Health benefits of rice

Rice has always been known as one of the healthiest foods in the world. Combined with various vegetables and spices, rice can really make an incredible meal. there are various health tips available which raise controversy about eating rice. However, the fact that you can prepare rice in many different ways is not its best feature – but it is that eating rice is beneficial for our health. Whether it is brown or white rice, the health benefits of this food are priceless. This being said we will talk about the top four health benefits of eating rice.
White rice is the most commonly consumed type, but brown (whole grain) rice is becoming increasingly popular in some Western countries due to its health benefits.

SWITCH TO BROWN RICE REDUCES DIABETES RISK IN MEN AND WOMEN

Scientists at the Harvard School of Public Health followed 39,765 men and 157,463 women as part of the Health Professionals Follow-up Study and the Nurses’ Health Study I and II. They found that those eating several servings of white rice per week had a higher risk of Type 2 diabetes and that those eating 2 or more servings of brown rice had a lower risk. They estimate that replacing about two servings a week of white rice with the same amount of brown rice would lower diabetes risk
Brown rice is better for you than white — most of us know that! It’s The majority of consumers typically choose white rice over brown rice because of the difference of appearance. While it’s true white rice looks so much more delicious than brown rice, it doesn’t mean it’s the healthier alternative. According to a study conducted by the American Journal of Clinical Nutrition, brown rice is the top choice in terms of both nutritional and other inherent healthy benefits.

Why Brown Rice?

 Before white rice went through the refining process, it at one time looked exactly like brown rice. Brown rice, unlike white rice, still has the side hull and bran. The side hulls and brans provide “natural wholeness” to the grain and are rich in proteins, thiamine, calcium, magnesium, fiber, and potassium. For those trying to lose weight or those suffering from diabetes, brown rice can prove a healthful staple given its low glycemic rating which helps reduce insulin spikes.
*Rice is a good source of complex carbohydrates and is rich in several other essential nutrients. Though rice has earned a bad name when it comes to weight gain, most of us ignore its health benefits. We give you a lowdown on the nutritional benefits of eating rice here
*Rice is a good source of energy as the complex carbohydrates present in rice take time to break down. Also, diabetics can safely consume it as the starch present has very low carbohydrate content if compared to other foods rich in starch. Radikal basmati rice is also rich in iron which is one of the most important nutrients for our body.
*A Slow-Release Sugar Brown rice helps stabilize blood sugar levels; therefore, it’s an excellent food choice for those suffering from diabetes. Studies show that those who consume one half cup of brown rice daily reduce their risks of developing diabetes by 60%. On the other hand, those who consume white rice regularly increase their chances of developing diabetes one hundred-fold.

Perfect Baby Food 




Brown rice cereal or brown rice itself is the perfect baby’s first food due to the dense natural nutrition and fiber it contains. This is a much better choice than refined white rice cereal products as rapidly growing babies and toddlers require nutrient rich diets to help maintain rapid growth cycles.10. Candida Yeast Infections Brown rice is the perfect adjunct for candida yeast infection treatments given that high glycemic and otherwise sugary/starchy foods are prohibited during most candida treatment protocols. The natural digestibility of brown rice coupled with the high fiber content can help sensitive digestive systems heal from an overgrowth of candida organisms. Finally, brown rice is simply delicious and a fantastic staple for both vegetarian and vegan diets. Brown rice can be used as a white rice alternative in most vegetarian recipes and provides a full, rich and somewhat nutty flavor. Brown rice flour can be used for vegetarian pancakes, breads and other baked goods. All in all, brown rice is clearly the healthy choice.
*Rich in Naturally-Occurring Oils Naturally occurring oils are beneficial for the body as these healthful fats help normalize cholesterol levels.

 Promotes Weight Loss 

The fiber content of brown rice keeps bowel function at it’s peak since it makes digestion that much easier. Brown rice is the perfect addition to the daily diet for those seeking bowel regularity. In addition, brown rice also makes the tummy feel full which translates to smaller meal portions.
Considered Whole Grain Brown rice is considered a whole grain since it hasn’t lost its “wholeness” through the refinement process. Wholes grains are proven to reduce the buildup of arterial plaque and reduce the risk of heart disease and high cholesterol.
Rich in Selenium Brown rice is rich in selenium which reduces the risk for developing common illnesses such as cancer, heart disease and arthritis.


 High in Manganese 

One cup of brown rice provides 80% of our daily manganese requirements. Manganese helps the body synthesize fats. Manganese also benefits our nervous and reproductive systems.
Brown rice's health benefits are partially due to the way it is prepared, according to the George Mateljan Foundation for the World’s Healthiest Foods, which promotes the benefits of healthy eating. White rice was once brown rice, but the hull and bran around the kernel are removed to make it white. With brown rice, only the hull of the rice kernel is removed during preparation. This leaves most of the rice kernel’s nutrition value intact. Brown rice can be turned into white rice by removing and polishing more of the kernel — but with that process comes a loss in nutrients.


Rice is Naturally Gluten Free

Rice is naturally gluten free, so the most problematic part of many grains is already absent from rice. This makes it generally a safe choice for celiacs and those who are gluten intolerant, but doesn’t mean it is healthy.
At the same time, many people do need some sources of healthy carbs and rice can be a relatively safe option. Women especially often see negative effects on hormones from consuming too low carb of a diet for too long, and of all the grains, white rice is a generally safe option for safe carb consumption.


Cancer

Brown rice may help lower the risk of cancer thanks in part to its manganese. “Manganese may protect against free radicals, which are cancer-causing agents,” said Toups. Additionally, a British study published in the journal Cancer, Epidemiology, Biomarkers & Prevention analyzed the phenolic compounds in brown rice, brown rice bran and white rice for compounds associated with cancer suppression or reduction. Brown rice and brown rice bran had much higher concentrations of the useful compounds than white rice.
Anti-inflammatory properties

Whole grains, including brown rice, have recently been shown to be as antioxidant-rich as many fruits and vegetables. Antioxidants are known to function as anti-inflammatories that can help with everything from arthritis to asthma, according to World’s Healthiest Foods.

Health benefits of green gram (mung beans)

Green gram is one of the best vegetarian super foods that has been praised for its amazing health benefits. It is known as moong dal in India and is basically a tiny circular shaped bean that is green in colour. It is loaded with vitamins has an edible taste. Green gram, also known as mung bean, has been cultivated exclusively for the seeds that are contained in the plant’s pod. Used since ancient times in Indian and Chinese cuisine, mung beans have migrated throughout the Far East and Southeast Asia. Nutritious and mild in flavor, green gram takes on the flavor of the spices and other ingredients added to it. When mung beans are dried and halved, they go by various names, including green gram dal.
One bowl of cooked green gram is not more than a 100 calories. Not only does it protect you from diseases but also improves your hair and skin. Here are some more of its health benefits.
green gram or moong dal is one of the best vegetarian superfoods. An integral part of the Indian diet, it is a good and filling option for those who want to shed kilos.Yellow moong dal is extremely light and easy to digest. It is easier to cook but lacks the fiber content of whole green moong. Compared to other dals, moong dal is one of the low carb pulses available. Other pulses are high in protein but carbs too.
Moong beans are a good source of protein for vegetarians. Though meat still ranks the first in protein content, moong dal is also not far behind. A 100 gm serving of moong dal can provide you with 24 gm protein.

