Nutritional Health Facts Of A Watermelon

There is a popular belief that watermelon, which is made of completely water and sugar, watermelon actually having a nutrient dense food that consumes a high amount of vitamins, antioxidants.  These became very friendly fruit in picnics and also for complete summer. It’s refreshing quality, sweet taste helps to control the heat and provide guilt free , low maintenance deserts for small kids and adults also great alike to enjoy.  Watermelon is a member of botanical family of Cucurbitaceace. In general there are five types of watermelons existed and they follow: seedless, seeded, mini, orange and lastly yellow.

Nutritional Facts of Watermelon

The nutrient value for 1 cup of watermelon juice (nearly 150g) contains:

Saturated fats                                    –     0.38g

Fats                                                     –     0.36g

Carbohydrate                                    –     17.97g

Protein                                               –     1.45g

Energy                                                –     71cal

Nutrition value                                 –     1 cup (150g)

Protein                                               –     7%

Fats                                                     –     4%

Carbohydrates                                  –     89%

Fiber                                                   –     1 g

Cholesterol                                        –     0 mg

Polyunsaturated fats                       –     0.119g

Monounsaturated fats                    –     0.088g

Electrolytes (sodium potassium) –   2mg (sodium) 267mg (potassium)

Possible Health Benefits Of Watermelon:

Many of the studies suggested that consumption of more plant foods like watermelon reduces the risk of obesity, heart diseases, diabetes. It promotes a black nourished hair and healthy complexion, increases energy levels of body and overall lower weight. By consuming all kinds of fruits and vegetables which leads to reduced risk of many seasonal and also lifestyle related health conditions.

1.  Asthma Prevention:

The chance of asthma is always lower in the people who consume a rich amount particular nutrients. Among these nutrients vitamin C heavily found in watermelon including many fruits and vegetables.

Asthma Prevention

2. Blood pleasure:

An American journal published that hypertension found in watermelon which reduces the blood pressure. This watermelon also improves the arterial function. Generally people take lycopene to prevent from different types of cancers. These watermelons also having this lycopene which fights against heart disease.

Regulates Blood Pressure

3. Digestion and Regularity:

The water and fiber content that present in watermelon helps to prevent from constipation and promote a healthy digestive tract regularly. Having one cup of watermelon provides 23% of daily needs. Adequate intake of vitamin C also needed to build and maintain collagen (it provides a clear structure to hair and skin).

Digestion and Regularity with watermelon

4. Hydration:

These watermelons are made of 93% of water with adding of important electrolytes, it is a great snack to have on summer months to protect from dehydration.

Hydration from watermelon

5. Inflamation:

The most important nutrient versatile and Choline is existed in watermelon that aids our bodies in sleep. Choline also helps to maintain the cellular membranes structure, helps to support transmission of nerve impulse, assist in absorption of t and controls chronic inflammation.

controls inflammation

6. Muscle Soreness:

Watermelon juice has been helps to reduce muscles soreness and also improves recovery time in athletes. Many of researches finalizes that it contains amino acid L- citrulline existed in watermelon.

Muscle Soreness

7. Skin:

Watermelons are great for your skin because it is filled with vitamin A, which required for sebum production that keeps your hair moisturized. Vitamin A is a necessary vitamin for the growth of complete body tissues including hair and skin. Overall hydration is contributed by watermelon which contributes a healthy look of skin and hair.

watermelon for skin

Potential Health Risks Of Consuming Watermelon:

Eating pattern is always most important for any of food item. Diet should not be in abnormal way, it always is in a clear way and this shows disease prevention, achieves great health. It’s better to have that diet with variety than individual food.

Watermelon Recipes That Will Make Your Hot Summer As A Safe Summer:

Follow these simple recipes

1. Feta skewers, watermelon and tomato with lime and mint:

Feta skewers, watermelon and tomato with lime and mint


  • 2 large tomatoes
  • 3 cups of watermelon
  • 8 ounces feta cheese
  • 1 tablespoon of fresh lime juice
  • 2 tablespoons of fresh mint
  • 1 tablespoon of olive oil
  • 1 teaspoon of salt
  • ½ teaspoon of fresh black pepper
  • 36 wooden skewers (3 inch)


Gently cut the tomatoes into 1 inch pieces and also cut the watermelons into size of 1 inch. Look over that cheese should be cubed. Including tomatoes, remaining 7 ingredients mixed in a large bowl. Cover the bowl and chill it up to 40 minutes Thread 1 tomato slice, feta cube, 1 watermelon cube onto a skewer and place in a serving bowl, repeat with remaining skewers. Drizzle the remaining with marinade and serve.

