The Health Benefits of Watermelon and Nutrition Facts


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This food is one of the best foods in the world for cellular detoxification and it will only cost you $2.50 cents per day to eat. Today we’re going to talk about watermelon.

Watermelon (Citrullus lanatus) is an annual trailing vine in the cucurbitaceae plant family with about 965 other species including foods such as: cantaloupe, cucumber, squash, pumpkin and zucchini. The name Lanatus doesn’t describe watermelon very well. Lanatus means hairy in latin. These melons are far from hairy ;). The vines which they grow from are hairy.

Some suspect the ancestral watermelon originated in Southern Africa but it’s uncertain if it’s true. Scientists do agree that watermelon’s progenitor (ur-watermelon) was first cultivated in Africa, then headed north to Mediterranean countries and other parts of Europe.

In the Kalahari desert of south africa, wild animals and hunter gatherers known as Bushmen or the San People relied on a wild white fleshed watermelon called Tsamma for water and nourishment. They would live on nothing but tsamma for up to six weeks at a time. Without the presence of tsamma, it’s very difficult to travel through the kalahari desert or to live there permanently.

The harsh desert conditions in which watermelon is able to grow in show’s that it has a strong tolerance for a certain type of stress, the harsh heat of the sun. By observing plants adaptive traits such as tolerating heat, we can then consume them to receive their adaptability for our bodies. Watermelon will help you adapt to the heat a lot better than eating man made processed fast food. The water content alongside its nutrition and large amounts of antioxidants will help protect your cells from drying out and being damaged from the heat. Nutrients from watermelon will also help your body replace old cells and build new healthier less toxic cells that are more resistant from the sun. Empty calories and lack of nutrition from processed foods will do the complete opposite. Processed foods will toxify and damage your cells making them less resistant to too much sun and more likely to develop skin cancer. As an urban survivor, I think I’ll stick to consuming nutrient dense watermelon.

Time Tested

I say this all the time and I’ll continue to say it throughout my career. I prefer to only consume food and herbs that are thousands of years old and not 10 years old or less from a lab. Which will you choose? Thousands of years of testing or only 10 years?

Watermelon has been eaten for over 5,000 years. It has been found in hebrew texts, egyptian tombs and medieval illustrations. Evidence of artifacts found in egyptian tombs such as king tut’s tomb suggests watermelon was first cultivated in Egypt over 4,000 years ago. Specifically one tomb painting stands out to archeologists the most. They noticed that wild watermelons are round but the watermelon in the painting is not. The painting better resembles the oblong shaped watermelons that we eat today. This suggests the cultivation of watermelon began in Egypt, ultimately ending the consumption of the less palatable wild watermelon.

This bit of history is kind of funny so I thought I’d share it with you.

In 2007, Oklahoma declared watermelon as the state vegetable and some people such as Sen. Nancy Riley disagree with their decision. Sen. Don Barrington said: “The controversy on whether watermelon is a fruit or vegetable has been officially decided by the Oklahoma Legislature,”  Sen. Nancy Riley mentions that her dictionary considers watermelon as a fruit.

Senator Barrington’s response was: “I guess it can be both,”. Well, I suppose watermelon is now both a fruit and a vegetable because Barrington said so lol.

Admittedly… Barrington might be onto something. The rinds can be cooked as vegetables and the inner flesh is commonly eaten as a fruit.

The health benefits of watermelon

Now that we’ve learned a small bit about the history of watermelon, let’s check out the health benefits.

Watermelon is an extremely popular summer food and for a good reason.

Some of the potential health benefits of watermelon include: alkalizes and detoxifies the body, reduces arterial stiffness and aortic systolic blood pressure, reduces risk for cardiovascular diseases, lowers bad cholesterol, lowers inflammation, helps reduce recovery heart rate and muscle soreness 24 hours after exercise, may reduce the risk of certain cancers, increases blood concentrations of arginine, lycopene and beta carotene, supports kidney health including; increases urine flow, cleanses the urinary tract, reduces kidney stones, improves kidney filtration of lymphatic wastes and cleanses the liver; protects the eyes, improves vision, protection from pathogenic attacks, prevention of diabetes, and is a good source of proteins.

