Load up on this holistic heart helper, immunity booster

By Mercedes Kay Gold, CNP, CPT

Hello summer heat and humidity. Nothing says summertime love like a wonderous watermelon. It’s next to impossible to pass on the eye-catching gorgeous green rind hiding the bounty of bright red flesh. Watermelon is the quintessential nutrient-dense super snack to beat the heat. Staying hydrated supports optimal health. Watermelon is 92 per cent water, making it a low-calorie option for those with an eye on weight loss and weight management. Watermelon has been given a bad rap over the years. Yes, watermelon contains sugar, but that’s thanks to Mother Nature, not man. The glycemic value is 80, and the glycemic load is fine. Go ahead and indulge, spiking your blood sugar is a no-go. One cup of watermelon is a mere 46 calories, 11.5 grams of good carbohydrates and the sugar is 9.4 grams!

Summer colds are real and citrus may be your usual vitamin C go to, but watermelon is a food-friendly choice to boost immunity. Loads of lycopene is courtesy of the ravishing ruby red color. Fall head over heels in the watermelon patch as this magnificent melon outranks the tomato for lycopene love. Red hues been associated for quite some time as the reason behind helping decrease the risk of some types of cancer. Red produce may also help lower blood levels of insulin-like growth factor. Watermelon is truly wonderful. The cucurbitacin E vitamin is thought to promote autophagy of cancer cells.

An array of antioxidants helps lower inflammation, the silent killer in the body. In one study, rats fed watermelon powder to support an unhealthy diet developed less oxidative stress and lower levels of the C-reactive protein or the inflammatory marker than the control group.

Lycopene love is linked to eye health. Wonderful watermelon may be your juicy ticket to helping prevent macular degeneration.

Loads of vitamins C and A plus B6 help support collagen production, as well as helping create and repair skin cells for supple skin.

Watermelon is a dream for those suffering from digestive drama.

Watermelon is a great pre-workout snack thanks to citrulline, an amino acid linked to improving exercise performance and reducing post-workout soreness. Its high-water content improves hydration in between workouts sets, halftime soccer snacking and along a trail. It’s important to note, citrulline may increase nitric oxide levels in the body. This is great news for those with high cholesterol or blood pressure and those in need of some holistic heart health help.

Watermelon contains beta-cryptoxanthin, a natural pigment that may protect joints from inflammation. Pain-free living equals the freedom to stay active and fit.

Choose a watermelon with seeds and reap the benefits. Whether you eat raw or dried, the seeds are mega-rich in magnesium, helping support energy production and healthy blood pressure.

Watermelon is water on-the-go plus boatloads of benefits. Whether you cube, juice or freeze, watermelon is plate perfect for every meal. Pair with fresh mint and feta for an easy breezy summertime salad. Juice and freeze into popsicles to beat the heat. Take the burden off the body and do a mono fast. Watermelon is a hydrating detox and lymphatic system support.

Choose an organic watermelon that is not a top 10 in looks. Go ugly! Dark spots, thick ridges and a giant yellow spot not white are the way to go. Yellow is synonymous with sunshine and translates to the watermelon wow factor. Press the outside skin firmly. Feel a slight give? This is a sign the watermelon is ripe and ready. Knock knock, who’s home? The hollow noise is one more indicator this watermelon should be going straight from the store to your stomach. Cut, cube and store in a glass container in the fridge for healthy snacking.

Happy summer!

Mercedes Kay Gold is a certified personal trainer, certified group fitness coach and certified nutritional practitioner, sharing holistic love through writing and appearing on television. When not helping others live their best life, she enjoys spending time in nature with her grandson, Theodore.

@mercedeskaygoldfitness

https://pubmed.ncbi.nlm.nih.gov/25631716/

https://pubmed.ncbi.nlm.nih.gov/33308806/

https://pubmed.ncbi.nlm.nih.gov/25517106/

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