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What are the Health Benefits of Watermelon?

Despite popular belief that watermelon is made up of only water and sugar, watermelon slims and is actually considered to be a nutrient, a food that provides a large amount of vitamins, minerals and antioxidants with a low amount of calories.

Watermelons benefits have become synonymous with summer and picnics for good reasons. Your and sweet taste help to combat the heat and also provide a dessert without guilt, low maintenance, for children and adults to enjoy.

A simple recipe you can still leave the watermelon more interesting: hit the ice and put juice of watermelon type “scratch” to enjoy the summer.

Along with the melon, watermelons are a member of the botanical belonging to the family Cucurbitaceae.

There are five common types of watermelon: mini seeded, seedless, yellow and orange.

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>> Exhaustion Nutrition

One cup of watermelon into cubes (152 grams) contains 43 calories, 0 grams of fat, 2 grams of sodium, 11 grams of carbohydrate (including 9 grams of sugar and 1 gram of fiber) and 1 gram of fiber.

One cup of watermelon will provide 17% of vitamin A, 21% vitamin C, 2% iron and 1% of calcium needs for the day.

Watermelon also contains thiamine, riboflavin, niacin, vitamin B-6, folic acid, pantothenic acid, magnesium, phosphorus, potassium, zinc, copper, manganese, selenium, choline, lycopene and betaine.

according To the National Council of Promotion of Watermelon, peel of watermelon contains lycopene than any other fruit or vegetable.

Lycopene is an antioxidant that is being absorbed by the body, helps prevent and repair damage to cells caused by free radicals. Diets rich in lycopene may help protect against heart disease.

Despite being a great source of nutrients, watermelon is composed of 92% water.

>> Health Benefits

Consumption of fruit and vegetables of all kinds has been associated with a lower risk of diseases related with the lifestyle.

Many studies suggest that increasing consumption of plant foods like watermelon decreases the risk of obesity and overall mortality, diabetes, heart disease and promotes a healthy skin, increased energy, overall lower weight.

Prevention of Asthma: The risks for developing asthma are lower in people who consume a high amount of vitamin C found in many fruits and vegetables, including watermelon.

Blood Pressure: A study published by the american journal of hypertension found that supplementation of extract from watermelon reduces blood pressure, pressure the brachial and reflection of the wave in the carotid artery in obese middle-aged adults with pre-hypertension or stage 1 hypertension and that watermelon extract improved the function blood.

Cancer: As an excellent source of the strong antioxidant, vitamin C, as well as other antioxidants, watermelon can help combat the formation of free radicals that can cause cancer.

Intake of lycopene has been associated with a risk of decreased prevention of prostate cancer in several studies.

Digestion and Regularity: watermelon, because of their content of water and fiber, helps prevent constipation and promote a regular digestive system healthy.

Hydration: made up of 92% water and full of electrolytes important, growing watermelon is a great snack to have on hand during the hot summer months to prevent dehydration.

Inflammation: Choline is a nutrient very important and versatile watermelon that aids our bodies in sleep, muscle movement, learning and memory.

Hill also helps 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 juice of watermelon have been shown to reduce doms and improve recovery time following exercise in athletes.

Researchers believe this is likely to do with the amino acid L-citrulline contained in watermelon.

Skin: Watermelon is also great for your skin because it contains vitamin A, a nutrient required for the production of sebum that keeps the hair hydrated.

vitamin A is also necessary for the growth of all body tissues, including the skin and hair.

adequate Intake of vitamin C (one cup of watermelon provides 21% of daily needs) is also required for the construction and maintenance of collagen, which provides structure to skin and hair.

Watermelon also contributes to hydration total, which is vital for hair and skin healthy.

>> How to Incorporate More Watermelon into your Diet

Look for a watermelon with firm, heavy and symmetrical, with no weak spots or bruises.

Cut the watermelon in cubes, skim milk and some ice cubes puree in a blender for a cool and refreshing also perfect to rehydrate after exercise or a day in the sun.

If you have a salad without grace try to improve by adding watermelon, mint and (mozzarella or ricotta) fresh for a layer of leaves of spinach. Drizzle with balsamic vinegar.

>> the Potential Health Risks

Vary the foods, making a diet rich in vitamins, proteins, carbohydrates, fibers, salts, mining, water, and you will act on the prevention of diseases and attain good health.

it Is best to eat a varied diet than to focus on food individual this is the key to good health.

