Felicia B. Jonah

19/07/2025

*Are You Still Taking Pap (Akamu)? See What It Does To Your Body Each Time You Take It.*

Corn pap is a Nigerian fermented cereal pudding made from maize, also known as akamu, ogi, koko, or eko. This super light food has been around for decades now and a lot of people in Nigeria are eating it.

A study in 2018 on the Nutritional composition of pap found that pap is rich in essential properties, including carbohydrate, Vitamins [A, B5, B3, B1, riboflavin, C), folic acid, potassium, chromium, selenium, zinc, phosphorus, and magnesium. It also contained high contents of amino acids such as tryptophan, phenylalanine, isoleucine, leucine, lysine, and valine. The calories in one serving of pap are 152.

Now, I know that daily a lot of people still take this meal called Pap. I will tell you in this article what pap does to your Body each Time you do. Read carefully now to see what pap is doing to your health:

1. Regulates Blood Pressure

Pap is an excellent source of potassium and contains zero sodium content, making it a good diet for people with high blood pressure and those who want to maintain stable blood pressure or prevent hypertension production. Another benefit of taking potassium-rich foods such as pap is that it helps to lessen the effects to sodium in your body while also relieving discomfort in your blood vessel walls, thereby protecting you from myriads of health problems that might have to sprout.

2. Lowers LDL Cholesterol

There are two primary forms of cholesterol in the body, low-density lipoprotein [LDL] and high-density lipoprotein [HDL], respectively. The former, LDL, is also considered to be 'poor' cholesterol since having excess cholesterol in your body will cause plaque to grow in your artery walls, making circulation a problem. It may also result in undue heart strain, and can even lead to high blood pressure, stroke, or heart attack.

On the positive side, pap contains a decent deal of chromium, zinc, magnesium, and some other active properties that help minimize the body's cholesterol levels of 'poor' LDLs.

In pap, chromium is found to be involved in lowering LDL cholesterol levels as well as inhibiting atherosclerotic plaque formation in the body. This same mineral is also linked to improved levels of blood sugar, reduced risk of type 1 and type 2 diabetes, reduced depression, increased levels of energy, increased regenerative capacity, to mention but a few. Again, pap's zinc and magnesium content are also considered great for lowering the body's LDL cholesterols, as they possess potent properties that are useful for this.

Having said that, some of the best ways to help raise your 'healthy' HDL cholesterols and lower your 'poor' LDL cholesterols include – moderate caloric intake, daily physical activity [exercise], reduced smoking, reduced sugar intake, and trans fats, to name just a few. Eating Nigerian foods with low cholesterol, too, will be perfect.

3. Highly beneficial for nursing mothers

Have you ever wondered why pap is one of the most popular nursing mom foods?

Pap contains a high amount of water and some other components which facilitate the adequate flow of breast milk for mothers who are lactating. It also helps to recover strength after having suffered from one disease or another, not forgetting that it is again an easy-to-digest food – a friend of the digestive system.

4. Good source of energy

Pap is an excellent source of carbohydrate, one of the nutrients on which your body strongly relies on adequate energy. Carbohydrate-rich foods such as pap not only provide the body with energy but also encourage mental sharpness and improve fat for energy metabolism.

5. Easy to digest

Pap is one of the easy to digest foods that we have around us. This helps the body to get rid of unnecessary contaminants and chemicals quickly by simply increasing the pace you urinate at. Another advantage of eating easily digestible food is that it puts less stress on the digestive system and is good for people recovering from illness. In addition to the above, people with digestive disorders, including irritable bowel syndrome ( IBS), irritable bowel disease (IBD), or a sensitive stomach, may enjoy consuming easily digestible foods such as pap as they function on the digestive system quite carefully and seldom trigger issues.

6. Boosts the kidney’s health

The kidneys are among the body's most important organs, so any disruption that can cause adverse effects in the human system in this area. Many of the things that can destroy this vital organ are uric acid, urea, toxins, waste, and other hazardous substances. The great news, however, is that drinking pap can get rid of these substances because it helps remove harmful contaminants in the body by urine. If you're drinking pap you appear to urinate more.