Helps With Weight Control

If you're having trouble losing weight because you feel too hungry whenever you cut back on calories, consider adding green gram to your diet. A 1-cup serving has 15 grams of fiber. Fiber in food fills you up and makes you feel satisfied. When people eat an additional 14 grams of fiber a day, they eat 10 percent fewer calories, according to a 2001 review article about fiber and weight control published in "Nutrition Review."Most of us these days are worried about weight loss and its maintenance. An easy and effective solution to this would be green gram. Not only does it help you shed kilos but also keeps you full for a longer period of time. You could always have a bowl full of moong dal with chapatti for dinner and that should suffice. Since the calorie count is so less, you will be able to banish fat much quicker than you would like to think. In fact, most Indian diets have recommended the usage of green gram while cooking meals.

Lowers Blood Pressure

The American Heart Association recommends you get 4,700 milligrams of potassium a day. Eating a potassium-rich diet helps lower blood pressure by counteracting the effects of sodium. One cup of cooked green gram contains 537 milligrams of potassium; that's more than 10 percent of the recommended daily amount.Managing your blood pressure and lowering your cholesterol will now be made easy with the help of green gram. It maintains your blood pressure, counteracts the effects of sodium and helps you live a life that is healthy and active. Once you incorporate this healthy dish in your diet you will be able to live a better lifestyle.


Managing your blood pressure and lowering your cholesterol will now be made easy with the help of green gram. It maintains your blood pressure, counteracts the effects of sodium and helps you live a life that is healthy and active. Once you incorporate this healthy dish in your diet you will be able to live a better lifestyle.Protects from skin cancer
Did you know green gram can protect you from skin cancer? Yes! When you are constantly exposed to the harsh rays of the sun and other environmental pollutants, you are allowing free radicals to enter your skin and damage it from within. But if you add green gram to your diet, you will allow the antioxidants present in it to fight against those free radicals and protect you from skin cancer.

Lean Source of Protein

Most Americans get their protein from meat, poultry and eggs, according to the U.S. Department of Agriculture. The 2010 Dietary Guidelines for Americans recommends that you eat a variety of foods rich in protein, such as beans, so that you vary your nutrient intake. Green gram, with 14 grams of protein per 1-cup serving, fits the bill as an alternative nutrient-rich source of protein to your usual chicken or steak.
Like other beans, the mung bean is a rich source of low-fat protein. One cup of mature, boiled beans contains 14 g of protein, according to the U.S. Department of Agriculture. Unlike many other plant-based sources of protein, mung beans have a wide amino-acid profile, providing at least some of every type of amino acid. Green gram dal contains virtually no trans or saturated fats. It does contain a small amount of healthy monounsaturated and polyunsaturated fat.

Nonmeat Source of Iron

Iron deficiency affects 80 percent of the world's population, according to the World Health Organization. Women and children have the greatest need for iron and are at the most risk for deficiency. Not getting enough iron in the diet is one reason deficiency occurs. As a source of iron, green gram can help you meet your daily iron needs. A 1-cup serving contains 2.83 milligrams, which is more than 3 ounces of dark meat turkey. Combining your green gram with a vitamin C-rich food, such as peppers, helps with iron absorption.Helps you lose weight
Most of us these days are worried about weight loss and its maintenance. An easy and effective solution to this would be green gram. Not only does it help you shed kilos but also keeps you full for a longer period of time. You could always have a bowl full of moong dal with chapatti for dinner and that should suffice. Since the calorie count is so less, you will be able to banish fat much quicker than you would like to think. In fact, most Indian diets have recommended the usage of green gram while cooking meals.
Green Gram (Moong Dal) has copper, zinc and vitamins. It is good for growing kids and senior citizens.



Green Mung Beans are loaded with nutritional health benefits. Byeating Green Mung Beans, you get high protein, low calorie food that is packed with vitamins and minerals.
Green Mung Bean Nutritional Information
• High in Protein
• High in Fiber
• Low in Fat
• Low in Calories

Low-Glycemic

Because of the high amount of fiber, green gram dal is considered low-glycemic. It digests slowly and gradually releases glucose into your bloodstream, stabilizing your blood sugar. Consumption of low-glycemic foods lower your risk for developing diabetes, and since green gram dal prolongs the release of sugar into your bloodstream, it can help curb your post-meal cravings. A study published in 2008 in the “Journal of Agricultural and Food Chemistry” indicates that mung beans might lower blood glucose, triglycerides and cholesterol and might improve glucose tolerance

High Fiber

One cup of cooked green gram dal has a whopping 15 g of fiber. It contains both insoluble and water-soluble fiber, which together yield varied benefits. Fiber scrubs your intestinal tract as it makes its way through your digestive system. It fills you up, sating your appetite. Water-soluble fiber reduces LDL cholesterol — the “lousy” cholesterol and reduces risk for cardiovascular disease.

How to sprout moong beans:

Select good quality seeds for sprouting. Clean and wash the moong beans and soak overnight or for 7-8 hours (see to it that the beans are submerged in water). The day after, rinse the beans well and drain the water. Now look at the seeds below. They should be swollen and plump. Some may have even sprouted lightly.
Drain the water completely. Wet a thin cotton cloth, squeeze out excess water, transfer the moong beans in it and hang it loosely to drain remaining water if any. Then keep the cloth along with the moong beans in a vessel at room temperature. Cover with a lid and leave it overnight undisturbed. (The cloth should be damp and care should be taken to ensure that there is no water stagnant in the vessel.) On the third day, you will see that the seeds have sprouted well. If you are not going to use immediately, it can be refrigerated for 3-4 days.
Green Mung Beans are Nutritional Powerhouses
• Good source of protein
• Good source of dietary fiber (helps to lower cholesterol, prevents constipation and keeps you feeling full)
• Low in sodium
• Low in cholesterol
• Vitamins: A, B Vitamins (Thiamin, Riboflavin, Folic Acid, Niacin, Vitamin B6, Pantothenic Acid) Vitamin E, Vitamin D, Vitamin C, Vitamin K.
• Minerals: Calcium, Potassium, Iron, Magnesium, Phosphorous, Zinc, Copper and Manganese.