Mark Twain said ”To taste a watermelon is to know what the angels eat.” Most people like the sweet taste but there is much more to this superfruit than its taste. I consider watermelon a class 1 superfood in my book. This means watermelon meets the criteria of having calories, vitamins, minerals, antioxidants, enzymes and medicinal health benefits. We can more specifically consider watermelon a fruitarian staple food. As a bonus, it’s an easy to digest food taking only about 15 to 30 minutes to digest, absorb, and utilize. This allows for quick nutrition before or after exercise, for people with chronic health conditions, or as a good nutrient dense wake me up meal for breakfast. Take note: Some people suggest eating watermelon at room temperature for even better digestion but admittedly cold watermelon is much more gratifying during the hot summer months.

Watermelon is affordable

The average grocery store melons here in michigan during the summer cost about $5.00 each. Often times, they’re on sale costing only $6 for two melons. Since they’re high in water, eating more than half a melon per day is quite a challenge unless you live in a consistently hot climate and sweat a lot. I would suggest only eating up to about half a watermelon per day which will only cost you about $2.50 per day.


If you eat enough watermelon, you won’t need to drink much water since watermelon is 80% to 90% water. If you do drink water and eat a lot of watermelon together, you could get in some trouble by overdosing on water and creating an electrolyte imbalance. Find the right balance of water for your own body. Monitor your urine color to make sure it’s not too clear. If it’s slightly yellow, you’re in the safe range. If your kidneys and adrenals are weak, you could notice some swelling throughout your body when you eat watermelon. If you begin to notice swollen hands, feet, or other parts of your body, you should consider looking into herbal kidney and adrenal formulas, contact your doctor and reassess the amount of water you consume.

Are Watermelon seeds safe to eat?

Yes watermelon seeds are safe to eat. They won’t poison you or cause a plant to grow in your belly. You paranoid imaginative people! Plants direct their energy into fruits and seeds during their reproductive stages of life. Therefore most reproductive end products of plants contain concentrated nutrition. Watermelon seeds, flesh and rind are nutritionally dense, hence why I classify watermelon as a class 1 superfood. The end product of plants is crucial in plant nutrition. Fruits, roots, grains, nuts and seeds are all end products where plants concentrate nutrition for their survival. They put all their energy into reproduction to ensure their species will survive once they die. That’s what makes a true superfood and it’s the reason why we need to stop consuming so many seedless fruits! By the way, this nutrient concentration concept is similar for animals too, such as eggs.

According to nutrition data, based on the RDA, one ounce of dried watermelon seeds contain high amounts of the following nutrients: 156 calories, 20% fat,14% saturated fat, 7,866 mg omega 6 fatty acids, 16% protein, 1-5% b vitamins, 2% calcium, 11% iron, 36% magnesium, 21% phosphorus, 5% potassium, 1% sodium, 19% zinc, 10% copper, and 20% manganese. Combine that with half a melon and a well rounded diet, you’ll be easily attaining all the nutrients you need in a day.

If you want maximum nutrient extraction of the seeds, then be sure to blend them for about 30 to 60 seconds. I personally like to use a nutribullet blender. My nutribullet has surprisingly lasted about 7 years so far and it only costs $69 brand new online. (Buy the newer version if you can afford it. It truly is better.) I really appreciate companies like nutribullet that offer affordable health products. The only way we can change the health of our planet is by making health easily accessible. I’ll leave a link in the description below for you if you’re interested in using the same blender that I use.

Now that we know the nutritional value of watermelon seeds, let’s take a look at the nutrition data for half of a watermelon. I would cover the data of a whole watermelon but in reality the average person is not going to be very fond of eating that much in a day. Instead, eating a quarter to half a watermelon per day is a bit more achievable. Plus we want a diversity of foods in our diet anyhow.

According to nutrition data, based on the RDA, half a watermelon contains high amounts of the following: 677 calories, 5% fat, 1,129 mg omega 6 fatty acids, 27.5% protein, 257% Vitamin A, 305% Vitamin C, 5.5% Vitamin E, 3% Vitamin K, 49.5% Thiamin, 28% Riboflavin, 20% Niacin, 51% Vitamin B6, 17% Folate, 50% Pantothenic Acid, 92 mg Choline, 6.8 mg betaine, 16% Calcium, 30% Iron, 56.5% Magnesium, 25% Phosphorus, 72.5% Potassium, 1% Sodium, 15% Zinc, 47.5% Copper, 43% Manganese, and 13% Selenium. Add that data to the seeds and you have yourself a very therapeutic dose of nutrition.