7. Promotes healthy pregnancy and lowers the risk of neural tube defects

One of the main products pregnant women need to have a successful pregnancy is folic acid. This acid deficiency may contribute to the birth of underweight children, or may even cause neural tube defects in newborn babies. Pap is high in folic acid on the plus side making it a perfect and safe food for expectant mothers. Apart from that, you'll be surprised to learn that the same paper also encourages breast milk development after childbirth-what a healthy meal!

8. Akamu is good for babies and toddlers

Pap is one of the safe foods for children in Nigeria. In Nigeria, it's a common weaning meal introduced to infants. While being highly economical, simple to prepare and easy to digest, it is also very nutritious to growing children. Brown pap is the best form of baby pap. Brown pap consists of carbohydrate, millet, and guinea corn which provides some proteins, vitamins, and minerals that are very important to the growth and overall development of babies.

*((((((Bottom Line))))))*

Pap isn't like some people believe it to be a 'normal' food. But it is filled with many health benefits, including reduced risk of hypertension, improved digestion, sufficient breast milk flow, improved health of the kidneys, to name but a few.

*COPIED*

09/07/2025

20 HEALTH TIPS FROM WORLD HEALTH ORGANIZATION (WHO)

1. Eat a healthy diet
Eat a combination of different foods, including fruit, vegetables, legumes, nuts and whole grains. Adults should eat at least five portions (400g) of fruit and vegetables per day. You can improve your intake of fruits and vegetables by always including veggies in your meal; eating fresh fruit and vegetables as snacks; eating a variety of fruits and vegetables; and eating them in season. By eating healthy, you will reduce your risk of malnutrition and noncommunicable diseases (NCDs) such as diabetes, heart disease, stroke and cancer.

2. Consume less salt and sugar
Filipinos consume twice the recommended amount of sodium, putting them at risk of high blood pressure, which in turn increases the risk of heart disease and stroke. Most people get their sodium through salt. Reduce your salt intake to 5g per day, equivalent to about one teaspoon. It’s easier to do this by limiting the amount of salt, soy sauce, fish sauce and other high-sodium condiments when preparing meals; removing salt, seasonings and condiments from your meal table; avoiding salty snacks; and choosing low-sodium products.
On the other hand, consuming excessive amounts of sugars increases the risk of tooth decay and unhealthy weight gain. In both adults and children, the intake of free sugars should be reduced to less than 10% of total energy intake. This is equivalent to 50g or about 12 teaspoons for an adult. WHO recommends consuming less than 5% of total energy intake for additional health benefits. You can reduce your sugar intake by limiting the consumption of sugary snacks, candies and sugar-sweetened beverages.

3. Reduce intake of harmful fats
Fats consumed should be less than 30% of your total energy intake. This will help prevent unhealthy weight gain and NCDs. There are different types of fats, but unsaturated fats are preferable over saturated fats and trans-fats. WHO recommends reducing saturated fats to less than 10% of total energy intake; reducing trans-fats to less than 1% of total energy intake; and replacing both saturated fats and trans-fats to unsaturated fats.
The preferable unsaturated fats are found in fish, avocado and nuts, and in sunflower, soybean, canola and olive oils; saturated fats are found in fatty meat, butter, palm and coconut oil, cream, cheese, ghee and lard; and trans-fats are found in baked and fried foods, and pre-packaged snacks and foods, such as frozen pizza, cookies, biscuits, and cooking oils and spreads.

4. Avoid harmful use of alcohol
There is no safe level for drinking alcohol. Consuming alcohol can lead to health problems such as mental and behavioural disorders, including alcohol dependence, major NCDs such as liver cirrhosis, some cancers and heart diseases, as well as injuries resulting from violence and road clashes and collisions.

5. Don’t smoke
Smoking to***co causes NCDs such as lung disease, heart disease and stroke. To***co kills not only the direct smokers but even non-smokers through second-hand exposure. Currently, there are around 15.9 million Filipino adults who smoke to***co but 7 in 10 smokers are interested or plan to quit.
If you are currently a smoker, it’s not too late to quit. Once you do, you will experience immediate and long-term health benefits. If you are not a smoker, that’s great! Do not start smoking and fight for your right to breathe to***co-smoke-free air.