2. Watermelon And Arugula Salad:

Watermelon And Arugula Salad


  • ½ pound baby leaves of arugula
  • 2 pounds of seedless watermelon
  • 1/3 cup of olive oil
  • ¼ cup of fresh lemon juice
  •  1 teaspoon of salt
  •  ½ teaspoon of black pepper
  •  ½ pound of parmesan cheese


Place the watermelon arugula in large bowl, whisk both in the olive oil, pepper, salt, lemon juice. Pour enough dressing on arugula to get moisten. Toss well and placed on salad plates. With a vegetable peeler or a sharp knife, shave the parmesan in to large fine shards and sprinkle them on arugula, watermelon. Finally spray with salt and serve.

Nutritional Facts of Fruits – Part 1

Food that we ate in our daily life, fruits are considered as a most healthy food that available to us. At present we are having thousands of varieties of fruits available in the market. Each of the fruit having their own respective benefits that helps a lot to our human body.

Fruits are having a large amount of vitamins, minerals and many more that benefits to human body. Vitamins and minerals occur actually in the fruits and always better to eat fruits to gain vitamins and minerals.

Nutritional Facts of Fruits

If you find that eating fruits are becoming bore then just change the menu to some dried fruits to your breakfast. At least eat a small fruit half an hour before and after your regular workouts. Make it as a mandatory that having a complete bowl of fruit near your TV table. Once you implemented all these steps in a great way in your daily diet, then automatically find that you a have a lighter body which helps to your life.

Welcome to all to know the best benefits of some fruits.


Ackee Fruit

Ackee is a plant that gives a sweet, delicious and nutritious fruit which commonly found throughout Caribbean. Ackee fruit is high in protein gain and also having low calorie with great vitamin B and vitamin C and also other like zinc, potassium and calcium. This fruit tastes like scrambled eggs. Add little salt and little bit of cod fish and oil to a great taste which serves as a best taste meal. This fruit greatly reduces your risk of becoming constipated. Having plenty of Ackee might help you to lose your weight and also reduces risk of heart diseases and type 2 diabetes. It functions your central nervous system. A small bunch of crushed Ackee leaves is applied to forehead to alleviate headaches.




2. Black sapote:

Black Sapote

This black sapote is a delicious beverage, the pulp of this fruit can be either eaten raw or, in most of the cases it should be mixed with milk or juices. It also used in the preparation of ice-cream and liquors. It is the easiest option to gear up on vitamin ‘C’ which enhances our resistances against bacteria and viruses around us. It’s having a good source of potassium. In general human beings require more than 100mg of potassium every day. This fruit contains an amount of 350mg of potassium. Black sapote is a fruit that packed with lot of minerals and vitamins including iron which is a part of red blood cells and helps for hemoglobin production.


3. Calabash:

Calabash Fruit

Calabash is a special type of tree which commonly found in central and South America. This calabash is very useful for reduction of blood pressure and also used to clean wounds, also to treat hematomas and tumor. Warm the fruit and apply it at area of burns and also uses for reduce the infections. This fruit should be fried or added to soups. These leaves should be toasted and combined with other ingredients for make as a drink and serves at your lunch.





4. Dates:


Dates are come under list of dry fruits. Majority of the water content should be removed naturally. Dates, is the staple food of Middle East Countries. The scientific name of dates is phoenix dactylifera. Dates help in fighting constipation, heart problems, abdominal cancer and diarrhea. It consists of nicotinic content majorly helps in healing any kind of intestinal disorders. Consuming dates daily leads to increase the friendly bacteria growth in the intestine. Dates consume high quantity of proteins, sugar and fats. Having dates with addition of cucumber paste helps to solve the problem of over-slimming. A woman needs 300 extra calories during the period of pregnancy. Each date contains 24 calories approximately. These are highly beneficial in the treatment of sexual weakness; it also increases sexual stamina and sterility which was caused by functional disorders.


