Summers are here and so is the need to fuel ourselves with loads of cooling foods; and the best way to do this is by having one of the most hydrating and cooling foods of the season - watermelon. This delicious fruit has about 92 percentage water and belongs to the cucurbitaceous family, which has other members like pumpkin, squash and cucumber among others. Watermelon is unique as it is considered both a fruit and a vegetable. It not just tastes wonderful, but also has numerous health and beauty benefits to offer. It is fat free and is an excellent source of vitamins A, B6 and C, contains potassium and beneficial plant chemicals like lycopene and citrulline. Fineness lovers, are you listening? The fibre content in watermelon makes it an amazing fruit for weight loss. This red fleshed fruit is known for all the good things, but what goes wrong with consuming it in large amounts?

Consuming too much watermelon is said to have many side-effects. You heard us! Despite its marvellous benefits, eating watermelon in large quantity can actually cause harm to your body. Here are some side effects of eating watermelon in large quantity.

1. May Cause Diarrhoea And Other Digestive Problems

Watermelon is an excellent source of water and an equally great source of dietary fibre. However, consuming in large quantity may give rise to digestive problems like diarrhoea, bloating, flatulence, gas, et al. The fruit contains sorbitol that is a sugar compound, which is known to encourage loose stools and gas issues. Another common cause of such issues is the lycopene content, which is a pigmented antioxidant that gives the watermelon its bright colour.

2. May Up Glucose Levels

If you are a diabetic, chances are loading up on, too, much watermelon may increase blood sugar levels. It may be a healthy fruit, but it has high glycaemic index (72). Always ensure consulting a doctor before you consume it on a daily basis.

3. May Increase The Risk Of Developing Liver Inflammation

People who drink alcohol regularly should avoid having large quantities of watermelon as the high level of lycopene may react with alcohol, further causing liver inflammation. Excessive oxidative stress on the liver can be harmful.

4. May Cause Over-Hydration Or Water Intoxication

Water intoxication or over-hydration is a condition when your body has excess of water in it, which leads to loss of sodium content. Consuming large quantity of watermelon may increase the level of water in our body. If the excess water is not excreted, it can lead to an increase in the volume of the blood, further causing swelling in the legs, exhaustion, weak kidneys, et al. It may also lead to loss of sodium levels in the body.

5. May Cause Cardiovascular Problems

Watermelon is known to be a great source of potassium that is a vital nutrient playing numerous roles in keeping the body healthy. It helps maintain electrolyte function, keeps our heart healthy and makes our bones and muscles stronger. However, too much of potassium can lead to cardiovascular problems like irregular heartbeat, weak pulse rate, et al.

How Much Watermelon Should You Eat In A Day?

According to Nutritionist and Physiologist Ritesh Bawri, "100 grams of watermelon has about 30 calories. Given that it is mostly water, it is easy to consume even 500 grams, which means you just ate 150 Calories. Considering it is light on stomach, you may not feel full, which is why you tend to eat more. Also, it has six grams of sugar per 100 grams, so the same portion of watermelon would end up having 30 grams of sugar. Ideally, most people should eat between 100 to 150 grams of sugar per day from all their food combined. The sugar from watermelon is racking up your count."

Eating watermelon is not bad, but excess of anything can be unhealthy, even it is as healthy a watermelon. Moderate amounts of the fruit will ensure a healthy and hydrated you.

Believed to be used by even Christopher Columbus on his discovery voyage, papaya is known as the angel of fruits. While it is not a taste that most usually enjoy the very first time, it can grow on you slowly and then stick on forever. The raw ones are used in salad and curries, the ripe can be eaten either in solid or liquid form, alone or in combination with other fruits.

Some of the wonderful benefits of papaya are listed below.

Anti-inflammatory: The various minerals and vitamins (A, B, C, K) in papaya help improve immunity and prevents infections. It also promotes healing of burns and wounds.

Cholesterol control: The antioxidants, flavonoids and fibre help in cholesterol/plaque accumulation in the arteries. The lipid and triglyceride content can also be reduced with regular consumption of papayas.

Digestive benefits: The enzyme papain contained in papaya is quite effective in reducing the damage caused by eating junk and oily foods. It helps in breaking down proteins and is, therefore, useful as a home remedy for indigestion. It is also rich in fiber and helps relieve constipation.

Diabetes: The high fiber content in papaya combined with the low calories (a medium sized fruit contains about 110 calories) is a boon to diabetes patients. They can eat to their full content without feeling guilty of the sugar levels. Some people also consume the flowers (sautéed in oil) to control diabetes.

Arthritis: The various minerals (potassium, calcium, sodium, and magnesium) in papaya can help keep a check on arthritis and bone and joint pains in the long run.

