Lycopene Leader Watermelon is the Lycopene Leader in fresh produce, having higher concentrations of lycopene than any other

fresh fruit or vegetable. In fact, fresh watermelon contains higher levels of lycopene than fresh tomatoes a 2-cup serving of watermelon contains and average of 18.1 mg and one medium-si!ed tomato contains " mg. Heart Healthy Watermelon has heart healthy properties because it is naturally low in saturated fat, total fat and cholesterol. # recent study by the $nited %tates &epartment of #griculture '$%&#( about watermelon consumption )eart )ealthyand heart healthy benefits was completed and published *arch 2++,. -he .W/0 has four new structure-function claims derived from this study1 1. Watermelon consumption increases free arginine and citrulline, which can help maintain cardiovascular function. 2. 2ating watermelon can help maintain cardiovascular health. 3. Watermelon has amino acids such as citrulline and arginine that help maintain the arteries. ". Watermelon amino acids citrulline and arginine can help maintain blood flow and heart health. 5-A-Day turns to Fruit and Veggies More Matters! 5 a Day the color way -he /roduce for 0etter )ealth 4oundation, #merican 5ancer Institute, #5I6 6eport indicates people who eat five or more servings of fruit and vegetables every day have half the ris7 of developing cancer as those who only eat one or two servings per day. -hat8s a very good reason to eat your fruit and vegetables9 Loo7 for recipes that per serving contain at least one serving of fruits and vegetables with no more than 3+: of the calories from fat, 1+: from saturated fat, 1++ milligrams cholesterol and "8+ milligrams sodium

Nutrition Facts 4&# nutrition label for watermelon. ;ne serving si!e e<uals 2 cups of diced watermelon. =itamins > *inerals1 Watermelon Is /ractically # *ultivitamin $nto Itself # 2-cup serving of watermelon is an e?cellent source of =itamins #, 0 and 5. =itamin # found in watermelon is important for optimal eye health. =itamin 0 found in watermelon is used by the body to manufacture brain chemicals 'neurotransmitters(, such as serotonin, melatonin and dopamine, which preliminary research shows may help the body cope with an?iety and panic. =itamin 5 in watermelons can help to bolster your immune system8s defenses against infections and viruses and is 7nown to stimulate the immune system and protect against free radical damage. /otassium # two-cup serving of watermelon is also a source of potassium@, a mineral necessary for water balance and found inside of every cell. /eople with low potassium levels can e?perience muscle cramps. # two-cup serving has less than 1+ percent of the daily reference value for potassium.

Seeds of Health 1. Watermelon *ay )elp -o Lower 0lood /ressure .ot only is watermelon delicious but it may also help to save your life. Watermelon is naturally rich source of the mineral potassium, which, among numerous vital roles, also helps to lower blood pressure. 6esearchers recently discovered that people who have high blood pressure can lower it by increasing their potassium inta7e. #n eating plan called &ietary #pproaches to %top )ypertension '7nown as the &#%) diet(, notable for its emphasis on the consumption of fruit and vegetables and low-fat dairy products, significantly lowers blood pressure and it may also help prevent and control high blood pressure. *a7e sure to consult your physician if you plan to ma7e any changes to your diet. 2. 0lushing with /ride1 Watermelon is 0ursting with Lycopene # plant pigment found in only a few red plant foods such as tomatoes and watermelon, lycopene is thought to have antio?idant capabilities. While tomatoes traditionally have been used in lycopene research because of their established lycopene levels, scientists recently discovered that watermelon have as much lycopene --or more than--that found in raw tomato. # 2-cup serving of watermelon contains 18.1 mg while one medium-si!ed tomato contains " mg. %tudies also suggest that the bioavailability of lycopene in fresh watermelon is comparable to that in tomato Auice. &eep red flesh is the best indicator of the sweetest and most nutritious watermelon. 3. Watermelon for 0rea7fast 2ating a slice of watermelon in the morning not only is a refreshing way to start the day, but it also helps to promote healthy eating patterns and ward off obesity. 0rea7fast is one of the most important meals of the day, because it replenishes your body8s energy levels in the morning. ;ne study indicates that people who s7ip brea7fast are fatter, tend to smo7e more, drin7 more alcohol and e?ercise less than those who ma7e time for the meal. #nother recent study showed that people who routinely s7ipped brea7fast were more than four times as li7ely to be obese as those who ate brea7fast regularly. # perfect brea7fast food that is easy to prepare and is available year round, watermelon is highly nutritious for all ages, including fussy children who li7e sweet foods.