• Sprouted Green Mung Beans produce live enzymes
• Mung Beans are low on the glycemic index at 25 and have a low glycemic load of 4 making them a smart food choice for diabetics. Diabetics can safely eat Green Mung Beans. The low glycemic index, fiber and protein help to regulate blood sugar.
• They also contain skin anti-aging properties that stimulate the production of hyaluronic acid, collagen, and elastin, all essential to younger healthier skin.
Eating Green Mung Beans is Ideal for those with Digestive Issues and Sensitive Stomachs
Green Mung Beans Are:
•Easily digestible
•Anti-inflammatory (can reduce inflammation)
•Containing oligosaccharides to prevent gas and bloating, unlike other beans
•Containing high amounts of fiber, thereby preventing constipation
•One of the few tridoshic foods in Ayurvedic diets that can be eaten to balance all three dosha’s (energetic forces) in the body

*Mung beans are a high source of nutrients including: manganese, potassium, magnesium, folate, copper, zinc and various B vitamins.
*They are also a very filling food, high in protein, resistant starch and dietary fiber.
*You can find mung beans in dried powder form, as whole uncooked beans, “split-peeled” form (just *like you’d find split green peas), as bean noodles, and also as sprouted seeds (which are the kind you’d see used on sandwiches or salads).
*Their dried seeds may be eaten raw, cooked (whole or split), fermented, or milled and ground into flour.
*Because of their high nutrient density, mung beans are considered useful in defending against several chronic, age-related diseases, including heart disease, cancer, diabetesand obesity.
Medicinal Uses
*Chinese medicine uses green gram as a remedy for oedema, fever, headache and generalised anxiety, and as a diuretic. It is also a folk remedy for arsenic poisoning and other mineral toxins
Clinical evidence continues to show that plant-derived foods have various potential health benefits, including loweringi nflammation. Health experts recommend that plant-based foods make up a large portion of every person’s diet, and many worldwide health organizations have recommended an increase in the intake of plant-derived foods to improve health status and to prevent chronic diseases. Among plant-based sources of protein and nutrients, mung beans are one of the foods gathering the most attention.

Health benefits of green peas

green peas, also popular as garden peas, are one of the ancient cultivated vegetables grown for their succulent nutritious green seeds. Peas probably have originated in the sub-Himalayan plains of north-west India. Today, this versatile legume is one of the major commercial crops grown all over the temperate, and semi-tropical regions.
Botanically, pea plant is an herbaceous vine. It belongs to the family ofFabaceae, in the genus: Pisum. Scientific name: Pisum sativum. Some of the common names include english peas, sweet peas, garden peas, pease,...etc.
Green peas are also known as ‘Matar’ in Hindi, ‘Batani’ in Telugu, ‘Pattani’ in Tamil, ‘Pacha Pattani’ in Malayalam, ‘Vatana’ in Gujarati, ‘Moator’ in Bengali, and ‘Mattar’ in Marathi.
Green peas are now grown throughout the world in nearly every climate and time zone, both fresh and dried. Currently the largest world producer and green pea exporter, Canada grows roughly three million tons every year, with France, China, Russia, and India also large producers. India is the world's largest green pea importer.
Let us now discuss the health benefits of green peas.
Helps you lose weight

The ideal food for weight loss is the one that packs a nutritive punch in addition to being low in calories. And with peas perfectly fulfilling this criteria, consuming them can aid in weight loss. One cup of matar provides you approximately 118 calories. Also, its high fibre makes you feel full for a long time and thus preventing you from snacking on unhealthy foods.


Prevents constipation

When you have constipation, it is important that you consume foods rich in fibre to clear your bowel movements. Eating peas that are loaded with fibre might do the trick for you and help you relieve constipation. Apart from this, peas improve your metabolism thereby aiding in better digestion. Here are some home remedies you can try to relieve constipation
Stomach Cancer:

These tiny ingredients in your plate have the capacity to prevent dreadful diseases like stomach cancer. Its protective polyphenol content called coumestrol is known to prevent cancer which is abundant in peas.
Garden peas are also good in vitamin K. 100 g of fresh seeds contain about 24.8 µg or about 21% of daily requirement of vitamin K-1 (phylloquinone). Vitamin K has been found to have a potential role in bone mass building function (mineralization) through promotion of osteotrophic activity inside the bone cells. It also has established role in the cure of Alzheimer's disease patients by limiting neuronal damage inside the brain.




Good for heart

Niacin present in peas reduces bad cholesterol, which is responsible for many heart related diseases. Additionally, peas are rich in antioxidants that prevent your blood vessels and arteries from getting blocked. Hence, consume soup made out of peas to lower your blood pressure and prevent heart disease.
The many antioxidant and anti-inflammatory compounds support healthy blood vessels. The formation of plaque along our blood vessel walls starts with chronic, excessive oxidative stress and inflammation.
The generous amounts of vitamin B1 and folate, B2, B3, and B6 reduce homocysteine levels which are risk factor for heart disease.


Healthy bones

Just one cup of peas contain 44% of your Vitamin K which helps to anchor calcium inside the bones. It’s B vitamins also help to prevent osteoporosis.
10. Reduces bad cholesterol:
The niacin in peas helps reduce, the production of triglycerides and VLDL (very low-density lipoprotein, which results in in less bad cholesterol, increased HDL (“good”) cholesterol, and lowered triglycerides.
Prevents signs of ageing

Just like metal rusts after exposure to air, our bodies too suffer from free radical damage. The presence of antioxidants in peas reduces free radical damage and also eliminates harmful toxins from the body. Therefore, eat more peas to slow down this process and prevent signs of ageing. Have you tried these 9 foods that can give you glowing skin .Peas are also helpful in anti-aging of the skin. The antioxidants which are present in it such as flavonoids, catechin, epicatechin, carotenoid, alpha carotene etc. are helpful in॰ preventing the aging process of your skin and tends to provide a natural glow to the skin

Immunity:

High levels of antioxidants in peas prevent several reactions in the body that may cause serious diseases. They are rich sources of many minerals such as iron, calcium, zinc, copper, manganese etc. which enhances the immune system of your body.

Good for Expectant Mothers:
Fresh pea pods are considered as an excellent source of folic acid. Folates are B-complex vitamins that are required for DNA synthesis inside the cell. Research studies suggest that adequate amount of folate rich foods in expectant mothers would help in preventing neural tube defects in the newborn babies. So, peas are good for expectant mothers and the health of new born babies.
Prevention of wrinkles, alzheimer’s, arthritis, bronchitis, osteoporosis and candida
These come from peas strong anti-inflammatory properties. Excess inflammation has also been linked to, heart disease, cancer, and aging in general. These properties include:
Pisumsaponins I and II and pisomosides A and B are anti-inflammatory phytonutrients found almost exclusively in peas.
vitamin C and vitamin E, and a good amount of the antioxidant mineral zinc
omega-3 fat in the form of alpha-linolenic acid (ALA).

Good for Eye-Sight:

Peas have adequate amount of anti-oxidant flavonoids like lutein, carotenes, zea-xanthin as well as vitamin-A. Vitamin A is one of the essential nutrients which are required for maintaining the health of mucus membranes, skin and eye-sight.