Additional nutrition found in watermelon

When I see people eat watermelon I notice that they only eat the red flesh and throw out the rind. Watermelon rind contains more of the amino acid citrulline and green chlorophyll compared to the red flesh. Kidneys convert citrulline into L-arginine.

L-arginine is an important amino acid with over 100 health benefits such as: protect the kidneys, support the heart, reduce erectile dysfunction, enhance wound healing from trauma and hemorrhage, enhance wound healing in diabetic rats, fight cancer, reduce obesity and much more. As for chlorophyll: it’s the green color you see in the rind which has the ability to detoxify and build blood.

I understand the rind doesn’t taste that great but with anything beneficial to our lives, there is a minor sacrifice that has to be made. Such as success taking consistent long term hard work but you reap the rewards in the end. We need to wire our brains for long term satisfaction instead of short term satisfaction unless it’s being used for motivation. A great example is watermelon boy getting famous for eating an entire melon, including the rind! Hahaha oh watermelon boy.

Delusionally assuming there are no pesticides on the watermelon, when you cut it, leave some of the rind intact and eat it before the flesh. Take a minor sacrifice with three rewards at the end. The first reward being the chlorophyll in the rind, the second being the sweet tasting flesh and the third is the nutritional health benefits of the whole food. Rewarding yourself after a difficult task such as eating the rind will increase the likelihood of long term success in discipline and wellness improvement. Arnold Schwarzenegger’s father used to have young Arnold do push ups before getting breakfast. A minor sacrifice with two rewards. A healthy body and a meal. If you simply do not like the rind, try blending it with some lime juice. If blending doesn’t sound appealing, watermelon rinds can also be pickled, stewed, stir fried and worst case scenario composted in your garden.  


Watermelon can be considered a superb food for cardiovascular health and all around wellness for the fact that it contains high amounts of carotenoids such as lycopene. Watermelon juice specifically was shown to increase plasma concentrations of lycopene in humans.

Everyone associates red foods with the health of blood and the heart. That’s because red foods contain the carotenoid lycopene. Lycopene is actually the reason why those foods are red.

High amounts of lycopene is associated with lower risk of cardiovascular diseases. Hence one of the reasons why tomatoes, goji berries, red bell peppers, watermelons and other red foods are popular for protecting the heart. (LYCOPENE IS NOT IN STRAWBERRIES OR CHERRIES) Tomatoes and tomato juices are exceptionally popular for heart health but we shouldn’t only praise tomatoes. Let’s make some room for watermelon too!!

Lycopene is capable of much more than protecting the heart.

Higher amounts of lycopene was found to be associated with: reduced risk of prostate cancer, pancreatic cancer, and breast cancer in Chinese women, inhibit liver cancer cell growth, lowers risk of hip fractures in older adults, reduced mortality from metabolic syndrome, protection from non alcoholic fatty liver disease (NAFLD), and more. As you can see, lycopene plays a fairly large role in potentially reducing the risk of cancers and other life threatening diseases. These studies make a good case for watermelon being a disease fighting food regardless of the sugar content. I believe fruit sugar is safe, so long as its consumed right from fruits and not concentrated in processed chemical laden foods. We need all of nature’s elements from whole foods to offset any possible negative effect of a single substance. That’s why I’m weary of studies that say all sugar is bad, especially because the studies we’re done on sugar alone or from bad food and not from nutrient dense organic pesticide free fruits.

Also take note that the Lycopene from watermelon may cause upset digestion in some. With adaptation over time, that will go away. Experiment with different quantities and see what works best for you.

Watermelon Contains Choline

Choline acts like a water soluble vitamin but it’s not an actual vitamin or mineral. It’s an essential micronutrient that’s similarly related to folate, methionine and vitamin b12 because they’re metabolized through the same pathways. Our bodies produce a small amount of choline through the methylation of phosphatidylethanolamine by N-methyltransferase (PEMT) which forms phosphatidylcholine in the liver. Although that sounds super fancy, the methylation process is not efficient enough since it only produces small amounts of choline.

The recommended, simpler and less energy intensive way to get choline is through dietary sources such as watermelon. Half a watermelon contains 92 mg of Choline. But the question is, is that enough? There’s currently no recommended dietary allowance for choline so the next best option is to maintain a nutrient rich mainly plant based diet with choline rich foods such as watermelon. I’m certain we’ll get enough choline from our diets and never have to worry about deficiencies. Now that we quickly learned how important it is to get choline from our diet, let’s take a look at the health benefits of choline found in watermelon.