6. Be active
Physical activity is defined as any bodily movement produced by skeletal muscles that requires energy expenditure. This includes exercise and activities undertaken while working, playing, carrying out household chores, travelling, and engaging in recreational pursuits. The amount of physical activity you need depends on your age group but adults aged 18-64 years should do at least 150 minutes of moderate-intensity physical activity throughout the week. Increase moderate-intensity physical activity to 300 minutes per week for additional health benefits.

7. Check your blood pressure regularly
Hypertension, or high blood pressure, is called a “silent killer”. This is because many people who have hypertension may not be aware of the problem as it may not have any symptoms. If left uncontrolled, hypertension can lead to heart, brain, kidney and other diseases. Have your blood pressure checked regularly by a health worker so you know your numbers. If your blood pressure is high, get the advice of a health worker. This is vital in the prevention and control of hypertension.

8. Get tested
Getting yourself tested is an important step in knowing your health status, especially when it comes to HIV, hepatitis B, s*xually-transmitted infections (STIs) and tuberculosis (TB). Left untreated, these diseases can lead to serious complications and even death. Knowing your status means you will know how to either continue preventing these diseases or, if you find out that you’re positive, get the care and treatment that you need. Go to a public or private health facility, wherever you are comfortable, to have yourself tested.

9. Get vaccinated
Vaccination is one of the most effective ways to prevent diseases. Vaccines work with your body’s natural defences to build protection against diseases like cervical cancer, cholera, diphtheria, hepatitis B, influenza, measles, mumps, pneumonia, polio, rabies, rubella, tetanus, typhoid, and yellow fever.
In the Philippines, free vaccines are provided to children 1 year old and below as part of the Department of Health’s routine immunization programme. If you are an adolescent or adult, you may ask your physician if to check your immunization status or if you want to have yourself vaccinated.

10. Practice safe s*x
Looking after your s*xual health is important for your overall health and well-being. Practice safe s*x to prevent HIV and other s*xually transmitted infections like gonorrhoea and syphilis. There are available prevention measures such as pre-exposure prophylaxis (PrEP) that will protect you from HIV and condoms that will protect you from HIV and other STIs.

11. Cover your mouth when coughing or sneezing
Diseases such as influenza, pneumonia and tuberculosis are transmitted through the air. When an infected person coughs or sneezes, infectious agents may be passed on to others through airborne droplets. When you feel a cough or sneeze coming on, make sure you have covered your mouth with a face mask or use a tissue then dispose it carefully. If you do not have a tissue close by when you cough or sneeze, cover your mouth as much as possible with the crook (or the inside) of your elbow.

12. Prevent mosquito bites
Mosquitoes are one of the deadliest animals in the world. Diseases like dengue, chikungunya, malaria and lymphatic filariasis are transmitted by mosquitoes and continue to affect Filipinos. You can take simple measures to protect yourself and your loved ones against mosquito-borne diseases. If you’re traveling to an area with known mosquito-borne diseases, consult a physician for a vaccine to prevent diseases such as Japanese encephalitis and yellow fever or if you need to take antimalarial medicines. Wear light-coloured, long-sleeved shirts and pants and use insect repellent. At home, use window and door screens, use bed nets and clean your surroundings weekly to destroy mosquito breeding sites.

13. Follow traffic laws
Road crashes claim over one million lives around the world and millions more are injured. Road traffic injuries are preventable through a variety of measures implemented by the government such as strong legislation and enforcement, safer infrastructure and vehicle standards, and improved post-crash care. You yourself can also prevent road crashes by ensuring that you follow traffic laws such as using the seatbelt for adults and child restraint for your kids, wearing a helmet when riding a motorcycle or bicycle, not drinking and driving, and not using your mobile phone while driving.

14. Drink only safe water
Drinking unsafe water can lead to water-borne diseases such as cholera, diarrhoea, hepatitis A, typhoid and polio. Globally, at least 2 billion people use a drinking water source contaminated with faeces. Check with your water concessionaire and water refilling station to ensure that the water you’re drinking is safe. In a setting where you are unsure of your water source, boil your water for at least one minute. This will destroy harmful organisms in the water. Let it cool naturally before drinking.

