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10 Health Benefits Of Watermelon That Make It The Perfect Summer Fruit

10 Health Benefits Of Watermelon That Make It The Perfect Summer Fruit

Few things instantly evoke such powerful memories of summer and can put an smile on your face quite as quick as the thought of capping off a backyard barbecue with a big tray of freshly sliced, ripe and juicy watermelon. I mean, seriously, just think about it for a moment… you can almost taste it, can’t you? It’s pretty safe to say that most people love this flavorful fruit, but few realize that watermelons are actually jam-packed with tons of health benefits, making them a truly perfect summertime snack.

eating-watermelon

    1. Good for your Heart

    Watermelons owe their gorgeous red color to the powerful antioxidant lycopene, just like tomatoes. In recent years, lycopene has being recognized by the scientific community as an especially important nutrient for cardiovascular health. The consumption of lycopene-rich foods, like watermelon, have been connected to an improvement in blood flow by acting as a vasodilator and have shown some ability to potentially lower LDL, aka bad cholesterol, making lycopene doubly good for your heart.

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    2. Good for your Bones

    Another benefit of lycopene-rich foods is that they improve bone health by reducing oxidative stress, which can lead to bone problems, among other health issues. Recent studies have shown that lycopene may provide an alternative natural treatment for the prevention and management of osteoporosis, especially in post-menopausal women.

    3. Improves Athletic Performance

    Watermelon is also a great source of citrulline, a nonessential alpha-amino acid that has been shown to enhance the utilization of essential amino acids during exercise and increase blood flow. Consider including watermelon in your pre and post workout routines as it can reduce recovery time after exercise and help further increase growth hormone levels after resistance training.

    4. Reduces Body Fat

    Your body naturally converts the citrulline found in watermelon into arginine in the kidneys. There is some preliminary evidence from animal studies that shows that the conversion of citrulline into arginine may help prevent excess accumulation of fat in fat cells, which is always a good thing.

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    5. Keeps you Hydrated

    As its name would suggest, watermelon is full of water… shocking! But in addition to that water, this fruit is also a good source of electrolytes which help you to stay hydrated and replace the minerals that are lost when you sweat.

    6. A Natural Diuretic

    Watermelon is a natural diuretic which helps increase the flow of urine, but does not put undue strain on your body, unlike coffee or alcohol. Regular consumption of watermelon helps to ease strain on the kidneys while your body eliminates excess fluids.

    7. Reduces Inflammation

    Watermelons contain several phenolic compounds that are beneficial in reducing inflammation in the body and have been proposed as an alternative natural approach to prevent or treat chronic inflammatory diseases.

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    8. Reduces Brain Fog

    Watermelon is a good source of potassium, which is absolutely essential for our bodies to function properly. Among other things, low potassium levels can lead to mental fogginess and confusion because, without adequate levels of this extremely important mineral, the electrical signals that drive the brain are interrupted.

    9. Improves Immunity

    Watermelon is also a delicious way to get your daily dose of vitamin C, with one serving containing about 16% of your day’s requirement. Vitamin C is regarded as one of the safest and most effective nutrients around and has been shown to improve immunity and overall health.

    10. It Gets Better as It Ripens

    As the flesh of a watermelon ripens and turns from white to pink to red, it doesn’t just get more sweet and delicious but also more nutritious as the density of its antioxidants gradually increases, so be sure to wait until your watermelon is fully ripe before you enjoy your perfect anytime treat.

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    Tell us your favorite ways to enjoy a delicious and healthy watermelon in the comments below.

    Featured photo credit: Watermelon / Harsha K R via flic.kr

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    Last Updated on March 25, 2020

    How to Live Longer? 21 Ways to Live a Long Life

    How to Live Longer? 21 Ways to Live a Long Life

    When it comes to living long, genes aren’t everything. Research has revealed a number of simple lifestyle changes you can make that could help to extend your life, and some of them may surprise you.

    So, how to live longer? Here are 21 ways to help you live a long life

    1. Exercise

    It’s no secret that physical activity is good for you. Exercise helps you maintain a healthy body weight and lowers your blood pressure, both of which contribute to heart health and a reduced risk of heart disease–the top worldwide cause of death.

    2. Drink in Moderation

    I know you’re probably picturing a glass of red wine right now, but recent research suggests that indulging in one to three glasses of any type of alcohol every day may help to increase longevity.[1] Studies have found that heavy drinkers as well as abstainers seem to have a higher risk of early mortality than moderate drinkers.

    3. Reduce Stress in Your Life

    Stress causes your body to release a hormone called cortisol. At high levels, this hormone can increase blood pressure and cause storage of abdominal fat, both of which can lead to an increased risk of heart disease.

    4. Watch Less Television

    A 2008 study found that people who watch six hours of television per day will likely die an average of 4.8 years earlier than those who don’t.[2] It also found that, after the age of 25, every hour of television watched decreases life expectancy by 22 minutes.

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    Television promotes inactivity and disengagement from the world, both of which can shorten your lifespan.

    5. Eat Less Red Meat

    Red meat consumption is linked to an increased risk of heart disease and cancer.[3] Swapping out your steaks for healthy proteins, like fish, may help to increase longevity.

    If you can’t stand the idea of a steak-free life, reducing your consumption to less than two to three servings a week can still incur health benefits.

    6. Don’t Smoke

    This isn’t exactly a revelation. As you probably well know, smoking significantly increases your risk of cancer.