Choline is important for: the function of all cells, kidneys, lymphocytes, brain function, fetal development, methylation, detoxification, endocrine system, digestion, lipid transport in the liver, reproduction, and the function of a neurotransmitter called acetylcholine which supports memory and functions at the neuromuscular junction to activate the movement of muscles.

Choline supports many more functions in the body but this is a great bit of information to start with. Later on I’ll make an in depth video about choline. Let’s take a quick look at choline deficiency and then move on to betaine found in watermelon.

Choline deficiency puts the body at risk for: fatty liver, reduces energy levels, suppresses brain development, damages: liver, DNA, kidneys, pancreas, nervous system, lymphocytes, brain, muscles and other parts of the body.

If my fruitarian friends didn’t notice, damage to lymphocytes is on that list. Studies show Choline deficiency increases lymphocyte apoptosis. This could help explain why fruitarians heal their lymphatic system by eating watermelon. Watermelon is well known by fruitarians and detoxification specialists for its ability to aid in kidney lymph filtration. I have a feeling Choline plays a large role in kidney lymph filtration since it’s an essential micronutrient for the entire body and there are significant consequences if you develop a choline deficiency. Especially regarding the kidneys. Studies show choline deficiency can induce acute renal “kidney” failure.

Guys, I must say… Every time I research fruit, I find more proof to support the fruitarian diet and it’s ability to heal the body of pretty much every disease. The best part is that I only have to scratch the surface to find proof. Okay, let’s move on to betaine.


The health benefits of watermelon doesn’t stop with Choline. Watermelon also contains Betaine.

To be exact, 6.8 mg betaine in half a watermelon. Betaine is the color red which once again, we commonly associate with heart health. Betaine is also involved in the methylation process and the detoxification of homocysteine. Homocysteine is a potential risk factor for cardiovascular diseases. Isn’t it cool how it appears nature color coded our health?

Studies show betaine can significantly improve athletic performance such as: Body composition, arm size, bench press work capacity, attenuates the rise of urinary homocysteine thiolactone (HCTL) and improves power but not strength. Although, some studies do suggest it does improve strength.

Besides athletic performance, some of the health benefits of Betaine may include: detoxifies and protects the liver, lower the risk of cardiovascular disease, reduce uric acid levels, improve kidney function, attenuate effects from moderate alcohol consumption, attenuates homocysteine induced memory deficits and Alzheimer-like pathological changes, inhibit aortic inflammatory response, some anticancer effects against liver cancer, was shown to exhibit tumoricidal effects and induce apoptosis and cell cycle arrest.

As you can tell, simply from choline and betaine in watermelon, we’re seeing positive anti cancer and full body protection from common ailments. That’s what makes Watermelon a true class 1 superfood. Be sure to incorporate watermelon into your lifestyle as an all around rejuvenator. Since it tastes good, adding watermelon into your life won’t be much of a challenge compared to taking shots of not so tasty grass juices.

How to cut watermelon

There are two ways to cut watermelon. Precise for different shapes such as sticks, cubes, balls, and slices or you can go fruit ninja style! Kiai!!! Okay, now that we safely cut a watermelon in half, I’ll show you how you can safely cut it into different shapes.

WARNING: Never cut a knife towards you!

How to cut watermelon into sticks

  1. Cut the watermelon in half
  2. Set the cut side of the melon face down on the cutting board so it doesn’t roll around.
  3. Slice the melon vertically making one to two inch thick slices (about 5 rows).
  4. Once you have cut one side, rotate it 90 degrees.
  5. Cut the melon once again making one to two inch thick sliced rows. Now you have easy to eat watermelon sticks.

How to cut watermelon into cubes

  1. Cut the watermelon in half lengthwise.
  2. Cut those pieces in half again lengthwise.

Next we will make a cut without cutting through the rind.

  1. Cut across from left to right under the flesh without cutting through the rind. Like a filet.
  2. Cut across both sides vertically and horizontally from the top for desired chunk sizes (about 1-2 inches wide).
  3. Tip the melon into a bowl and all the pieces will fall out!

Yay! It’s a watermelon miracle! Bite sized bits!

How to tell if watermelon is ripe.