15. Breastfeed babies from 0 to 2 years and beyond
Breastfeeding is the best way to provide the ideal food for newborns and infants. WHO recommends that mothers initiate breastfeeding within one hour of birth. Breastfeeding for the first six months is crucial for the baby to grow up healthy. It is recommended that breastfeeding is continued for up to two years and beyond. Aside from being beneficial to babies, breastfeeding is also good for the mother as it reduces the risk of breast and ovarian cancer, type II diabetes, and postpartum depression.

16. Talk to someone you trust if you're feeling down
Depression is a common illness worldwide with over 260 million people affected. Depression can manifest in different ways, but it might make you feel hopeless or worthless, or you might think about negative and disturbing thoughts a lot or have an overwhelming sense of pain. If you’re going through this, remember that you are not alone. Talk to someone you trust such as a family member, friend, colleague or mental health professional about how you feel. If you feel that you are in danger of harming yourself, contact the National Center for Mental Health hotline at 0917-899-USAP (8727).

17. Take antibiotics only as prescribed
Antibiotic resistance is one of the biggest public health threats in our generation. When antibiotics lose their power, bacterial infections become harder to treat, leading to higher medical costs, prolonged hospital stays, and increased mortality. Antibiotics are losing their power because of misuse and overuse in humans and animals. Make sure you only take antibiotics if prescribed by a qualified health professional. And once prescribed, complete the treatment days as instructed. Never share antibiotics.

18. Clean your hands properly
Hand hygiene is critical not only for health workers but for everyone. Clean hands can prevent the spread of infectious illnesses. You should handwash using soap and water when your hands are visibly soiled or handrub using an alcohol-based product.

19. Prepare your food correctly
Unsafe food containing harmful bacteria, viruses, parasites or chemical substances, causes more than 200 diseases – ranging from diarrhoea to cancers. When buying food at the market or store, check the labels or the actual produce to ensure it is safe to eat. If you are preparing food, make sure you follow the Five Keys to Safer Food: (1) keep clean; (2) separate raw and cooked; (3) cook thoroughly; (4) keep food at safe temperatures; and (5) use safe water and raw materials.

20. Have regular check-ups
Regular check-ups can help find health problems before they start. Health professionals can help find and diagnose health issues early, when your chances for treatment and cure are better. Go to your nearest health facility to check out the the health services, screenings and treatment that are accessible to you.

–Felicia B. Jonah

09/04/2025

*Happy Health Day to all*
🄷🄰🄿🄿🅈 🄸🄽🅃🄴🅁🄽🄰🅃🄸🄾🄽🄰🄻
🄷🄴🄰🄻🅃🄷
🄳🄰🅈
Important things to keep in mind:
1. BP: 120/80
2. Pulse: 70 -100
3. Temperature: 36.8 - 37
4. Breathing: 12-16
5. Hemoglobin: Male 13.50 - 18
Female 11.50 - 16
6. Cholesterol: 130 - 200
7. Potassium: 3.50 - 5
8. Sodium: 135 - 145
9. Triglycerides : 220
10. Blood volume in the body : PCV 30-40%
11. Sugar level :
For children 70-130
For adults: 70 - 115
12. Iron : 8-15 mg
13. White blood cells WBC : 4000 - 11000
14. Platelets : 1,50,000- 4,00,000
15. Red blood cells RBC : 4.50 - 6 million
16. Calcium : 8.6 -10.3 mg/dL
17. Vitamin D3 : 20 - 50 ng/ml.
18. Vitamin B12 : 200 - 900 pg/ml
*Special Tips for Senior Citizens 40/50/60 years :*

*First Tip:* Drink water all the time even if you are not thirsty or need it, most of the health problems and most of them are caused by lack of water in the body. At least 2 liters per day.
*Second Tip:* Do as much work as you can, there should be movement of the body.. like walking, swimming, or any kind of sport.

*Third Tip:* Eat less.. stop craving for more food... because it never leads to good. Don't deprive yourself, but reduce the quantity. Use more protein, carbohydrate rich foods.