Peas: Skin Benefits

There is a strong connection between healthy body and healthy skin. Whatever you eat is reflected on your skin. Thus, adequate intake of nutrients, vitamins and minerals is vital for skin health. Some of the ways in which peas can be beneficial for your skin are as follows.
Helps reduce depression
According to a study published inJournal of Affective Disorders low intake of folate, a vitamin, increased the risk of melancholic depressive symptoms. Additionally, people suffering from depression are advised to eat foods rich in antioxidants. As peas are loaded with antioxidants and are easily available, snacking on boiled peas is a great idea to deal with mood swings.

Blood Sugar:
High fiber and protein content in peas makes sugar digestion slower. Peas do not contain any extra sugars like white sugar or chemicals and hence, it enables blood sugar regulation in the body. Pea proteins play a very important role in this action.
Prevents anaemia and fatigue
Are you feeling stressed out at the end of the day? If yes, then try some boiled peas with a pinch of salt and pepper to boost your energy levels. This is because, peas are packed with iron, a mineral that can help prevent anaemia and fatigue, especially in women. Also, the high vitamin content in this vegetable ensures that you don’t feel fatigued after a tiring day.  Digestion:

The high dietary fiber content of peas makes them a good digestion aid. The fiber also improves the metabolism of the body in general by improving digestio

Alzheimer’s and Arthritis:
Vitamin K present in peas helps you in the prevention of serious diseases like Alzheimer’s and arthritis. In Alzheimer’s afflicted patients, regular consumption of peas limits neuronal damage in the brain. Garden peas are considered to be the best source of vitamin K.


Fights Inflammation:

Peas contain skin friendly nutrients such as vitamin B6, vitamin C and folate (folic acid). These nutrients can effectively counter inflammation and free radical damage that rob the skin of its natural stores of collagen and elastin-proteins that keep your skin firm, toned and in bounce back shape.


Peas: Hair Benefits
Like the rest of your body, supply of vital nutrients to the hair follicles is essential for the optimal growth and health of hair. Peas are good source of these nutrients which provide the following benefits to your hair.


Fiber and Protein
Peas are free of cholesterol and low in fat and sodium. They feed your muscles and brain. Each cup has 8.5 grams of protein, more than twice as much protein as a tablespoon of peanut butter. A cup of cooked peas also has 9 grams of fiber, adding bulk to your meal and helping you feel full. It also contains 9.5 grams of natural sugar that provides your brain with glucose without causing an abrupt spike in your blood sugar level.

Health benefits of chili and bell peppers

Chili peppers, despite their fiery hotness, are one of very popular spices known for their medicinal and health benefiting properties. The chili, actually, is a fruit pod from the plant belonging to the nightshade family (Solanaceae), within the genus, capsicum.
If you want more flavor in your food plus health benefits like weight loss and pain relief, try adding crushed red pepper to your meals. In traditional Chinese medicine and Ayurveda, a traditional form of Indian medicine, red peppers have been used to treat digestive problems, circulatory problems, infections and arthritis. Most crushed red pepper mixtures contain a variety of different peppers such as bell, jalapeno, ancho and cayenne peppers, which range from mild and peppery to hot and spicy. The pepper seeds are included to increase the spice level.
Red bell peppers are harvested green bell peppers that have ripened and matured, taking on a red color and a sweeter, milder flavor. They are rich in vitamins and can supplement your diet with essential minerals. To get the most nutritious, best-tasting product choose brightly colored red bell peppers with firm, tight skin, and avoid those with dull, shriveled skin.

Weight Maintenance

If you are trying to lose weight without sacrificing nutrition, red bell peppers can be beneficial. Each medium pepper provides 1.18 grams of protein, 2.5 grams of fiber and 5 grams of natural sugar, with only 37 calories. Whether you have red bell peppers in a breakfast omelet, on a salad at lunch or with other sauteed vegetables at dinner, they can contribute flavor to a variety of foods without adding an abundance of calories, fat or cholesterol.
Bell pepper is not only an excellent source of carotenoids, but also a source of over 30 different members of the carotenoid nutrient family. A recent study from Spain took a close look vitamin C, vitamin E, and six of these carotenoids (alpha-carotene, beta-carotene, lycopene, lutein, cryptoxanthin and zeaxanthin) in all commonly eaten foods and found that only two vegetables contained at least two-thirds of all the listed nutrients. One of these foods was tomato, and the other was sweet bell pepper! Bell pepper alone provided 12% of the total zeaxanthin found in the participants' diets. (Bell pepper also provided 7% of the participants' total vitamin C intake.)
Chili peppers are primarily used as spices, or minor ingredients in various dishes, spice blends and sauces.
They are usually eaten cooked, or dried and powdered, in which form they are known as paprika.

Capsaicin is the main bioactive plant compound in chili peppers, responsible for their unique pungent (hot) taste and many of their health benefits.
Bell peppers are low in calories! So, even if you eat one full cup of them, you get just about 45 calories. Bonus: that one cup will give you more than your daily quota of Vitamin A and C!
If cooked for a short period on low heat, bell peppers retain most of their sweet, almost fruity flavor and flavonoid content, which is a powerful nutrient.
The sulfur content in bell peppers makes them play a protective role in certain types of cancers.
The bell pepper is a good source of Vitamin E, which is known to play a key role in keeping skin and hair looking youthful.
Chili peppers are rich in various vitamins and minerals.
However, since they are only eaten in small amounts, their contribution to the daily intake is very small.
Vitamin C: Chili peppers are very high in vitamin C. Vitamin C is a powerful antioxidant, important for wound healing and immune function.
Vitamin B6: A family of B-vitamins, some of which have important functions in energy metabolism.
Vitamin K1: Also known as phylloquinone, vitamin K1 is essential for blood clotting and healthy bones and kidneys.
Potassium: 



An essential dietary mineral that serves a variety of functions in the body. Adequate intake of potassium may reduce the risk of heart disease (2).
Copper: Often lacking in the Western diet, copper is an essential antioxidant trace element, important for strong bones and healthy neurons.
Vitamin A: Red chili peppers are high in beta-carotene, which is converted into vitamin A in the body.
They are also good in other antioxidants such as vitamin-A, and flavonoids like ß-carotene, a-carotene, lutein, zea-xanthin, and cryptoxanthin. These antioxidant substances in capsicum help protect the body from injurious effects of free radicals generated during stress, diseases conditions.
Chilies carry a good amount of minerals like potassium, manganese, iron, and magnesium. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase.
Chilies are also good in B-complex group of vitamins such as niacin, pyridoxine (vitamin B-6), riboflavin and thiamin (vitamin B-1). These vitamins are essential in the sense that human body requires them from external sources to replenish.

Chili peppers' bright red color signals its high content of beta-carotene or pro-vitamin A. Even a small amount of red chili pepper provides vitamins C and A in abundance. Both the vitamins help boost immunity and fight against free radical damage. Vitamin A is essential for healthy mucous membranes that line the nasal passages, lungs, intestinal tract and urinary tract and serve as the body's defense against foreign substances.