5. Emblic:


This Emblic belongs to Euphorbiaceae family. There are many health benefits of emblic(also known as Amla). It consist of vitamin-C which helps in nourishes the brain and mental functioning, strengthens the lungs. It enhances urinary system, increases skin health. It also acts as as body coolant. It widely used in ayurvedic treatment. It contains huge amount of vitamins and minerals like calcium, Iron, Phosphors. It also used in many hair tonics because it helps for hair growth and pigmentation. Eating fresh Emblic or applying its paste on hair roots which improves hair color hair growth. Drinking of embic(Amla) juice with mixture of honey helps for improving eye sight.




6. Feijoa:


Feijoa is also known as pineapple guava which is a delicious fruit of South America. It having low calories(100gms of fresh Feijoas contains 55 calories). It is a cholesterol free fruits which is loaded with huge vitamins and antioxidants that helps to free from illness. It helps the human body to develop resistance against infections that cause harm to our body. It help’s in different ways that is, It protect from free radical damage, reduces risk of cancer, improves wound healing, improves lung health, reduces the chances of anemia, improves nerve function, prevent frequent diseases, reduces chance of osteoporosis, reduces depression chances and helps to improve short term memory.



7. Grape fruit:

Grape fruit

Grape fruit which is imported into Europe from popular countries such as Brazil, Jamaica, Cyprus and South Africa. Grape fruit works on appetite suppressant when compared to other foods. It is a perfect remedy for influenza to minimizing the acidity level of body as well as many other serious conditions. This grape fruit itself contains valuable and natural ‘quinine’ which uses in the treatment of malaria. The usage of the fruit pulp or juice helps to recover from fever and reduces the burning sensation occurs at the time of body reaches high temperature. It also power up the whole immune system. Grape fruit juice helps you dispel your general tiredness that caused by your routine and boring work.




8. Huckleberry:


The huckleberry is the one of the varieties in berries family. This is available more in North America. This is a variously called as hurtle berry or whortleberry. The leaves of these plants are used for tea during the season of winter. Huckleberry is rich in antioxidants and also used for herbal medicinal preparations. It improves your blood flow to the heart and keeps your heart healthy. This majorly helps to keep your blood vessels strong and reduce risk of increasing atherosclerosis. This beneficial work done by huckleberry is due to the component called antocyanins.


Pic Credits:,,,,

Easy 15 Minute Dishes to Cook

The present days are running on a single key factor which is the time. Everyone is becoming busy with their daily work and are unable to take the right food at the right time. Unlike the past days, everyone is depending on restaurants and fast food centres for food. The main reason for this is the lack of time. So to reduce the time and prepare the best recipe, here are some of the healthy and tasty recipes.

15 Minute Dishes to Cook

Check out here for some easy, healthy and quick 15 minute dishes to cook. These super fast recipe ideas will gives you a lavish taste with nutritious stuff. So that you can spend less times in kitchen to have these nourishments.

1. Tarragon Chicken:

It is a healthy and fast chicken recipe which can be prepared in 15 minutes and can be a perfect week day dinner for guests. The olive and tarragon mixture makes the dish preservative because of the citrus essence.

Tarragon Chicken


  • skinless, boneless chicken breast halves 4- 6 ounces
  • salt – ¼ tsp
  • extra-virgin olive oil -2 tbsps
  • grated lemon rind – 1 tsp
  • fresh lemon juice – 2 tbsps
  • minced garlic Clove – 1
  • minced fresh tarragon – 2 teaspoons
  • teaspoon salt – 1/8 tsp


  • Wrap the chicken breast halves in a heavy duty thick plastic cover and sprinkle ¼ salt on it evenly.
  • Take the remaining ingredients and mix them well with olive oil in a small bowl.
  • Now heat a skillet and pour some oil and cook the chicken on it by applying 2 tsp of the prepared mixture on it.
  • Now change the side and again apply the mixture on the other side of chicken.
  • Cook for 2 minutes on both the sides.
  • Now at low flame apply the remaining mixture and cove and cook for 2 minutes.
  • Stop cooking and serve it in a plate immediately to enjoy the hot and delicious citrus taste.