*Fourth Tip:* Don't use vehicle unless it is absolutely necessary. If you are going anywhere to get groceries, meet someone, or do any work, try to walk on your feet. Climb stairs instead of using elevators, escalators.

*Fifth Tip:* Leave anger, stop worrying, try to ignore things. Do not involve yourself in troublesome situations. They all spoil health and take away the glory of the soul. Talk to positive people and listen to them.

*Sixth Tip:* First of all, leave the attachment of money. Connect with people around you, laugh and talk! Money is made for survival, life is not made for money.

*Seventh Note:* Do not feel sorry for yourself, or about something you could not achieve, or about something you cannot support. Ignore it and forget it.

*Eighth Tip:* Wealth, position, prestige, power, beauty, caste and influence; all these things increase ego. Humility brings people closer with love.

*Ninth Tip:* If you have grey hair it does not mean the end of life. It is the beginning of a good life. Be optimistic, live with memory, travel and enjoy it... make memories.

*Tenth instruction:* Meet your younger ones with love, sympathy and affection!

Do not say anything sarcastic to anyone.

Keep a smile on your face.

No matter how big a position you may have held in the past, forget it in the present and mingle with everyone!

Call a wrong a wrong but do not take it to heart.

*🍁 Happy Health Day 🍁*

*Best wishes for a healthy life to everyone*🙏🏻🙏

12/11/2024

23/09/2024

WHAT HAPPENS TO YOUR BODY WHEN YOU EAT OLIVES REGULARLY

This salty snack can do more for your body than you might think!
Olives may be tiny, but they pack a lot of punch! And not just in the flavor department. Olives are filled with health-promoting nutrients that benefit digestion, heart health and more. At the same time, they are salty!
So, are olives good for you? And is it OK to eat them every day? We spoke with a registered dietitian to find out what happens to your body when you eat olives every day, plus the healthiest ways to enjoy them. Here’s what she told us.

*Health Benefits of Olives*
• They’re Loaded with Hard-to-Get Nutrients

“Olives are a staple of the Mediterranean diet, and they're a good source of healthy fat, fiber and vitamins and minerals,” says Maggie Michalczyk, RDN, a registered dietitian and owner of Once Upon a Pumpkin. Considering 90% to 97% of Americans don't consume sufficient fiber, olives can be a great way to score more of this digestion-friendly nutrient. Olives also give you vitamin E, an antioxidant that you might miss out on if you follow a low-fat eating plan or if you don’t always eat enough fruits, vegetables, nuts or seeds.

• They Provide Heart-Healthy Unsaturated Fats

Olives are a great source of monounsaturated fat, which may help to reduce your risk of heart disease, says Michalczyk. That’s because monounsaturated fats help lower harmful LDL cholesterol that can block your arteries, which can potentially lead to a heart attack or stroke.

• They’re Rich in Antioxidants

Olives (and olive oil) contain powerful antioxidants called polyphenols. Research reveals that these multitasking antioxidants may protect against heart disease and cancer and may keep your brain sharp as you age.

• They May Improve Your Gut Health

Olives are a surprising source of fiber. That doesn’t just keep you regular. When you eat olives, their fiber travels to your gut, where beneficial bacteria that live there feast on them for food. As a result, your good gut bugs grow stronger. But that’s just the beginning. Healthier gut bacteria have also been linked to less depression, a healthier body weight and protection from heart disease and cancer.

*Olive Nutrition*
While there are many different types of olives, here is the nutrition information for 100 grams of green olives (about 25 olives), according to the USDA.

Calories: 145

Carbohydrates: 4 g

Dietary fiber: 3 g

Total sugar: 1 g

Added sugar: 0 g

Protein: 1 g

Total fat: 15 g

Saturated fat: 2 g

Cholesterol: 0 mg

Sodium: 1,556 mg

Vitamin E: 4 mg (20% DV)

Copper: 0.12 mg (13% DV)

Calcium: 52 mg (4% DV)

Olives are an excellent source of vitamin E and also contain minerals like calcium and copper.
While olives have many health benefits, they are high in sodium. For instance, eating this many olives would deliver 68% of the recommended daily sodium limit of 2,300 milligrams.
Are Olives Safe for Everyone to Eat?
According to Michalczyk, olives are generally safe for everyone. However, they could be an issue for people who are watching their sodium intake or have high blood pressure. So, watch portion sizes and give them a quick rinse in water before eating, she says.
If you’re worried about allergies, you’ll be happy to know that only a handful of olive allergies have ever been reported, according to the American College of Allergy, AsTips for Enjoying Olives

Here are some of Michalczyk’s favorite ways to enjoy olives.