*A study published in the 2006 issue of Cancer Research states that Capsaicin triggers suicide in both primary types of prostate cancer cell lines, those whose growth is stimulated by male hormones and those not affected by them. Scientists have proven that capsaicin can reduce cancer cells. There have been several scientific clinical studies completed that have shown that natural capsaicin directly slows and reduces the growth of leukemia cells.

Cancer :

 It has been noted that vitamin C, beta-carotene and folic acid found in chili reduces the risk of colon cancer. Chilies such as red pepper have cartonoid lycopene, which prevents cancer disease.

Heart Attack : 

Chilies have vitamin B6 and folic acid. The vitamin B reduces high homocysteine level. High homocysteine levels have been shown to cause damage to blood vessels and are associated with a greatly increased risk of heart attack and stroke. It also converts homocysteine into other molecules which is beneficial to lower cholesterol level.

Lung disease :

 Chilies gives relief from nasal congestion by increasing the metabolism. It also dilates airway of lungs which reduces asthma and wheezing. It relieves chronic congestion in people who are heavy drinkers.
Cigarette smoke contains benzopyrene which destroys the vitamin A in the body. The vitamin A present in chili reduces inflammation of lungs and emphysema caused due to cigarette smoking.

Detoxicants : 

Chilies acts as detoxifiers as they removes waste products from our body and increases supply nutrients to the tissues. It also acts as gastrointestinal detoxicants helping in digestion of food.

Pain killer : 

Chilies stimulates the release of endorphins that are natural pain killers. It relieves pain caused due to shingles (Herpes Zoster), bursitis, diabetic neuropathy and muscle spasm in shoulders, and extremities. It also helps in relieving arthritic pains in the extremities.

Antibiotic :

 Chilies brings fresh blood to the site of the infection. The fresh blood fights infection. The white blood cells and leukocytes present in the fresh blood fights viruses.

Brain : 

Capsaicin stimulates brain to excrete endorphin and gives a sense of pleasure when ingested. This is the reason people get addicted to chili.

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Health benefits of peanuts

peanuts are one of the popular oil seeds known to humankind since centuries. The kernels are enriched with many noteworthy health-benefiting nutrients essential for optimum health and wellness. They are actually legumes but carry almost all the qualities of other popular edible kernels such as pistachio, almonds, etc.
Botanically, they are small sized, underground fruit pods of plant belonging to the Fabaceae family, in the genus, Arachis. Some of the common names are groundnut, earthnuts, etc.
Eating nuts has been associated with plenty of health benefits — from increased cognitive function to protection from Alzheimer’s, as well as keeping your heart healthy. Now, scientists have added more benefits to that list: People who eat a lot of nuts might have a lower risk of mortality and developing chronic diseases, including respiratory disease, neurodegenerative disease, diabetes, cancer, and heart disease, according to a new study published in the International Journal of Epidemiology.
Peanut is a small annual dicotyledon herb growing up to a foot above the ground. It is thought to have originated in the Central Americas and from where it spread to rest of the world through Spanish explorers. Today, it is one of the widely cultivated oil-seed and established prime commercial crop in China, India, African nations, and the United States of America.
Cholesterol:

It lowers bad cholesterol and increases good cholesterol in the body . Peanuts contain mono-unsaturated fatty acids especially oleic acid that prevents coronary diseases.
Heart Healthy Fats: Peanuts contain monounsaturated and polyunsaturated fats that keep the heart healthy. A good level, of both; monounsaturated and polyunsaturated fats results in lowering blood cholesterol levels, and thereby reducing the risk of coronary heart diseases.
Antioxidants: 

Peanuts contain high concentrations of the antioxidantpolyphenols, primarily a compound called p-coumaric acid and oleic acid, that not only protect the heart but inhibit the growth of free radicals, keeping infection at bay.





Growth:

Peanuts are rich in proteins. The amino acids present in them are good for proper growth and development of body

Proteins:

 Protein is essential to the health of our cells. The cells in our body are constantly being replaced and repaired. To ensue that the new cells are healthy, and the damaged ones are repaired well, we need protein. Peanuts are an extremely high source of plant protein. It should be regularly incorporated in diet for children, vegetarians and protein deficient people.


Vitamins:

Peanuts contain B complex, vitamins like niacin, riboflavin, thiamin, vitamin B6, vitamin B9, pantothenic acid etc 

 Minerals:

Potassium, manganese, copper, calcium, magnesium, iron, selenium and zinc are some of the minerals present in peanuts. These play an important role in many different body functions
It’s been known for some time that nuts — which are rich in essential nutrients like fiber, protein, minerals, monounsaturated and polyunsaturated fatty acids, and antioxidants — have plenty of health benefits. One 2010 studynotes that “by virtue of their unique composition, nuts are likely to beneficially impact health outcomes. Epidemiologic studies have associated nut consumption with a reduced incidence of coronary heart disease and gallstones in both genders and diabetes in women,” and “studies consistently show that nut intake has a cholesterol-lowering effect.
Peanuts are rich in energy (567 calories per 100 g) and contain health benefiting nutrients, minerals, antioxidants and vitamins that are essential for optimum health.
Research studies have shown that peanuts contain high concentrations of poly-phenolic antioxidants, primarily p-coumaric acid. This compound has been thought to reduce the risk of stomach cancer by limiting formation of carcinogenic nitrosamines in the stomach.

Protects Skin:

Vitamin E in peanuts helps in maintaining the integrity of cells of mucous membrane and the skin. This protects them from free radicals which cause great damage
Vitamins: Vitamins are important for overall growth and development. Vitamins ensure vital health for cells and tissues, and for fighting infections, etc, that in return ensure smooth functioning of our organs. Peanuts provide our body with essential vitamins, that also help in regulating metabolism, converting fat and carbohydrates into energy, and facilitating bone and tissue formation. A good source of folate, peanuts reduce the incidence of birth defects, and anemia related conditions.
Fights Stomach Cancer:

Poly-phenolic anti-oxidants are present in the peanuts in high concentrations. P-Coumaric acid has the ability to reduce the risk of stomach cancer by reducing the productions of carcinogenic nitrous-amines

Low Risk of Weight Gain:

Women who eat peanuts or peanut butter at least twice a week are less likely to be susceptible to obesity than those who don’t. If you eat peanut butter every morning with bread slices, you have less chances of gaining weight
Reduces the Chances of Stroke:

The anti-oxidant, Resveratrol in peanuts prevents heart strokes by increasing theproduction of nitric oxide
The kernels are an excellent source of vitamin E (a-tocopherol); containing about 8 g per100 g. vitamin E is a powerful lipid soluble antioxidant which helps maintain the integrity of cell membrane of mucus membranes and skin by protecting from harmful oxygen free radicals.
Just a handful of peanuts per day provides enough recommended levels of phenolic anti-oxidants, minerals, vitamins, and protein
Gall Stones:

Just an ounce of peanuts or two tablespoons of peanut butter each week can save you from gall stones or gallbladder diseases with 25% reduced risk. This amazing health benefit of peanuts keeps all the diseases at bay

The nuts are packed with many important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates. 100 g of peanuts provide about 85% of RDI ofniacin, which contribute to brain health and blood flow to brain
Helps in Fertility:

If taken before and during early pregnancy, the folic acid lowers the risk of baby being born with serious neural tube defects reduced by up to 70% (14).