". Watermelon1 5 for Bourself # hefty 2C percent of the &aily =alue for vitamin 5 can be found in two cups of watermelon. #n essential vitamin important for healthy teeth and gums, vitamin 5 helps in the absorption of iron, aids in the maintenance of normal connective tissue s7in health, immune functions and wound healing. It also has antio?idant properties, helping to prevent cell damage by neutrali!ing Dfree radicalsD E molecules believed to be associated with aging and certain diseases. %tudies have shown that people who eat foods high in vitamin 5 such as watermelon have lower rates disease. #nd a growing body of evidence suggests that people who eat enough fruit and vegetables to meet the daily re<uirements for vitamin 5 have healthier blood pressure levels than those who donFt eat enough of these important foods. C. 0uild Bour Immune %ystem Watermelon is a rich source of vitamin #, which plays an important role in vision, bone growth, reproduction, cell division and cell differentiation, which is the process by which a cell decides what it is going to become. =ital for many other functions, including the regulation of the immune system, =itamin # may help lymphocytes, a type of white blood cell that fights infections, function more effectively. 6esearch shows that vitamin # influences the types and amounts of immune cellsEsuch as --helper cells Eand immune system molecules, called interferons and interleu7ins, that your body produces in response to infection. -hese cells and molecules affect how slowly or <uic7ly it ta7es your body to overcome an infection or inflammation. # 2 cup serving will give you 3+ percent of the &aily =alue for this important vitamin. 5utting up s<uares of watermelon for dessert or a daily snac7 is a sweet way to help to 7eep your immune system strong and robust. . )ow %weet It Is1 Lose Weight the )ealthy Way ;besity has reached epidemic proportions in the $nited %tates, with more than +: of adults overweight or obese, placing over G, million #mericans to a host of chronic diseases. #t only "+ calories per 2 cups of diced pieces, watermelon is one of the best foods to eat for anyone who is watching their weight. 4urthermore, there is no fat in watermelon. -o ma7e a delicious fruit salad that is low in calories, rich in nutrients and also loo7s pretty, carve watermelon, honeydew, and cantaloupe balls and mi? with blueberries and place on watermelon wedges 'with rinds removed(. &onFt forget to eat the watermelon wedges9

,. -he 2nergy 4ruit #vailable in watermelon, thiamine is a water soluble 0 vitamin that helps the body cells convert carbohydrates into energy. 6e<uired for proper health, thiamine is also essential for the functioning of the heart, muscles, and nervous system. -hiamine is sensitive to heat and, li7e other water soluble vitamins, leaches into coo7ing waterH all the more reason to get your thiamine from an unprocessed source such as watermelon. -o garner the satisfying flavor and impressive nutritional characteristics of watermelon, try a refreshing watermelon slush, which appeals to 7ids and adults ali7e. 0lend together 1 cup diced watermelon, 3I" cup crac7ed ice, 1 tablespoon lime or lemon Auice, 1 tablespoon sugar or honey. /lace in free!er and enAoy9 8. 0est 0et1 Watermelon is a .atural %ource of 0eta-5arotene Watermelon is a rich reservoir of beta-carotene, a carotenoid believed to have notable antio?idant capacity. #ntio?idants see7 out and neutrali!e Dfree radicals,D molecules that can cause cell damage lin7ed to aging and the onset of certain diseases. .utritionists anticipate that watermelon will become a significant source of carotenoids in the human diet. In addition, researchers are currently investigating the health benefits of other carotenoids such as beta-crypto?anthin that may also be found in watermelon. %lice a watermelon into flat circles and use your favorite coo7ie cutters to ma7e fun shapes out of this highly nutritious delight. G. )eart )ealthy Watermelon Watermelon is a nutritional winner that is naturally low in saturated fat, total fat and cholesterol. %tudies suggest that people who eat at least three servings of fruits and vegetables a day have a substantially lower ris7 of dying from stro7e, heart disease and all other causes than people who eat no more than one serving a day. #nd fresh is best1 %cientists speculate that nutrients found in whole foods such as natural watermelon may interact to provide benefits that are greater than the benefits provided by nutrients in supplements. 5ubes of watermelon add color, flavor, and e?ceptional nutrition to salads. 1+. Jot WatermelonK Jet )ydrated9 ItFs no coincidence that the word water appears in watermelon. -hirst <uenching watermelon can help to replenish body fluids1 one cup of diced watermelon is about G+: water. Water is the most vital nutrient for life-over two-thirds of your body is made up of water. #long with drin7ing plenty of water, eating watermelon will help to provide you with li<uids your body needs for optimum health. -ry refreshing watermelon Auice, which is now sold in some supermar7ets. ;r you can easily ma7e watermelon Auice

yourself1 %lice a chilled watermelon into 2 inch slices and place in a blender or food processor and process until smooth. /ress through a fine sieve, strain and discard seeds and pulp, pour the Auice into a pitcher, chill and serve cold. 11. 0 )appy1 Watermelon /rovides =itamin 0 #long with a host of other vital nutrients, watermelon provides vitamin 0 . -his important vitamin has been the focus of numerous studies that indicate that a diet rich in vitamin 0 may help to protect against heart disease and possibly cancer. # wide body of research shows that vitamin 0 may help to lower levels of a substance called homocysteine, which is lin7ed to heart disease ris7. #nd a recent study reported that among nearly 33,+++ women, those with the highest blood concentrations of vitamin 0 face a 3+ percent lower ris7 of breast cancer than do women with the lowest concentrations of the vitamin in their blood. =itamin 0 is easily destroyed in processing of foods, all the more reason to enAoy fresh, natural watermelon. Leep watermelon chun7s, slices or Auice in your refrigerator. 12. -a7e 4ive1 *a7e Watermelon ;ne of your C a &ay 2ating C or more servings of vibrant and colorful fruits and vegetables a day is part of an essential plan for healthier living. 0eautiful to behold, deeply colored fruits and vegetables provide a broad array of vitamins, minerals, fiber, and phytochemicals your body needs to maintain good health and energy levels as well as to protect against the effects of aging, and reduce the ris7 of cancer and heart disease. #lways 7eep fresh fruit and vegetables in the house. 5ubes of watermelon can be added to fruit salads, on top of yogurt or sherbet. Bou can top your waffles with watermelon cubes to ma7e sure you and your 7ids are receiving the proper nutrients.