    7. Socialize

    Studies suggest that having social relationships promotes longevity.[4] Although scientists are unsure of the reasons behind this, they speculate that socializing leads to increased self esteem as well as peer pressure to maintain health.

    8. Eat Foods Rich in Omega-3 Fatty Acids

    Omega-3 fatty acids decrease the risk of heart disease[5] and perhaps even Alzheimer’s disease.[6] Salmon and walnuts are two of the best sources of Omega-3s.

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    9. Be Optimistic

    Studies suggest that optimists are at a lower risk for heart disease and, generally, live longer than pessimists.[7] Researchers speculate that optimists have a healthier approach to life in general–exercising more, socializing, and actively seeking out medical advice. Thus, their risk of early mortality is lower.

    10. Own a Pet

    Having a furry-friend leads to decreased stress, increased immunity, and a lessened risk of heart disease.[8] Depending on the type of pet, they can also motivate you to be more active.

    11. Drink Coffee

    Studies have found a link between coffee consumption and longer life.[9] Although the reasons for this aren’t entirely clear, coffee’s high levels of antioxidants may play a role. Remember, though, drowning your cup of joe in sugar and whipped cream could counter whatever health benefits it may hold.

    12. Eat Less

    Japan has the longest average lifespan in the world, and the longest lived of the Japanese–the natives of the Ryukyu Islands–stop eating when they’re 80% full. Limiting your calorie intake means lower overall stress on the body.

    13. Meditate

    Meditation leads to stress reduction and lowered blood pressure.[10] Research suggests that it could also increase the activity of an enzyme associated with longevity.[11]

    Taking as little as 15 minutes a day to find your zen can have significant health benefits, and may even extend your life.

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    How to meditate? Here’re 8 Meditation Techniques for Complete Beginners

    14. Maintain a Healthy Weight

    Being overweight puts stress on your cardiovascular system, increasing your risk of heart disease.[12] It may also increase the risk of cancer.[13] Maintaining a healthy weight is important for heart health and living a long and healthy life.

    15. Laugh Often

    Laughter reduces the levels of stress hormones, like cortisol, in your body. High levels of these hormones can weaken your immune system.

    16. Don’t Spend Too Much Time in the Sun

    Too much time in the sun can lead to an increased risk of skin cancer. However, sun exposure is an excellent way to increase levels of vitamin D, so soaking up a few rays–perhaps for around 15 minutes a day–can be healthy. The key is moderation.

    17. Cook Your Own Food

    When you eat at restaurants, you surrender control over your diet. Even salads tend to have a large number of additives, from sugar to saturated fats. Eating at home will enable you to monitor your food intake and ensure a healthy diet.

    Take a look at these 14 Healthy Easy Recipes for People on the Go and start to cook your own food.

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    18. Eat Mushrooms

    Mushrooms are a central ingredient in Dr. Joel Fuhrman’s GOMBS disease fighting diet. They boost the immune system and may even reduce the risk of cancer.[14]

    19. Floss

    Flossing helps to stave off gum disease, which is linked to an increased risk of cancer.[15]

    20. Eat Foods Rich in Antioxidants

    Antioxidants fight against the harmful effects of free-radicals, toxins which can cause cell damage and an increased risk of disease when they accumulate in the body. Berries, green tea and broccoli are three excellent sources of antioxidants.

    Find out more antiosidants-rich foods here: 13 Delicious Antioxidant Foods That Are Great for Your Health

    21. Have Sex

    Getting down and dirty two to three times a week can have significant health benefits. Sex burns calories, decreases stress, improves sleep, and may even protect against heart disease.[16] It’s an easy and effective way to get exercise–so love long and prosper!

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    Featured photo credit: Sweethearts/Patrick via flickr.com

    Reference

    [1] Wiley Online Library: Late‐Life Alcohol Consumption and 20‐Year Mortality
    [2] BMJ Journals: Television viewing time and reduced life expectancy: a life table analysis
    [3] Arch Intern Med.: Red Meat Consumption and Mortality
    [4] PLOS Medicine: Social Relationships and Mortality Risk: A Meta-analytic Review
    [5] JAMA: Fish and Omega-3 Fatty Acid Intake and Risk of Coronary Heart Disease in Women
    [6] NCBI: Effects of Omega‐3 Fatty Acids on Cognitive Function with Aging, Dementia, and Neurological Diseases: Summary
    [7] Mayo Clinic Proc: Prediction of all-cause mortality by the Minnesota Multiphasic Personality Inventory Optimism-Pessimism Scale scores: study of a college sample during a 40-year follow-up period.
    [8] Med Hypotheses.: Pet ownership protects against the risks and consequences of coronary heart disease.
    [9] The New England Journal of Medicine: Association of Coffee Drinking with Total and Cause-Specific Mortality
    [10] American Journal of Hypertension: Blood Pressure Response to Transcendental Meditation: A Meta-analysis
    [11] Science Direct: Intensive meditation training, immune cell telomerase activity, and psychological mediators
    [12] JAMA: The Disease Burden Associated With Overweight and Obesity
    [13] JAMA: The Disease Burden Associated With Overweight and Obesity
    [14] African Journal of Biotechnology: Anti-cancer effect of polysaccharides isolated from higher basidiomycetes mushrooms
    [15] Science Direct: Periodontal disease, tooth loss, and cancer risk in male health professionals: a prospective cohort study
    [16] AHA Journals: Sexual Activity and Cardiovascular Disease

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