Regulates Blood Sugar:

Manganese in peanuts helps in calcium absorption, fats and carbohydratesmetabolism and sugar level 
regulation in blood 

The anti-inflammatory properties of peanuts treat skin disorders like psoriasis and eczema. The fatty acids present in peanuts also reduce swelling and skin redness. Peanuts contain Vitamin E, zinc and magnesium, which keeps the skin glowing from within and fights the bacteria that lead to acne. The protein content in peanuts also helps with cell regeneration
Peanut Benefits Of Hair:

 Peanuts contain several hair friendly nutrients that are beneficial for maintaining healthy hair. It contains a high level of omega 3 fatty acids which strengthens scalp health and hair follicles to promote hair growth Peanut is an excellent source of larginine, an amino acid which is very helpful for treating male pattern baldness and to encourage the growth of healthy hair. It also improves the health of artery walls and prevents blood clotting to improve blood flow. A proper blood flow throughout the body and hair is imperative to get healthy and strong hair.

Health benefits of cucumber

Cucumbers are extremely beneficial for overall health, especially during the summer since it is mostly made of water and important nutrients that are essential for the human body. The flesh of cucumbers is rich in vitamins A, C, and folic acid while the hard skin of cucumbers is rich in fiberand a range of minerals include magnesium, molybdenum, and potassium. Additionally, cucumber contains silica, a trace mineral that contributes greatly to strengthening our connective tissues. Cucumbers are known to heal many skin problems, under eye swelling and sunburn. Cucumbers also contain ascorbic and caffeic acids which prevent water loss, therefore cucumber is frequently applied topically to burns and dermatitis.
Cucumbers are the fourth most cultivated vegetable in the world and known to be one of the best foods for your body's overall health, often referred to as a superfood. Cucumbers are often sprayed with pesticides so it is important to buy organic or even better, grow them yourself.
The cucumber is a member of the botanical family Cucurbitaceae, along with honeydew, cantaloupe, and watermelon. Made up of 95 percent water, cucumbers are naturally low in calories, fat, cholesterol, and sodium.
It is one of the very low calorie vegetables; provide just 15 calories per 100 g. It contains no saturated fats or cholesterol. Cucumber peel is a good source of dietary fiber that helps reduce constipation, and offers some protection against colon cancers by eliminating toxic compounds from the gut.

Rehydrates body and replenishes daily vitamins - 

Cucumbers are 95 percent water, keeping the body hydrated while helping the body eliminate toxins. Cucumbers have most of the vitamins the body needs in a single day. Don't forget to leave the skin on because the skin contains a good amount of vitamin C, about 10 percent of the daily-recommended allowance.

Skin and hair care - 




If you don't like to eat the skin, it can be used for skin irritations and sunburns as aloe would be used. Place a slice over puffy eyes and its anti-inflammatory properties help reduce puffiness. The silicon and sulfur in cucumbers help to stimulate hair growth.
It is a very good source of potassium, an important intracellular electrolyte. 100 g of cucumber provides 147 mg of potassium but only 2 mg of sodium. Potassium is a heart friendly electrolyte helps bring a reduction in total blood pressure and heart rates by countering effects of sodium.

A Bright and Glowing Complexion

Cucumber is rich in silica, which is the essential component that aids in developing strong and healthy connective tissues in the muscles, ligaments, tendons, cartilage, and bone. Doctors often recommend cucumber juice because of the silica content to create healthier and brighter skin. Cucumber’s high water content makes it naturally hydrating, and it is well known that moisture is the best friend to healthy skin, so why not acquire the hydration naturally? The extract of cucumbers is often used topically for treating various types of skin ailments, including sunburn and swelling under the eyes. Ascorbic acid and caffeic acid are the two vital compounds in cucumbers that prevent water loss from the body. These are some of the reasons why cucumbers are applied topically for various skin problems.

Flushes out toxins. 

All that water in cucumber acts as a virtual broom, sweeping waste products out of your system. With regular use, cucumber is known to dissolve kidney stones.

Support heart health

Cucumbers contain potassium (152mg per cup), which can help lower blood pressure. A review of the best studies conducted on potassium intake showed that a higher intake "is associated with lower rates of stroke and might also reduce the risk of total cardiovascular disease."
Fights heat, both inside and out. Eat cucumber, and your body gets relief from heartburn. Apply cucumber on your skin, and you get relief from sunburn.

Protect your brain from neurological diseases

An anti-inflammatory substance called fisetin is present in cucumbers, as well as strawberries and grapes.
It has recently been suggested that fisetin plays an important role in brain health: It would have "the ability to reduce the impact of age-related neurological diseases on brain function," and it would also help maintain cognitive function in people with Alzheimer's disease.
Promotes joint health,

 relieves gout and arthritis pain -Cucumber is an excellent source of silica, which is known to help promotes joint health by strengthening the connective tissues. They are also rich in vitamin A, B1, B6, C & D, Folate, Calcium, Magnesium, and Potassium. When mixed with carrot juice, they can relieve gout and arthritis pain by lowering the uric acid levels
Supplies skin-friendly minerals: magnesium, potassium, silicon. That’s why cucumber-based treatments abound in spas.

Aids in weight loss

. Enjoy cucumbers in your salads and soups. My favorite snack? Crunchy cucumber sticks with creamy low-fat yogurt dip

Prevents Constipation and Keeps Kidneys Healthy

Cucumbers are a perfect blend of both fiber and water. Therefore, it helps to protect your body from both constipation and kidney stones. By drinking cucumber juice, you can consume both fiber and water at the same time. Reports say that the majority of Americans prefer to have a cucumber rich salad regularly as it is a great way to increase your fiber intake. Cucumber is also a good source of vitamin C, silica, potassium and magnesium; which all have their own health benefits. Cucumbers have an extraordinary amount of water (about 96%) that is naturally purified, thus making the water content much higher in quality than ordinary water. Cucumber skin contains high levels of vitamin A, so you will gain more nutrition if you eat the entire thing, skin and al
Fight cancers -

 Cucumber are known to contain lariciresinol, pinoresinol, and secoisolariciresinol. These three lignans have a strong history of research in connection with reduced risk of several cancer types, including breast cancer, ovarian cancer, uterine cancer and prostate cancer.
 