>> Watermelon: calories and nutritional information

every 100 grams of watermelon contain:

    the

  • 92% of the water is a moisturizer for the body;
  • the

  • Calorie 35 K we can say that it is not caloric;
  • the

  • Carbohydrates 6,88 g a low and good source;
  • the

  • Protein 0.63 g low source;
  • the

  • Fats 0.63 g has little;
  • the

  • Cholesterol-0
  • the

  • Vitamin A 368,75 U. l.
  • the

  • Vitamin B1 (Thiamine) 25mcg
  • the

  • Vitamin B2 (Riboflavin) 35mcg
  • the

  • Vitamin B3 (Niacin) 0,19 mg
  • the

  • Vitamin C (ascorbic Acid) and 9.38 mg
  • the

  • Sodium 1,88 mg
  • the

  • Potassium 116,25 mg
  • the

  • Phosphorus 8,75 mg
  • the

  • Calcium 8,13 mg
  • the

  • Iron 0,45 mg
  • the

  • Beltamol 1,13 mg
  • the

  • Colbenazotol 3,80 mg
  • the

  • watermelons also contain natural sugar of the fruit.

>> the MENU WITH WATERMELON

BREAKFAST

    the

  • Option 1: 01 glass of juice of watermelon with ginger, 02 toast wholemeal, 01 col dessert of cottage cheese
  • the

  • Option 2: 05 crackers, cream cracker, 01 col dessert jelly, watermelon, 01 cup skimmed milk
  • the

  • Option 3: 01 glass of juice of watermelon, cucumber and lemon, 01 slice of bread in French, 01 col dessert margarine light
  • the

  • Option 4: 01 glass of juice of watermelon with milk, 01 slice of cake full

MORNING SNACK

    the

  • Option 1: 01 slice of watermelon
  • the

  • Option 2: 01 cup of juice of watermelon and strawberries
  • the

  • Option 3: 01 cup of gelatin of red fruit with watermelon, chopped
  • the

  • Option 4: 01 cup of mousse watermelon and mint

LUNCH

    the

  • Option 1: 01 pires salad of arugula and tomato, 01 col soup, vinaigrette, watermelon, 01 slice of beef roasted,02 col soup brown rice
  • the

  • Option 2: 01 dessert plate salad of chicory and tomato, 02 col soup simmered kale, 02 col soup puree of carrot, parsley, 02 col soup of ground beef, 01 glass of juice of watermelon
  • the

  • Option 3: 01 pires salad of green leaves with watermelon, 01 fish fillet roast, o2 col soup, brown rice, 01 col soup beans
  • the

  • Option 4: 01 pires salad of watercress and tomato, 01 steak beef grilled, 02 col soup, brown rice, 02 col lentil soup

AFTERNOON tea

    the

  • Option 1: 01 cup of ice cream watermelon
  • the

  • Option 2: 01 cup of juice of watermelon, orange and pineapple
  • the

  • Option 3: 02 col soup sweet peel of watermelon
  • the

  • Option 4: 01 cup of fruit salad with watermelon

DINNER

    the

  • Option 1: 01 plate dessert salad of watermelon,onion and red pepper and 02 pieces of beef boiled, 01 col soup cooked manioc, 01 pires salad of lettuce and tomato
  • the

  • Option 2: 01 pires salad of cauliflower and peas, 02 col soup of ground beef, 01 sweet potato, boiled, 01 pires chicory and broccoli stir fry
  • the

  • Option 3: 01 fillet frango grilled, 02 col soup wheat pasta, 01 col soup beans, 01 pires salad of green leaves varied
  • the

  • Option 4: 01 omelette, plain, salad, watermelon, lettuce, and lemon, 02 col soup brown rice

SUPPER

    the

  • Option 1: 01 cup of mousse watermelon
  • the

  • Option 2: 01 cup of juice of watermelon, lemon and strawberry
  • the

  • Option 3: 01 popsicle watermelon
  • the

  • Option 4: 01 cup of refreshment of watermelon

the Fight Against Food Waste

If you are expected efforts for the industries of retail and food, the anti-gaspi is the subject of all. This citizen action, then, finds its place in the school canteens.

raise the Awareness of children to the problem is to ensure that the future generations worry about the environment and the importance of preserving what is essential.

however, if some actions are sporadically carried out in institutions, they are far from being followed by all the restaurants of the school of the territory.

Lack of time, of space, of will or lack of organization… Hard to say, but the schools that have experienced that have results that deserve to be relayed.

Several schools are committed to change this situation to respect the environment to fight against food waste.

students are involved in this action, and are obliged to observe simple gestures. Weighing daily and cards confirms the interest of such an approach already with a 40% reduction in waste.

These results are extremely encouraging, are still struggling to be imitated.

Many consumer products have yet been played or taken out of sales.

the Involvement of large retailers and associations:

The final action must be emphasized. It is at the level of the associations responsible for distribution of food to the poor.

An initiative that goes further and provides for the recovery of the fruits retained turning them into jam, with the key to the rehabilitation of the 5 people on the active life.

UPDATED: 31.05.17

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