and Soreness In addition to the potential benefits of watermelon juice, this fruit also packs a good amount of vitamin C into each serving. Vitamin C has been shown to protect cartilage and bones, aid in the repair of tendons and ligaments, and help speed up wound healing. Potassium and magnesium, two nutrients that are also found in this type of melon, are important for muscle recovery and pain relief. Potassium, in particular, aids in the prevention of muscle cramps following exercise and helps you heal from injury more quickly. 4. Helps Prevent Kidney Stones Studies have shown that the potassium found in fruits and vegetables is very helpful in cleaning toxins and washing out waste from the blood, helping prevent kidney stones. Watermelon benefits also include being a natural diuretic. It helps increase urine production to transport waste and toxins out of the body to protect against kidney stones. 5. Aids in Hydration, Digestion and Detoxification One of the top benefits of watermelon is its high water content. In fact, it is estimated to be composed of about 91 percent water, which can aid in detoxification and help rid the body of excess water and fluids, relieving uncomfortable bloating and swelling. Potassium and magnesium are also important for detoxification. Potassium acts as an electrolyte and promotes circulatory health while also helping manage blood flow and hydration levels within the body, allowing oxygen to reach your cells. At the same time, magnesium reduces water retention in the gut to beat bloating and help you lose water weight. Another interesting finding from recent animal studies is that consumption of watermelon juice significantly lowers fasting blood glucose levels in diabetic mouse models. The juice seems to induce gut microbiome compositional changes that can have positive metabolic effects. 6. May Help Fight Cancer Cells This fruit may act as a potent cancer-fighting food, squeezing a hearty dose of antioxidants and watermelon health benefits into each serving. An important benefit of watermelon for men is that lycopene, one of the main carotenoids found in the fruit, has been linked to a lower risk of prostate cancer in some studies. Research also shows that lycopene plays a part in keeping cell membranes strong so they can protect themselves from toxins that can potentially cause cell death or mutation. It’s also a great supplier of antioxidants vitamin C and vitamin A, both of which help fight free radical damage and prevent DNA mutation to block the formation of cancerous cells. Studies have also shown that high doses of vitamin C can enhance the cancer-fighting effects of certain drugs used in chemotherapy while also reducing adverse side effects of traditional cancer treatments. 7. Helps Protect Skin Health Watermelon benefits skin health because it’s one of the top antioxidant foods available. Due to its high content of antioxidant vitamins A and C, watermelon benefits for skin include its ability to protect the cells against damage and fight free radical formation to slow aging and keep your skin looking healthy. Vitamin C is especially important for skin health. It helps boost collagen production while also helping prevent sun damage. Meanwhile, vitamin A is key to maintaining the health of your cells and protecting against UV damage. 8. Supports Healthy Vision Important nutrients that play a role in protecting eye health — including beta-carotene, vitamin A, vitamin C, lutein and zeaxanthin — are also housed in this giant fruit and sit among the many benefits of watermelon. Studies have shown that a serious vitamin A deficiency, for example, can lead to macular degeneration, a condition characterized by the thickening of the cornea that could eventually lead to blindness. This summertime fruit is a great supplier of beta-carotene, which is the form of vitamin A found in plants. Getting enough beta-carotene in your diet can aid in the prevention of macular degeneration, the leading cause of age-related blindness. 9. May Help With Weight Loss Is watermelon good for you to lose weight? While it does contain natural sugar and carbs, this isn’t necessarily a bad thing depending on the diet you follow and how much you consume. Despite being rich in a multitude of important vitamins and minerals, there are a low amount of calories in watermelon, making it a great addition to a nutritious weight loss diet. For this reason, watermelon benefits weight loss by promoting satiety and curbing cravings to keep you on track toward your health goals. A 2019 study published in Nutrients found that the potential mechanisms by which watermelon consumption improves body weight management is by increasing satiety (fullness) and postprandial glucose and insulin response. After four weeks of intervention in overweight and obese adults, consuming two cups of watermelon rather than cookies led to a significantly higher satiety response (lower hunger, prospective food consumption and desire to eat and greater fullness) plus significantly decreased body weight, body mass index (BMI), systolic blood pressure and waist-to-hip ratio. 10. Can Improve Exercise Recovery Watermelon, including the juice from this fruit, has been linked to enhanced muscle recovery in athletes and reduced soreness. It can help you hit the gym more effectively to reach your weight loss goals. A 2020 study found that by providing electrolytes and reducing dehydration, one of the top benefits of watermelon is its ability to promote post-exercise recovery and alleviate aches and pains. Interestingly enough, one study in the Journal of Agricultural and Food Chemistry looked at the effects of watermelon juice as a functional drink for athletes. After 24 hours of supplementation, athletes experienced improved heart rates that were more beneficial for muscle recovery in addition to less overall soreness and muscle aches. A 2016 study found that watermelon puree consumption fully supported the energy demands of exercise and increased post-exercise blood levels of nutritional components (l-citrulline and l-arginine), antioxidant capacity and total nitrate status. It did not, however, influence post-exercise inflammation and changes in innate immune function. Another 2016 study also found that it offered benefits to those doing high intensity or endurance exercise, but overall it didn’t prolong time to exhaustion. 11. Can Help Relieve Acid Reflux One of the benefits of watermelon and muskmelon (along with other types of melons) is that they are often used to reduce acid reflux symptoms. Melons are a part of the GAPS diet, which is designed to help treat digestive diseases and reduce inflammation. Melon is believed to soothe the gastrointestinal tract and regulate pH levels while also lessening inflammation and acid production throughout the body. That said, due to its fructose (sugar), watermelon may trigger discomfort in people sensitive to high FODMAP foods. 12. May Benefit Reproductive/Sexual Health What does watermelon do sexually? As mentioned above, consuming the juice and flesh of this fruit can help relieve arterial stiffness, support circulation and improve blood pressure. This suggests that watermelon may also be good for you sexually, as it can help with blood flow and therefore arousal. Additionally, in some studies citrulline (found in the rind) has demonstrated to be a safe and well-accepted alternative treatment...

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