Home care - 

Eliminates a foggy mirror. Before taking a shower, rub a cucumber slice along a mirror and it will eliminate the mirror fogging up. Instead of WD40, take a cucumber slice and rub it along a squeaky hinge and your door will stop squeaking.
They surprisingly have a high amount of vitamin K, provides about 17 µg of this vitamin per 100 g. Vitamin-K has been found to have a potential role in bone strength by promoting osteotrophic (bone mass building) activity. It also has established role in the treatment of Alzheimer's disease patients by limiting neuronal damage in their brain.
Aids in weight loss and digestion - 

Due to its low calorie and high water content, cucumber is an ideal diet for people who are looking for weight loss. The high water content and dietary fiber in cucumbers are very effective in ridding the body of toxins from the digestive system, aiding digestion. Daily consumption of cucumbers can be regarded as a remedy for chronic constipation.
Cures diabetes, 




reduces cholesterol and controls blood pressure - Cucumber juice contains a hormone which is needed by the cells of the pancreas for producing insulin which has been found to be beneficial to diabetic patients. Researchers found that a compound called sterols in cucumbers may help reduce cholesterol levels. Cucumbers contain a lot of potassium, magnesium and fiber. These work effectively for regulating blood pressure. This makes cucumbers good for treating both low blood pressure and high blood pressure.
Revives the eyes

. Placing chilled slices of cucumber on the eyes is a clichéd beauty visual, but it really helps reduce under-eye bags and puffiness.

Refreshes the mouth.

Cucumber juice refreshes and heals diseased gums, leaving your mouth smelling good.
Hangover cure - To avoid a morning hangover or headache; eat a few cucumber slices before going to bed. Cucumbers contain enough sugar, B vitamins and electrolytes to replenish many essential nutrients, reducing the intensity of both hangover and headache.

. Maintain a healthy weight

Cucumbers are very low in calories (16 calories per cup) and they also contain fiber in the skin. And foods that contain fiber can help maintain a healthy weight.
Reduces cholesterol. A compound called sterols in cucumber helps reduce bad cholesterol.


Protect your bones

Cucumber are a good source of vitamin K: One cup contains 22 percent of the recommended daily intake of vitamin K. This vitamin is essential for bone health, as low vitamin K intakes have been associated with a higher risk for bone fracture. Vitamin K is also important for improving calcium absorption in the bones.
Protect your skin against the effects of aging
There is a reason why cucumbers are used in skin care: They have been shown to be effective as a potential anti-wrinkle agent in cosmetic products, protecting our skin form the effects of aging.


Relieve pain

Flavonoids, which are anti-inflammatory substances, and tannins in cucumbers have both been shown to limit the release of free radicals in the body and to reduce pain.
Keeps kidneys in shape. Cucumber lowers uric acid levels in your system, keeping the kidneys happy.

Health benefits of watermelon

The health benefits of watermelon include the prevention of kidney disorders, high blood pressure, the prevention of cancer, diabetes, heart disease, heat stroke, macular degeneration and impotence.
Watermelon might be a summer fruit, but you tend to be able to find it all year round and you really ought to take advantage of its availability because, as it turns out, watermelon is incredibly good for you. So what are the health benefits of watermelon? Well, for one thing, it can help lower blood pressure in the obese. It’s also a natural diuretic that can help hydrate your body. It’s also a great sweet treat that’s still incredibly low in calories, and practically free from cholesterol and fat.
Scientists have taken notice of watermelon's high lycopene levels — about 15 to 20 milligrams per 2-cup serving, according to the National Watermelon Promotion Board — some of the highest levels of any type of fresh produce. Lycopene is a phytonutrient, which is a naturally occurring compound in fruits and vegetables that reacts with the human body to trigger healthy reactions. It is also the red pigment that gives watermelons, tomatoes, red grapefruits and guavas their color.


Lycopene has been linked with heart health, bone health and prostate cancer prevention. It's also a powerful antioxidant thought to have anti-inflammatory properties, according to Victoria Jarzabkowski, a nutritionist with the Fitness Institute of Texas at The University of Texas at Austin.
Watermelon is incredibly hydrating (up to 92% water!) and is naturally low-fat. Make this melon a part of your daily diet and you will reap amazing benefits that range from improving cardiovascular health to nourishing your eyes and revving up your immune system! Read below and see for yourself
Watermelon may be one of the most appropriately named fruits. It’s a melon that’s 98 percent water. It’s also got a healthy amount of vitamin A and C, potassium, magnesium, and other important nutrients.
*The most popular part of the watermelon is the pink fruit, but like its cousin, the cucumber, the whole thing is edible. This includes the green scraps that usually end up in the compost bin.
The fruit even works as a natural aphrodisiac and a natural Viagra when circulation is the problem.
Alleviates high blood pressure.
* Diuretic: Watermelon is a natural diuretic (as if the name isn’t a straightforward giveaway) and good for hydration.
Vitamin and mineral rich: The body needs all sorts of vitamins and minerals to function.
* Low in calories: A cup of watermelon contains about 80 calories.

Natural Viagra: 

In the area of improved circulation,one study has found that watermelon has Viagra-like effects where increased circulation is a necessity.
Watermelons have become synonymous with summer and picnics, and for good reason. Their refreshing quality and sweet taste help to combat the heat and also provide a guilt-free, low maintenance dessert for kids and adults alike to enjoy.
Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions. Many studies have suggested that increasing consumption of plant foods like watermelon decreases the risk of obesity and overall mortality, diabetes, heart disease and promotes a healthy complexion and hair, increased energy, overall lower weight.
The long list of healthy or beneficial effects of watermelons are mainly derived from its unique nutrients, vitamins, minerals, and organic compounds. These include significant amounts ofvitamin C, calcium, magnesium, fiber, protein, and a very large amount of potassium. Furthermore, they contain vitamin A, vitamin B6, niacin, thiamin, and a wide variety of carotenoids and phytonutrients, including lycopene!
These components of watermelons contribute to its major impact on health; let’s explore some more details of those benefits below.

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 known to cause cancer. Lycopene intake has been linked with a decreased risk of prostate cancerprevention in several studiesReduces Body Fat
The citrulline in watermelon has been shown to reduce the accumulation of fat in our fat cells. Citrulline is an amino acid which converts into arginine with help from the kidneys. When our bodies absorb citrulline it can take the step of converting into arginine if so required. Citrulline, when consumed, has the ability to (through a series of steps) block the activity of TNAP (tissue-nonspecific alkaline phosphatase) which makes our fat cells create less fat, and thus helps prevent over-accumulation of body fat.
Low Calorie

One ounce of watermelon seeds contains approximately 158 calories. That’s not much lower than an ounce of Lay’s Potato Chips (160 calories), but let’s take a look at what constitutes an ounce. There are approximately 400 watermelon seeds in a single ounce, far too many to eat in one sitting. By contrast, there are only 15 potato chips in an ounce, far less than most people would normally munch in one sitting.
A large handful of watermelon seeds weighs about 4 grams, which contains about 56 seeds and just 22 calories. Far less than a bag of potato chips!
Digestion and regularity: 

Watermelon, because of its water and fiber content, helps to prevent constipation and promote regularity for a healthy digestive tract.
Iron
A handful of watermelon seeds contains about 0.29 mg of iron. It might not seem like much, but the FDA only recommends adults get 18 mg in their day. Iron is an important component of hemoglobin — carrying oxygen through the body. It also helps your body convert calories into energy

Blood pressure: 

A study published by the American Journal of Hypertension found that watermelon extract supplementation reduced ankle blood pressure, brachial blood pressure and carotid wave reflection in obese middle-aged adults with prehypertension or stage 1 hypertension and that watermelon extract improved arterial function.
Diets rich in lycopene may help protect against heart disease.


