FRUITS

CRISTO REY SCHOOL OF NUTRITION
FRUITS BENEFITS AND
NON-BENEFITS
A NUTRITON BOOK
Javier
2015
I N Y O U R H E A R T

Watermelon: Health
Benefits and Non-
Benefits
Despite popular belief
that watermelon is
made up of only water
and sugar, watermelon
is actually considered a
nutrient dense food, a
food that provides a
high amount of vitamins, minerals and antioxidants for a low
amount of calories.
Watermelons have become popular in summer and picnics, and
for good reason. Their refreshing quality and sweet taste help to
combat the heat and also provide a guilt-free, low maintenance
dessert for kids and adults alike to enjoy.
Along with cantaloupe and honeydew, watermelons are a
member of the botanical family Cucurbitaceae. There are five
common types of watermelon: seeded, seedless, mini (also known
as personal), yellow and orange.
BENEFITS
Consuming fruits and vegetables of all kinds has long been
associated with a reduced risk of many lifestyle-related health
conditions. Many studies have suggested that increasing
consumption of plant foods like watermelon decreases the risk of
obesity and overall mortality, diabetes, heart disease and
promotes a healthy complexion and hair, increased energy,
overall lower weight.
Asthma prevention: The risks for developing asthma are lower in
people who consume a high amount of certain nutrients. One of
these nutrients is vitamin C, found in many fruits and vegetables
including watermelon.

Blood pressure: A study published by the American Journal of
Hypertension found that watermelon extract supplementation
reduced ankle blood pressure, brachial blood pressure and carotid
wave reflection in obese middle-aged adults with prehypertension
or stage 1 hypertension and that watermelon extract improved
arterial function.
Cancer: As an excellent source of the strong antioxidant vitamin C
as well as other antioxidants, watermelon can help combat the
formation of free radicals known to cause cancer. Lycopene intake
has been linked with a decreased risk of prostate cancer
prevention in several studies.
Digestion and regularity: Watermelon, because of its water and
fiber content, helps to prevent constipation and promote
regularity for a healthy digestive tract.
Hydration: Made up of 92% water and full of important
electrolytes, watermelon is a great snack to have on hand during
the hot summer months to prevent dehydration.
Inflammation: Choline is a very important and versatile nutrient in
watermelon that aids our bodies in sleep, muscle movement,
learning and memory. Choline also helps to maintain the structure
of cellular membranes, aids in the transmission of nerve impulses,
assists in the absorption of fat and reduces chronic inflammation.
Muscle soreness: Watermelon and watermelon juice have been
shown to reduce muscle soreness and improve recovery time
following exercise in athletes.
Skin: Watermelon is also great for your skin because it contains
vitamin A, a nutrient required for sebum production that keeps
hair moisturized. Vitamin A is also necessary for the growth of all
bodily tissues, including skin and hair.

NON-BENEFITS
If eaten in reasonable amounts, watermelons should produce no
serious side effects. If you eat an abundance of the fruit daily,
however, you may experience problems from having too much
lycopene or potassium.
The consumption of more than 30 mg of lycopene daily could
potentially cause nausea, diarrhea, indigestion and bloating,
according to the American Cancer Society.
People with serious hyperkalemia, or too much potassium in their
blood, should probably not consume more than about one cup of
watermelon a day, which has less than 140 mg of potassium.
According to the National Institutes of Health, hyperkalemia can
result in irregular heartbeats and other cardiovascular problems,
as well as reduced muscle control.

PINEAPPLE: Health
Benefits and Non-
Benefits
Contrary to
popular belief,
pineapples, which
came to be known
as such because of
their resemblance
to pinecones, did
not originate in Hawaii. Christopher Columbus brought pineapples
back to Europe after one of his expeditions to South America,
where they are believed to have originated from. Pineapples
became known as an extravagant and exotic fruit, served only at
the most lavish of banquets.
Today, pineapple can be commonly found in any grocery store
and in many homes all-around the world. In Central and South
America, pineapple is not only valued for its sweet taste - it has
been used for centuries to treat digestion problems and
inflammation.
BENEFITS:
Consuming fruits and vegetables of all kinds has long been
associated with a reduced risk of many lifestyle-related health
conditions. Many studies have suggested that increasing
consumption of plant foods like pineapples decreases the risk of
obesity and overall mortality, diabetes, heart disease and
promotes a healthy complexion and hair, increased energy,
overall lower weight.
Age-related macular degeneration: A higher intake of all fruits (3
or more servings per day) has also been shown to decrease risk of
and progression of age-related macular degeneration.
Asthma prevention: The risks for developing asthma are lower in
people who consume a high amount of certain nutrients. One of
these nutrients is beta-carotene, found in plant foods like

pineapple, mangoes, papaya, apricots, broccoli, cantaloupe,
pumpkin and carrots.

Blood pressure: Increasing potassium intake by consuming high
potassium fruits and vegetables can help with lowering blood
pressure. According to the National Health and Nutrition
Examination Survey, fewer than 2% of US adults meet the daily
4700 mg recommendation.
Also of note, a high potassium intake is associated with a 20%
decreased risk of dying from all causes.
Cancer: As an excellent source of the strong antioxidant vitamin C,
pineapples can help combat the formation of free radicals known
to cause cancer.
Diabetes: Studies have shown that type 1 diabetics who consume
high-fiber diets have lower blood glucose levels and type 2
diabetics may have improved blood sugar, lipids and insulin
levels.
Digestion: Pineapples, because of their fiber and water content,
help to prevent constipation and promote regularity and a healthy
digestive tract.
Fertility: Antioxidant-rich diets have been shown to improve
fertility. Because free radicals also can damage the reproductive
system, foods with high antioxidant activity like pineapples that
battle free radicals are recommended for those trying to conceive.
Healing and Inflammation: Some studies have shown that
bromelain, the enzyme found in pineapples, can reduce swelling,
bruising, healing time, and pain associated with injury and surgical
intervention.
Heart health: The fiber, potassium and vitamin C content in
pineapple all support heart health.
Skin: The antioxidant vitamin C, when eaten in its natural form (as
in a pineapple) or applied topically, can help to fight skin damage
caused by the sun and pollution, reduce wrinkles and improve
overall skin texture. Vitamin C also plays a vital role in the
formation of collagen, the support system of your skin.

NON-BENEFITS
Beta-blockers, a type of medication most commonly prescribed
for heart disease, can cause potassium levels to increase in the
blood. High potassium foods should be consumed in moderation
when taking beta-blockers.
Consuming too much potassium can be harmful for those whose
kidneys are not fully functional. If your kidneys are unable to
remove excess potassium from the blood, it could be fatal.
Those with gastro-esophageal reflux disease (GERD) may
experience an increase in symptoms such as heartburn and
regurgitation when consuming highly acidic foods, however
individual reactions vary.
It is the total diet or overall eating pattern that is most important
in disease prevention and achieving good health. It is better to eat
a diet with variety than to concentrate on individual foods as the
key to good health.