_Toss in a Salad_
Adding sliced, pitted olives to a salad delivers a delicious salty, briny taste. Plus, it can boost the nutrition of your dish! One of our favorites is a Chopped Salad with Chickpeas, Olives & Feta.

_Sprinkle on Pizza_
Tossing olives on your pizza may not sound new, but you can never go wrong with a classic, right? We’re huge fans of this Sun-Dried Tomato & Olive Cauliflower Pizza, made with black and green olives.

_Add Your Pasta_
Nothing beats a simple pasta dinner on a busy weeknight, especially if it uses up those extra ingredients in your pantry or fridge—including olives. Next time you’re in a hurry, try this One-Pot Pasta with Tuna. Feel free to sprinkle some freshly grated Parmesan on top!
Make a Snack Plate
“Olives are easy to pack on the go with crackers and hummus for a balanced and nutritious snack,” says Michalczyk. You can even make your own Garlic-Chili Marinated Olives for your charcuterie plate if you’re feeling adventurous.

28/08/2024

*WHAT HAPPENS TO THE BODY lF YOU INCLUDE TURMERIC IN YOUR DIET FOR 2 WEEKS STRAIGHT?*

Turmeric can be consumed in its whole form, or can be ground into a fine powder for convenience and ease of cooking. Turmeric is a staple in Indian households. It is not just known for its culinary uses but also for its role in traditional wedding ceremonies and beauty treatments.
Digital creator Dr Berg claimed turmeric’s anti-inflammatory properties “work like magic if you have autoimmune diseases such as arthritis, tendonitis, and bursitis, and improve kidney functions and reduce foot swelling.” He recommended eating this spice for 14 days straight to experience its effect.

_*What happens if you make turmeric a regular part of your meals for two weeks straight?*_ Indianexpress.com spoke with Bharathi Kumar, dietician at Fortis Hospital, Nagarbhavi, Bengaluru about this.
“Turmeric helps reduce triglyceride levels and LDL cholesterol. It contains anti-inflammatory, antioxidant, and anti-carcinogenic properties that aid in wound healing and infection control. These properties are also beneficial for managing rheumatoid arthritis,” said Kumar.oking. According to her, turmeric increases gastric juice production, soothes stomach irritation, maintains blood sugar levels, and reduces the risk of obesity. The active compound in turmeric, curcumin, is known for its inhibitive action when it comes to fungal growth, or multiplication of bacteria inside the body. Clinical dietitian Ridhima Gupta shared that turmeric has antioxidant, anti-inflammatory, anti-cancer, antidiabetic, hepatoprotective, anti-allergic, anti-dermatophyte, and neuroprotective properties. However, she added that these properties are followed by a poor pharmacokinetic profile which compromises its therapeutic potential. Turmeric is fat soluble in nature and should be added in cuisine associated with lecithin-rich ingredients such as eggs or vegetable oils- basically good fats, in order to increase the dietary intake of curcuminoids.
“Powdered curcuminoids incorporated into buttermilk (300 mg curcuminoids/100 g of buttermilk, 0.3%), before yogurt manufacturing, resulted in increased in bio accessibility (15-folds) of curcuminoids compared to that of neat curcuminoids.
_*Can there any health risks if you consume turmeric so often?*_
“Excessive consumption of turmeric can cause allergic reactions and digestive issues like diarrhoea. Turmeric also contains significant amounts of calcium oxalate, which, if consumed in excess, can lead to kidney stone formation,” said Kumar.
According to her, turmeric can be used in its whole form or ground into a fine powder for ease of cooking.
Kumar said that turmeric is extensively used in Indian cooking, with most recipes calling for a pinch of the spice for its color and health benefits. “The ideal amount of turmeric to be consumed in a regular diet is around 200 mg, as recommended by WHO,” she said.