Weight loss/ cleansing/ detox: The various minerals and vitamins along with the rich fiber content ensure you get a good detox of the system. Papaya is one of the widely used fruits in people who want to lose weight.

Antiaging effects: The antioxidants which reduce the rate of inflammation and the multiple vitamins help in looking younger by improving skin, hair, and overall immunity levels.

Stress buster: Again, the antioxidants and vitamins (C in particular) is a good way to refresh your energy after a long tiring day.

Anti-cancer effects: The flavonoids, phytonutrients, and antioxidants help to prevent free radical damage which is the main cause of cancer. They also contain beta carotene which helps control prostate and colon cancer.

Eye health: The beta carotene, vitamin A, and lutein help in improving moisture in the eyes and controlling macular degeneration.

Hair health: The scalp produces sebum which is rich in vitamin A. Papaya when applied to the scalp gives the same effect as sebum, which keeps the hair shiny, silky, and lustrous.

Summer is synonymous to tarty berries, especially blackberries. The sour cum sweet and juicy blackberries make for a tasty snack and are generally available from June to November. They are not typically berries, but aggregate fruits that belong to the Rosacea family. Deep purple in colour, these fruits have a smooth and fragile skin. These berries comprise several tiny drupes or drupelets that are filled with juice.

Moreover, its leaves are said to be used in teas to treat an upset stomach and boost oral health. This low-calorie fruit is super versatile and can be added to smoothies, jams, salads, fruit bowls and puddings or can be enjoyed as is. Blackberries are generally available in supermarkets and can be used to provide several health and beauty benefits.

We dig in more to tell you about the benefits they have to offer and how to use them in your daily diet.According to the book Healing Foods by DK Publishing, "blackberries are high in antioxidants, of which anthocyanins are responsible for their deep purple colour. Anthocyanins also help fight free radical damage in the body and address a range of modern conditions, including hypertension, diabetes, vision loss, poor liver function, and declining mental faculties. The berries also have detoxifying properties and promote gut health."

Health Benefits Of Blackberries:
1. Blackberries Are Known To Boost Brain Power

According to the study published in the Nutritional Neuroscience Journal, including blackberries in your diet improves both motor and cognitive function. Thanks to their rich polyphenol content, they have a protective effect on the brain.

2. Help Boost Digestion

Blackberries are a rich source of soluble and insoluble fibre that is important for better functioning of the digestive system. Insoluble fibre is responsible for promoting better absorption of water in the large intestine and helps adding bulk to the stools, which further treats constipation and other digestive problems.

3. May Help Lose Weight

The presence of fibre promotes effective bowel movement, which further helps in getting rid of problems like constipation and other digestive issues. Moreover, the fibre present helps in keeping your tummy fuller for longer, thereby, preventing you from binge-eating or indulging in junk. Blackberries are also low in calories, making them a great snack when you are hungry. All these factors are key to lose weight in a healthy way.

4. Help Boost Immunity

The presence of various antioxidants and vitamins make blackberries one of the best fruits that help boost immunity. Regular consumption of these tarty delights may help fight various pathogens and further protect the body from infections and other health problems.

5. Improve Vision

The presence of vitamin C content in blackberries helps protect the vision from weakening. Lutein in blackberries protect them from the harmful ultra-violet rays as it forms a pigment called macula in the area behind the retina, and prevents it from the damage caused by oxidative stress. The antioxidants present in them can also delay age-related macular degeneration and cataract.

6. Are Heart Healthy

It is due to the presence of flavanols that make blackberries heart-friendly. Moreover, other useful components like magnesium and fibre present in them can help prevent the arteries from getting blocked and further help stimulate a smooth blood flow. This reduces the risk of developing heart diseases and maintains a healthy cardiovascular system.

7. May Support Your Oral Health

Berries have been attributed to great oral health and blackberries do not lag behind. Their anti-inflammatory and anti-bacterial properties fight against harmful bacteria that cause oral diseases.Beauty Benefits of Blackberries
According to the book Healing Foods, blackberries are a great source of antioxidant ellagic acid, which can help the skin from damaging from over-exposure to sun.

Ellagic acid also prevents the breakdown of collagen, the scaffolding that supports firm skin and prevents inflammation.
Blackberries comprise more than 85 percent water with a lot of fibre content. Regular consumption of these berries helps detoxify your system and further help maintain the elasticity of your skin.
The vitamins A and C present in blackberries help rejuvenate your skin.

The antioxidants help combat the harmful and damaging effects of the environment on the hair. Topical application of blackberries can add volume and shine to your tresses.

Add the goodness of blackberries into your diet and make the most of these dark purple tarty delights and stay healthy!

How To Add Blackberries In Your Diet?

You can add blackberries to cakes, jams, fruit salads, puddings, smoothies and make sweet syrup out them. You can also make vinegar to add on to your salads and marinades. One of the best ways to add them in your diet is to eat them as it is.