There really is no efficient way to tell if watermelon is ripe when shopping at the grocery store. I’ve actually seen some people smell them O_o. They must know something that I don’t know. What I do know is that you could knock on it. If it doesn’t resonate much then it’s likely too hard, meaning it’s not ripe. If it resonates a bit, it’s more likely to be ripe. But in all honesty, the only true way to tell if a watermelon is ripe is to look at the shriveled stem when it’s still growing on the vine. Unfortunately most of us will only be getting them from the grocery store and not right off the land. Don’t worry, if the watermelon turns out to be bad when you cut it at home, your grocery store will almost always be willing to replace it for a new one.


All in all, I think watermelon is a food that almost everyone should be consuming as often as possible. For the sheer fact that watermelon is a powerful all around nutrient rich, rejuvenating detox food and is affordable costing only five bucks per melon. Be sure to give watermelon more attention in your life. It’s truly a powerful food, especially by doing watermelon fasts. Half a day, a whole day, 3 days, a week or maybe longer. Obviously be sure to check with your doctor before doing watermelon fast. After adding watermelon into your life, let me know in the comments below how it helps your health.

Well! That’s it for this video. Do you like watermelon? Have you ever done a watermelon fast? What’s your favorite way to cut and eat it? Let me know in the comments below. Be sure to hit like on this video like your life depends on it, share this video with anyone you feel needs to know this information and subscribe to my channel if you’re new. I upload numerous health videos that you won’t want to miss. If you’d like additional education then be sure to subscribe to my newsletter. My newsletter will get you access to my videos before anyone else, additional health tips and occasional herbal supplement giveaways. Also be sure to check out my online store for herbal supplements, computer glasses, space hoodies and other cool accessories. Shopping at Sungazer Herbs will support my channel and your wellness. As always, I’m Brandon Goji and I’ll see you in the next video. Stay motivated you Urban Survivors!

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The Health Benefits of Dandelion

Where would someone hide the cure for disease if they wanted no one to ever find it? The best place would be right in front of you where you wouldn’t think to look. People mow over this “weed” every time they mow their lawn. Today we are going to talk about Dandelion.

Did you know a weed is simply a plant you don’t like? Dandelions grows abundantly and we spray tons of weed killers to get rid of them. All we are really doing is damaging ourselves and the environment by doing so. Imagine someone out there with liver disease spraying dandelion. The cure is right in front of them and they don’t even realize it. By the way Dandelions are perennial so you will be mowing and spraying them year after year.

Taraxacum Officinale aka Dandelion. Dandelion’s name comes from the french term (dent de lion) which means tooth of the lion. The plant is native to Europe and Asia. It dates back quite far as there have been recordings of its use by the Anglo Saxon tribes of Britain whom are from the fifth century and the Normans in the tenth century. It was also mentioned in the works of the Arabian physicians in the tenth and eleventh century.

Dandelion has been accepted worldwide as a liver tonic. The root is commonly used for the liver and gallbladder whereas the leaves are more so for the use of detoxing the kidneys and bladder.

The roots can incredibly grow as deep as 15 ft into the ground.

Dandelion has many uses. Here are some of them: Loss of appetite, upset stomach, gas, laxative, stimulates secretion of salivary and gastric juices, general digestive tonic, blood tonic, nutritive superfood, anemia, jaundice and other liver problems, skin beautifier, eczema, bruises, gallstones, joint pain, muscle aches, inflammation, kidney stones and diuretic.

Dandelion leaves are great in a salad, smoothie or juice. They are rich in numerous vitamins and minerals, which is why it is such a great blood tonic. Those vitamins and minerals are: Vitamins A, C, E, B-complex, Calcium, Iron, Magnesium Phosphorus, Potassium, Sodium, Zinc, Copper, Manganese and a very high vitamin K content at 535%.

If salads or juices aren’t your thing, dandelion can be used as a coffee replacement.

Everyone is aware of what dandelion is, making it an easy to forage herb. But wait just a second. There is another plant commonly called false dandelion. Before you go foraging make sure you learn the differences between the two so you don’t end up eating the wrong plant. I wasn’t searching for dandelion but I picked a wrong plant in my garden once. I swear I heard voices for the next two hours. O_o

Dandelion has shown to be effective in treating high cholesterol and even melanoma.