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12/08/2024

Happy Birthday, my precious daughter, Isabella Nyangbafa Jonah!
I wish you sound mind, good health, long life, excellence, and vitality. Grow and excel in God's infinite grace and favour, my love, amen.

08/08/2024

WHAT HAPPENS TO YOUR BODY WHEN YOU EAT *WATERMELON* REGULARLY

This refreshing sweet fruit is a summer time staple and it benefits your body in a myriad of ways.
There’s nothing like cutting up a fresh watermelon to share on a hot day. Whether it’s slices to grab for easy snacking or cubes dipped in a sweet cream cheese dip, watermelon is as tasty as it is refreshing during those scorching summer months. Plus, while this particular fruit tastes sweet, it is also packed with nutrition that can benefit your body’s overall health.
To better understand the benefits and nutritional profile of watermelon, as well as our favorite ways to prepare this fruit, we broke down the science behind what happens to your body when you consume watermelon using the latest research as well as insight from Maggie Michalczyk, RDN.

*Health Benefits of Watermelon*

• YOU'LL STAY MORE HYDRATED

“Watermelon is packed with water which makes it great for hydration and electrolyte balance because it contains potassium and magnesium particulaly, watermelon is made up of 92% water, and can count toward your daily fluid intake goals of 11.5 cups a day for women and 13 cups a day for men.

• YOU'LL GET A BOOST OF ANTIOXIDANTS

“The antioxidant lycopene contributes to watermelon's bright pink color and helps our body fight off free radical damage and aids in disease prevention,” says Michalczyk. The combination of the lycopene and vitamin C helps to fight free radicals in the body and decreases your risk of developing chronic diseases such as cancer, heart disease or neurodegenerative diseases.

• YOU'LL SUPPORT IMMUNE SYSTEM

“It's also a good source of vitamin A and C which are both important for immune and skin health,” Michalczyk continues. Vitamin C is a powerful antioxidant that may prevent and even help treat respiratory and systemic infections. Research shows that consumption of these vitamins, as well as antioxidants like lycopene and beta-carotene found in watermelon, can also help to improve your overall Health.
“Another noteworthy benefit of watermelons is the amino acids they contain: citrulline and arginine,” Michalczyk says. “These are two of the 20 amino acids we need to help form muscles, nerves and cells.

• YOU'LL IMPROVE YOUR HEART HEALTH

“Research also shows lycopene can help to lower cholesterol and blood sugar, both of which are important for cardiovascular health,” Michalczyk adds.
Watermelon is Heart-Check Certified by the American Heart Association as a heart-healthy food because it is naturally fat-free, cholesterol-free and sodium-free. Watermelon might be high in naturally-occuring sugar, but its fiber content helps to give it a low glycemic load, meaning that the effect it has on your blood sugar is small compared to other sugar-sweetened foods.

• YOU MAY IMPROVE MUSCLE HEALTH

“Another noteworthy benefit of watermelons is the amino acids they contain: citrulline and arginine,” Michalczyk says. “These are two of the 20 amino acids we need to help form muscles, nerves and cells.”
A small study published in Journal of Agricultural and Food Chemistry found that citrulline in watermelon also helped to reduce muscle soreness and can be a functional drink for athletes.

*Watermelon Nutrition*

This is the nutrition information for one cup of raw diced watermelon:

Calories: 46 calories

Carbohydrates: 12 grams

Dietary fiber: 1 grams

Total sugar: 9 grams

Added sugar: 0 grams

Protein: 1 gram

Total fat: 0 grams

Saturated fat: 0 grams

Cholesterol: 0 mg

Sodium: 2 mg

Vitamin C: 12 mg (20% DV)

Vitamin A: 865 IU (5% DV)

Potassium: 170 mg (4% Daily Value)

Magnesium: 15 mg (4% DV)

"Watermelon is an excellent source of vitamin C and vitamin A, and can also benefit your body’s hydration with the added potassium and magnesium,” says Michalczyk.