2. Insalata Pizzas:

These pizzas are delicious and healthy with low calories and are a one-dish meal. This pizza is loaded with fresh vegetables melted cheese and cider vinegar. These are the only pizzas that can be prepared in 15 minutes.

Insalata Pizzas


  • pitas – 4-7 inch
  • bottled minced garlic – 2 tsp
  • preshredded part-skim Mozzarella cheese – 1 cup
  • thinly sliced Vidalia or other sweet onion – ½ cup
  • cider vinegar – 1 tbsp
  • extra virgin olive oil – 2 tsp
  • crushed red pepper – ¼ tsp
  • quartered grape tomatoes – 1 cup
  • pitted kalamata olives, coarsely chopped – ¼ cup
  • chopped basil leaves – 2 tbsp
  • packaged gourmet salad greens – 4 cups


  • First heat the oven to 475°
  • Now place the pitas on the baking sheet and spread the garlic paste on the pitas and sprinkle ¼ cup cheese and divide the onions among it.
  • Bake the Pitas for 8 minutes until edges become brown and cheese is bubbly
  • Mix the vinegar oil, tomatoes and fresh vegetables and make a mixture and top the Pitas with toppings and serve them

3. Chicken & Summer Vegetable Tostadas:

This is a very tasty and healthy chicken recipe made with chicken and some healthy spices. The vegetables used are rich in fiber and other nutrients. This is a fast meal that can be prepared in 15 minutes.

Chicken & Summer Vegetable Tostadas


  • canola oil – 2 tsp
  • ground cumin – 1 tsp
  • kosher salt – ¼ tsp
  • black pepper – ¼ tsp
  • chicken breast tenders – 12 ounces
  • chopped red onion (about 1) – 1 cup
  • fresh corn kernels (about 2 ears) – 1 cup
  • chopped zucchini – 1cup
  • salsa verde – ½ cup
  • chopped fresh cilantro, divided – 3 tbsp
  • fat-free flour tortillas – 4-8 inches
  • Cooking spray


  • Heat the broiler
  • Combine the first 3 ingredients and stir well and sprinkle the mixture over chicken and heat in a large non stick pan
  • Add onion and corn to the chicken and cook for 2 minutes
  • Now arrange the tortillas on a baking sheet and boil for 3 minutes with a coating of cooking spray on it
  • Now spoon the chicken mixture on each tortilla and cook for additional 2 minutes
  • Serve the chicken immediately to enjoy the rich taste of the dish

4. Vegetarian Chipotle Nachos:

This recipe is the best and healthy replacement for the beef recipes. The spicy bean mixture fills the tacos and burritos. This is a fast and easy recipe which can be prepared with a handful of ingredients in our kitchen.

Vegetarian Chipotle Nachos


  • Cooking spray
  • chopped green bell pepper- 1 cup
  • chopped onion – 1 cup
  • meatless fat-free crumbles (such as Lightlife Smart Ground) – 1-12 ounce package
  • chipotle chiles in adobo sauce – 1 – 7 ounce can
  • pinto beans, rinsed and drained – 1 -15 ounce can
  • diced tomatoes with basil, garlic, and oregano, undrained – 1-14.5 ounce can
  • chopped fresh cilantro – ¼ cup
  • baked corn tortilla chips (6 ounces) – 8 cups
  • shredded romaine lettuce 2 cups
  • diced peeled avocado (about 1 medium) – 1 cup
  • vertically sliced red onion – ¾ cup
  • shredded sharp cheddar cheese – ¾ cup
  • fat-free sour cream – 6 tbsp


  • Coat the pan with cooking spray and heat a large nonstick skillet over medium heat.
  • Combine bell pepper, chopped onion, and crumbles and cook 5 minutes, stirring occasionally.
  • Remove 1 chile and 1 tablespoon sauce from can.
  • Cover, reduce heat, and simmer 5 minutes.
  • Serve the nachos by topping with the remaining ingredients.

These are the best and fast recipes that can be prepared within 15 minutes in the convenience of your kitchen. These are healthy recipes which are delicious and easy to prepare. These are very useful recipes for everyone to follow in these busy days. So, prepare the above mentioned simple and easy chicken recipes and easy dinner recipes and lead a healthy and happy life.