Fancy a sweet, juicy, thirst-quencher smoothies packed with fiber, Vitamins and anit-oxidants ? All it takes is just 10 minutes and a blender with watermelon, apples and oranges.
A diet with high intakes of vitamin C and beta-carotene have been shown in a number of scientific studies to reduce the risk of heart disease, reduce the airway spasm that occurs in asthma, reduce the risk of colon cancer, and alleviate some of the symptoms of osteoarthritis and rheumatoid arthritis.
A cup of watermelon provides 24.3% of the daily value for vitamin C, and, through its beta-carotene, 11.1% of the DV for vitamin A.
Watermelon has very high water content of 92% and the red flesh watermelon is also a source of the potent carotenoid antioxidant, lycopene, found to be protective against a growing list of cancers.
Watermelons are in nature an excellent source of vitamins B6 and B1. They are also a great source of potassium, magnesium and extremely low in sodium. Watermelons makes great snack for both children and adults, for the reason that they contain practically no fat. The good news is also that it is not a commonly allergenic food.
Apple is a good source of dietary fiber, although I’ve chosen to peel these apples due to pesticides residues and wax-coating, unless you opted for the organically grown. So much of the fiber, Vitamin C, anti-oxidant and flavonoids are found in the skin and pulp. Anti-oxidants and Flavonoids play a significant role in lowering heart-disease risks, regulate blood pressure, prevent unwanted inflammation, protect against cancer and help regulate over-production of fats in the liver.
There’s the Granny Smith, Royal Gala, Honey or Fuji available here. Apples may seem common and sold through-out the year but of different varieties & origin. So, don’t forget to include these anti-oxidant packed fruits in your weekly diet.
Orange is an excellent source of Vitamin C. Just one orange supplies 116.2% of the daily value for vitamin C (Wow!). Vitamin C is the primary water-soluble antioxidant in the body, disarming free radicals and preventing damage in the aqueous environment both inside and outside cells. Inside cells, a potential result of free radical damage to DNA is cancer. Especially in areas of the body where cellular turnover is especially rapid, such as the digestive system, preventing DNA mutations translates into preventing cancer. This is why a good intake of vitamin C is associated with a reduced risk of colon cancer.
Orange is high in fiber, and has been known to lower cholesterol, thue helping to prevent atherosclerosis. An orange has over 170 different phytonutrients and more than 60 flavonoids, many of which have been shown to have anti-inflammatory, anti-tumour and blood clot inhibiting properties, as well as strong antioxidant effects. In addition to oranges' phytonutrients, vitamin C and fiber, they are a good source of thiamin, folate, Vitamin A (in the form of beta-carotene), potassium and calcium.
Scientific research can boast all they want on the nutritional benefits of these fruits but I do noticed the radiant and youthful complexions of people who regularly consume a diet high in fiber and Vitamin C…(chuckling)…I’m gonna make sure I include lots of these in my diet from now on… as age is catching up!
Recipe for Cool Red Smoothies
12cm x 12cm x 12cm watermelon
2 green apples
2 oranges
4 ice-cubes
1. Rinse blender
2. Cut watermelon into 4 pieces
3. Peel and core green apples, cut into 8 and squeeze 2 oranges
4. Put all into the blender and blend till slushy.
5. Add in ice-cubes, and press ice-crush button on blender.
6. Pour into 2 plastic tumblers with straws.
7. Serve.
Ta-dah!... There’s your refreshing Cool Red Smoothies, perfect for a HOT-HOT afternoon.
Enjoy!
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