Dry fruits undoubtedly are great energy foods that are loaded with vital nutrients like minerals and vitamins. Anjeer or fig is one of the most popularly used dry fruit, and has multiple benefits. So, it's essential to include this fruit in your diet. Anjeer or fig can be consumed in multiple ways.

First is, by sun drying it and having it raw. You can even store this dried fig throughout the year. People across the country love the milk shake of Kaju Anjeer. For which, you need to soak some figs and add them along with cashews to the milk. Alternatively, you can even roughly cut them and add to your salads. The most delicious way to have figs is by adding them in your desserts. You can also make sweets like barfi and peda (milk sweet) with this healthy ingredient.

Here are 9 health benefits of this super fruit:

Controls blood pressure and ageing: Figs are rich in potassium, which negates the effect of sodium and helps in controlling blood pressure. They can also help in controlling ageing effects by providing you enough iron, estrogen, etc. This keeps your hormones in check and boosts your energy as well. Figs are also great for skin and hair and nails. Mashed figs applied on the face can prevent acne.

Helps in weight management: Moderate amount of figs can help in controlling weight. They are rich in fiber, and therefore eating figs is a good way to keep junk and fried foods at bay. When in the mood for a light snack, pick figs and they will make you feel full, at the same time, but in a healthy way.

Heart healthy food: Figs reduce the amount of triglycerides in the blood. Triglycerides are the culprit for inducing heart disease as they are fat particles which accumulate along the blood vessel and cause heart attacks.

Reduces chances of cancer: Figs are rich in antioxidants and therefore help in controlling release of free radicals and chronic inflammation. The free radicals are the ones responsible for chronic inflammation including cancer, heart disease, and diabetes. Figs are therefore believed to have a preventive effect on these chronic health conditions.

Controls blood sugar: The chlorogenic acid present in figs helps in reducing blood sugar levels in diabetics. Potassium which is found in abundance in figs also plays a good role in control of blood sugar levels.

Improves bone health: Calcium is the main ingredient required for healthy bones, and figs are a good natural source for this. While dairy products are a good source, they are not alone sufficient, and figs can be a good second-line supplement.

Aids in constipation: Being rich in fiber, figs are good for intestinal motility and can prevent constipation. The fiber provides roughage, aiding in good bowel movements
Keeps the reproductive system in check: Figs are rich in minerals like magnesium, zinc, and manganese which contribute to vitality and fertility. Figs can be soaked in milk and consumed or eaten in other forms as mentioned above. So, if you're pregnant or planning a baby, do include this super food in your diet.

Prevent kidney stones: Boil some figs in water and once cool, this water can be consumed for a few days to prevent kidney stones. If you wish to discuss about any specific problem, you can consult a Dietitian/Nutritionist.

While fruits and vegetables may not always feel appetising, most people can’t keep away from sweets and desserts. Unfortunately, by doing this, we are harming ourselves. Processed sugars that go into making these desserts and sweets have a high calorific value and negligible amount of nutrients. For this reason, sugar is also known to have empty calories.

Here are a few more reasons you should stay away from sweets and start eating a healthier diet.

It deposits fat cells in your liver: Processed sugar has a very high level of fructose in it. Unlike glucose, fructose, is not needed by the body. When we eat fructose, the body converts it into fat and deposits it in the liver. Over tie, these fat deposits can build up and trigger liver diseases.

It makes the body resistant to insulin: Insulin is a hormone essential for the conversion of glucose into energy. However, eating excessive amounts of processed sugar can make the body resistant to insulin. This makes the pancreas produce excessive insulin, which further leads to elevated blood sugar levels. This can also trigger conditions like type II diabetes.

It reduces immunity: Sugar causes inflammation, which reduces the efficacy of the immune system. It also raises blood pressure and keeps white blood cells from doing their job thus putting you at a higher risk of falling sick. By reducing your good cholesterol level, sugar also increases your risk of suffering from cardio vascular conditions such as heart attacks and strokes. Sugar has even been linked to Alzheimer’s disease.

Sugar affects your sleep: Eating large amounts of sugar can cause stress and anxiety. It also keeps your body from relaxing and tenses the muscles. Thus, eating a sugary sack before going to bed can keep you tossing and turning and not allow you to have a good night’s sleep.

Sugar causes weight gain: Weight loss is one of the most visible effects of cutting down sugar. By making your body resistant to insulin energy gets stored as fat instead of being used up. Sugar also makes the body resistant to leptin which is responsible for telling the brain when we’ve had enough to eat. This makes us eat more and more even though the stomach is full.

Additionally, sugar triggers the release of dopamine and is addictive. When combined these factors make a person consume more than is needed and causes conditions, such as obesity. In case you have a concern or query you can always consult an expert & get answers to your questions!