A study concluded that Dandelion reduced the extent of atherosclerosis by reducing oxidative stress and serum TC, TG, LDL-C and raising serum HDL-C. Dandelion is beneficial in preventing hypercholesterolemic atherosclerosis and reducing risk factors for coronary artery disease.

Another study showed that dandelion root extract specifically and effectively induces apoptosis in human melanoma cells without inducing toxicity in noncancerous cells.

Well, that’s it for this video. I hope this video helped and motivated you to add more Dandelion into your diet. Its pretty amazing to think that a plant we call a weed is actually medicine. Be sure to hit like on this video like your life depends on it, I upload new health videos often so be sure to subscribe to my channel if you’re new, and as always I’m Brandon Goji. I’ll see you in the next video. Bye! Stay motivated you urban survivors!



The Health Benefits of Bananas

“Eating Banana” Did you know Bananas are technically a berry?! “Stoner face”

Today we are going to talk about Bananas.

Even though most berries we know of today are mainly tiny and round, not all of them are. True berries are simple fruits that stem from one flower and one ovary, usually with multiple seeds and that’s exactly what a banana is. Oh and get this, Strawberries are not classified as berries! In the botanical sense anyhow.

The average person in the UK eats 10 kg or 22 lbs of bananas a year which is about 100 bananas. In the US, Bananas are the most popular fruit right above apples. In 1970, 7 pounds of bananas were consumed per person. This raised to 10.4 pounds in 2010. However, other sources say the average american eats roughly 25 pounds but in all honestly I just don’t see it. “Fat people” I personally eat about 730 bananas a year, which really isn’t that much. Some fruitarians eat about 3000 or more a year.

Bananas were first domesticated in Southeast Asia and Papua New Guinea.  Archaeological and Palaeo-environmental evidence at Kuk Swamp in the Western Highlands Province of Papua New Guinea proposes that the cultivation of bananas dates back as far as 7,000 years ago and possibly as far back as 10,000 years ago. There are also text references to bananas in Islamic poems and hadiths near the beginning of the 9th century. In the 10th century there are texts about bananas in Palestine and Egypt. It then goes into North Africa and Muslim Iberia. If this is true, then the likelihood of humans using fruit as a staple food for thousands of years is even more promising.

Those soft, sweet and nearly seedless bananas you are eating today are mainly from the cavendish group. Named after William Cavendish. The cavendish plant was grown in the Derbyshire estate’s hothouse in 1830 over 180 years ago. Allegedly this happened because the head gardener Joseph Paxton was apparently inspired after seeing a banana plant on a chinese wallpaper in one of the 175 rooms in the home. He then got access to an imported banana species. I actually got into hydroponics after I saw someone grow a dwarf banana tree hydroponically. I thought it was so cool!! That was also the week I learned Miracle Gro does not work as hydroponic nutrients. Lol

There is a threat to this food that us health enthusiasts love so much and its called the Panama disease.

In the 1950’s the Gros Michel Banana was nearly destroyed worldwide by the Panama disease. Panama disease is a fungus that is resistant to conventional agricultural fungicide. Cavendish is Asexual which means all of the plants are cloned descendants from one plant. That is why you don’t spend your time spitting out seeds when eating one. The seeds are nearly microscopic now in most types of commercial bananas. Since they are clones, they cannot develop a resistance to the disease. Once the disease figures out how to kill one plant, it can then kill all of them.

If you’re going to eat one fruit you may want to pick bananas as they seem to be close to a perfect food.

Bananas are relatively nutrient and calorie dense so I consider them a class 1 superfood in my book. This is the reason why the food is commonly used as a staple food for health enthusiasts such as freelee the banana girl who has eaten over 50 bananas in a day! Freelee if you eat 30 a day that’s around 10,000 a year!

When bananas are unripe and green they are actually starchy compared to ripe bananas that contain simple sugars. This means green bananas contain polysaccharides which are complex carbohydrates composed of long chain sugars. They take longer to absorb and be utilized by the body. This can be useful information for diabetics that have trouble with simple sugars that still want to receive the tremendous list of health benefits from fruit. The downside to this is that unripe bananas are harder to digest and contain less antioxidants compared to spotted ripened ones. That starch can also act as a prebiotic to feed beneficial bacteria in the digestive tract. Being a prebiotic alongside fiber greatly aids in digestion.

