Nutrition
Benefits of watermelon
Watermelon is a hydrated fruit and very nutritious to the body. In recent times, water melon is in season and its benefits include preventing dehydration, lowering blood pressure, possibly reducing muscle soreness, and potentially protecting against chronic conditions like heart disease and Alzheimer’s disease.
Additionally, watermelon seeds contain magnesium, iron, zinc, and healthy fats.
-Keeps one hydrated
Watermelon is composed of more than 90 per cent of water. A source explains that we get 80per cent of hydration from what we drink and 20 per cent from what we eat; watermelon can definitely help with this balanced intake
-Healthy digestion
Watermelon contains a high water content and a small amount of fibre. Fibre adds bulk to your stool and keeps one regular, while water helps move waste through your digestive system.
– Weight management
Choosing watermelon over a meal or snack can make one full. Eating watermelon daily helps controls one diet and blood pressure.
– Reduces cancer risk
Lycopene found in watermelon may reduce inflammation and oxidative stress. Chronic inflammation can increase one’s risk for certain diseases, including cancer. Lycopene has the potential to reduce inflammation and keep cancer cells from growing, which reduces one’s risk for the diseases. Studies have shown that increasing lycopene intake can reduce risk for and prostate cancer.
– Watermelon reduces inflammation
A specific combination of antioxidants, lycopene and vitamin C, found in watermelon can lower inflammation and oxidative. Chronic inflammation can lead to serious conditions, including cancer, asthma, heart disease, and type 2 diabetes.
– Protects the skin
The water and vitamins A, B6, and C in watermelon improves skin elasticity and blood flow. Vitamin A helps repair skin cells, preventing dry, flaky skin, while vitamin B6 helps with skin breakouts.
Lycopene can play a role in protecting your skin from the sun.
Ingredients
-Oil
-1 large onion
-2 cups of rice
-Salt
-2 cups of wheat
Preparation
-In a medium saucepan, heat oil over medium-low heat
-Add the onion and cook, stirring frequently, until soft and turns golden brown
-Wash rice and wheat and put into pan. Sauté for two to three minutes, until toasty and fragrant
-Add water and salt and allow to boil.
– Reduce heat to low and allow to simmer for 10 to 15 minutes until rice is tender and the water is absorbed.
-Taste the rice/wheat; if it is still a bit firm, add a few more tablespoons of water and cook a few more minutes.
-When the rice/wheat is ready, take it off the fire and serve hot
Benefits of wheat
–Improves digestion: High levels of insoluble fibre- wheat promotes regular bowel movements, prevent constipation, and support a healthy gut microbiome.
-Supports heart health: Whole-grain wheat helps lower LDL (bad) cholesterol, reduces blood pressure, and decreases the risk of stroke and heart disease.
-Aids weight management: Complex carbohydrates and dense fibre slow digestion, increase feelings of fullness, and help prevent sharp blood sugar spikes.
-Lowers type 2 diabetes risk: Steady glucose release and minerals like magnesium improve insulin sensitivity.
– Provides essential vitamins and minerals: Wheat supplies B vitamins, iron, magnesium, phosphorus, zinc, and selenium, which help build bones and boost immune function.
–Delivers Antioxidants: Compounds like phenolic acids, ferulic acid, and lutein protect cells from oxidative stress and support eye health.
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Ingredients
-4 cups of crushed corn
-1 cup of sugar
Method:
-Soak crushed corn for two or more days to ferment
-Boil the fermented corn for about 20-30 minutes until foamy substance is dried up
-Pour sugar in a saucepan and heat until almost burnt
-Strain water from the boiled corn and pour in the saucepan containing sugar
-Use a strainer to strain the chaff
-Allow to cool and store in refrigerator
– Serve with milk
By Linda Abrefi Wadie