Magnesium

One of several minerals found in watermelon seeds is magnesium. In a 4 gram serving, you’ll get 21 mg of magnesium. The FDA recommends adults get 400 mg of this mineral daily. Magnesium is essential for many of the body’s metabolic functions. It’s also required to maintain nerve and muscle function, as well as immune, heart, and bone health.
It May Make You Better in Bed
No, watermelon rind isn’t nature-powered Viagra, but some research shows that it may help men with mild to moderate erectile dysfunction. Its libido-boosting powers come from the amino acid citrulline, which is concentrated in the rind.
Asthma prevention:

The risks for developing asthma are lower in people who consume a high amount of certain nutrients. One of these nutrients is vitamin C, found in many fruits and vegetables including watermelon.
Heart health

Watermelon's high levels of lycopene are very effective at protecting cells from damage and may help lower the risk of heart disease, according to a study at Purdue University. Also, the fruit's concentrations of citrulline and arginine are good for your heart. Arginine can help improve blood flow and may help reduce the accumulation of excess fat. A study published in the American Journal of Hypertension found that watermelon extracts helped reduce hypertension and lower blood pressure in obese adults.
Watermelons are mostly water — about 92 percent — but this refreshing fruit is soaked with nutrients. Each juicy bite has significant levels of vitamins A, B6 and C, lots of lycopene, antioxidants and amino acids. There's even a modest amount of potassium. Plus, this quintessential summer snack is fat-free, very low in sodium and has only 40 calories per cup.
Scientists have taken notice of watermelon's high lycopene levels — about 15 to 20 milligrams per 2-cup serving, according to the National Watermelon Promotion Board — some of the highest levels of 
any type of fresh produce. Lycopene is a phytonutrient, which is a naturally occurring compound in fruits and vegetables that reacts with the human body to trigger healthy reactions. It is also the red pigment that gives watermelons, tomatoes, red grapefruits and guavas their color.Lycopene has been linked with heart health, bone health and prostate cancer prevention. It's also a powerful antioxidant thought to have anti-inflammatory properties, according to Victoria Jarzabkowski, a nutritionist with the Fitness Institute of Texas at The University of Texas at Austin.
To really maximize your lycopene intake, let your watermelon fully ripen. The redder your watermelon gets, the higher the concentration of lycopene becomes. Beta-carotene and phenolic antioxidant content also increase as the watermelon ripens. Nevertheless, "All parts of the watermelon are good. There are a lot of nutrients throughout," said Jarzabkowski. This includes the white flesh nearest the rind.
Another phytonutrient found in the watermelon is the amino acid citrulline, which converts to the amino acid arginine. These amino acids promote blood flow, leading to cardiovascular health, improved circulation, and according to research at Texas A&M University, erectile dysfunction improvement (you'd probably have to eat a lot of the fruit to get a Viagra-like effect, though)


Diabetes: 

Diabetic patients, who are supposed to have a low energy and low sugar diet, often complain about starving since they don’t get to eat their staple diets, which gives them the feeling of being half fed. Watermelons can be a good supplement for them. In spite of being sweet in taste, a thick wedge will give you very few calories, since ninety nine percent of its total weight is composed of water and roughage. Moreover, the various vitamins and minerals such as potassium and magnesium help in proper functioning of insulin in the body, thus lowering the blood sugar level. Arginine, another component found in watermelons, is very effective at enhancing the impact of insulin on blood sugar. Diabetic patients can also have curries, steaks, and salads made from water melon rinds, which are even lower in sugar.

Health benefits:

Anti-inflammatory properties

"The lycopene in watermelon makes it an anti-inflammatory fruit," Jarzabkowski said. Lycopene is an inhibitor for various inflammatory processes and also works as an antioxidant to neutralize free radicals. Additionally, the watermelon contains choline, which helps keep chronic inflammation down, according to a 2006 article published in Shock medical journal.
Reducing inflammation isn't just good for people suffering from arthritis. "When you're sick, you have cellular damage, which can be caused by a variety of factors including stress, smoking, pollution, disease, and your body becomes inflamed," Jarzabkowski said. "It's called 'systemic inflammation.'" In this way, anti-inflammatory foods can help with overall immunity and general health.

Improves Eye Health

Watermelon is a wonderful source of beta-carotene (that rich red hue of watermelon = beta carotene) which is converted in the body to vitamin A. It helps produce the pigments in the retina of the eye and protects against age-related macular degeneration as well as prevents night blindness. Vitamin A also maintains healthy skin, teeth, skeletal and soft tissue, and mucus membranes.

Immune Support, Wound Healing & Prevents Cell Damage

The vitamin C content in watermelon is astoundingly high. Vitamin C is great at improving our immune system by maintaining the redox integrity of cells and thereby protecting them from reactive oxygen species (which damages our cells and DNA). The role of vitamin C in healing wounds has also been observed in numerous studies because it is essential to the formation of new connective tissue. The enzymes involved in forming collagen (the main component of wound healing) cannot function without vitamin C. If you are suffering from any slow-healing wounds, up your intake of 
vitamin C heavy fruit.

kidney Disorders:

Watermelons contain a lot of potassium, which is very helpful in cleaning or washing out the toxic depositions in the kidney. Moreover, it is helpful in reducing the concentration of uric acid in the blood, thereby reducing the chances of kidney damage and the formation of renal calculi in that organ. Added to this, being high in water content, it induces frequent urinating, which is again helpful for cleaning of the kidneys. Also, the anti oxidants present in watermelon ensure good health of the kidneys for a long time, and reduce signs of premature aging like wrinkles and age spots on the skin .Watermelon is a natural diuretic which helps increase the flow of urine, but does not strain the kidneys (unlike alcohol and caffeine). Watermelons helps the liver process ammonia (waste from protein digestion) which eases strain on the kidneys while getting rid of excess fluids.

Muscle & Nerve Support

Rich in potassium, watermelon is a great natural electrolyte and thus helps regulate the action of nerves and muscles in our body. Potassium determines the degree and frequency with which our muscles contract, and controls the excitation of nerves in our body.

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