Health Benefits of Watermelon
Not surprisingly, watermelon contains a hefty amount of vitamin C – 21% of the daily recommended value – that helps your immune system produce antibodies to fight disease. There's also a 17% daily value of vitamin A, boosting eye health and preventing such diseases as macular degeneration and cataracts. The vitamin B6 content helps form red blood cells and assures your nerves will function as they should. Your body uses vitamin B6 to help break down proteins, so the more protein is consumed, the more vitamin B6 is needed. Potassium, although a relatively small amount is in watermelon, helps balance fluids in your cells. (Low potassium levels sometimes cause muscle cramps.)
One of the natural chemicals in watermelons is citrulline, which converts in the kidneys to arginine, an amino acid that works hard for heart health and maintaining a good immune system. The more this conversion takes place, the less fat is apt to accumulate in the cells, helping to keep obesity and type 2 diabetes from becoming issues. Arginine also removes ammonia and other toxicities from your body.
The antioxidant lycopene is the star player in watermelon, a compound now known to pack even more of a punch than tomatoes, pink grapefruit, and guavas. While most of these fruits get their reddish color from anthocyanin flavonoids, it's the lycopene content that does it for watermelon.
What does this do for the body? While nearly 92% of watermelon is water, the 8% left over is rich in this compound, protecting and nourishing the heart, prostate, and skin. Lycopene discourages inflammation and may also be important for maintaining strong healthy bones, not to mention its ability to neutralize harmful free radicals. Research indicates that lycopene has greater potency when ripe. In fact, while it's still white inside, well before maturity, the vitamin and mineral content and just about every other nutritional benefit is close to zero.
Another anti-inflammatory phytonutrient in watermelon is cucurbitacin E, or tripterpenoid, which blocks the activity of pain-, fever- and inflammation-causing enzyme cyclooxygenase. Cucurbitacin E also neutralizes nitrogen-containing molecules in the body.
The nutrients are very similar throughout the entire watermelon and not concentrated in the darker red center as some people believe. In fact, the white rind, which isn't normally eaten, has some of the highest nutrient concentrations.
However, consume watermelon in moderation because it contains fructose, which may be harmful to your health in excessive amounts.
Health Benefits of Strawberries
Strawberries offer an astonishing 129 percent of the daily value for vitamin C, a known infection fighter, but they're also packed with manganese and folate, as well as potassium with its co-factoring enzyme, superoxide dismutase. Low in calories and fats, strawberries are a rich source of anthocyanins, ellagitannins, flavonols, terpenoids, and phenolic and ellagic acids, all phytonutrients which together multiply anti-inflammatory potential. Minerals like copper for the healthy development of red blood cells are in abundance, as are fluoride, iron, and iodine.
Besides being anti-cancer, strawberries also contain potential neurological disease-fighting and anti-aging compounds. What's more, the free radical-zapping antioxidant activity is outstanding in strawberries, as are their blood glucose-leveling abilities.
However, consume strawberries in moderation because they still contain fructose, which may be harmful to your health in excessive amounts.
Health Benefits of Eating Onions
Onions are loaded with numerous health benefits, and scientists are still discovering how beneficial this vegetable really is. They’re a very good source of vitamin C and B6, iron, folate, and potassium. The manganese content in onions provides cold and flu relief with its anti-inflammatory abilities.
Two phytochemical (plant-derived nutrient) compounds in onions – allium and allyl disulphide – convert to allicin when the bulb is cut or crushed due to enzyme activation. Studies show these compounds to have cancer- and diabetes-fighting properties, while decreasing blood vessel stiffness by releasing nitric oxide. This can reduce blood pressure, inhibit platelet clot formation, and help decrease the risk of coronary artery disease, peripheral vascular diseases, and stroke.
Significant amounts of polyphenols (another phytochemical in onions) and an antioxidant flavonoid called quercetin (which has proven anti-cancer, anti-inflammatory, and anti-diabetic functions) account for the reputation onions have for disease prevention.
Luckily, cooking onions in soup doesn’t diminish their quercetin value – it simply transfers to the broth. The flavonoids in onions are more concentrated in the outer layers, so discard as little as possible.
Onions are one of Dr. Mercola’s most highly recommended vegetables.
Onions are one of Dr. Mercola’s most highly recommended vegetables.
Karen Stoehr
9th Street Wellness Center
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