A randomised controlled trial was done to learn the effects of banana consumption of faecal microbiota.The study revealed that the banana group had significantly lower gastrointestinal symptoms compared to controls. The consumption of bananas had no adverse effects on evacuation patterns. They concluded bananas are a well tolerated eating behaviour that may induce bifidogenesis in women experiencing weight problems. This will obviously be useful for men as well.

According to research: the mean postprandial blood glucose response area to white bread was significantly higher compared to under ripe and overripe bananas.

​It was found that bananas contain dopamine at high levels in the peel and pulp. Dopamine acts as an antioxidant and is crucial to support good mood, motivation and attention.

Tryptophan is also found in bananas. Tryptophan is a precursor to serotonin and melatonin. Serotonin is also responsible for supporting good mood and melatonin is needed for proper sleep.

Bananas mainly consist of fructose, glucose, and sucrose which can increase energy levels and stabilize blood sugar which is crucial for getting through the day. There is a lot of talk about the dangers of fructose which you shouldn’t worry about in natural whole foods. When its naturally occurring in fruit that contain vitamins, minerals and antioxidants, the body is able to properly utilize fructose the way nature intended. The problems occur when you try to extract a single substance and put it in the body disrupting the natural nutrition balance. Yin and Yang.

Bananas contain numerous amounts of vitamins, minerals and even amino acids. This makes them a better alternative to processed electrolyte drinks and vitamin waters “laugh”. Instead you could make a banana smoothie. You’ll get a lot more electrolytes from bananas compared to those blue and red dyed high fructose corn syrup electrolyte drinks. Some of those energy drink companies even try to add caffeine and herbal extracts to their drinks for an additional energy boost. Which in my opinion is done with utterly poor herbalism in mind. Let’s not have a heart attack from our energy drink. Since bananas are high in potassium, it will actually protect your heart rather than stimulate it and increase the potential risk for a heart attack. In an upcoming video I will talk about the risks of energy drinks.

The high potassium and magnesium found in this fruit can help athletes reduce muscle soreness and cramping during and after exercise. You don’t have to be an athlete to enjoy these benefits. Surprisingly over 68% of Americans don’t consume the recommended daily intake of magnesium. Magnesium is needed for over 300 enzyme biochemical reactions in the body. I know some of you out there get charlie horses while netflixing, so eat more bananas!

Bananas are high in Vitamin B-6 which is essential for synthesizing heme. Heme is the protein part of hemoglobin that carries iron and oxygen in the blood which can help reduce anemia. This is also useful for athletic performance.

Be sure to hit like on this video. It lets me know that you guys are interested in these types of videos. What’s your favorite banana recipe? Have bananas helped you on your health journey? Leave a comment below! Peanut Butter Banana smoothie was actually the first smoothie I ever made in a cheap $20 blender. If you’re new be sure to subscribe for future videos. Thanks for watching, I’m Brandon Goji and I’ll see you in the next video.Stay Motivated and THRIVE my fellow Urban Survivors! Bye!!


The Health Benefits of Omega 3 Fatty Acids

The importance of Omega 3s

Your current diet is most likely high in omega 6 and low in omega 3 which can have devastating affects on your health. Today we are going to talk about the benefits of omega 3’s and why the ratio of omegas is so important in your diet.

$25 billion dollars was spent on omega 3 supplements in 2011 and was estimated to reach $35 billion dollars by 2016. But why? Why are omega 3’s so popular? First let me help you understand what omega fatty acids are and then a little further in this video I’ll show you the benefits.

Omega 6 also known as n-6 and omega 3 also known as n-3 are two types of (PUFA) polyunsaturated fats. They are both defined as essential fatty acids because the human body cannot synthesize omegas due to the lack of desaturase enzymes. This includes lacking the enzyme omega 3 desaturase. Without this enzyme we cannot convert omega-6 fatty acids into omega-3. These fatty acids must be obtained through diet or supplementation. This is the reason why fats are in my dieting protocol.

Omega-3 fatty acids have a double bond, three carbons away from the omega end also known as the methyl group. Omega-6 fatty acids have a double bond, six carbons away from the methyl group. Hence the names omega 3 and 6.

There are 3 types of omega 3 fatty acids.
(DHA) Docosahexaenoic acid, (EPA) Eicosapentaenoic acid and (ALA) Alpha-Linolenic acid.

There are numerous types of omega 6 fatty acids. The most commonly known omega 6 is (LA) Linoleic Acid. Linoleic acid is converted into (GLA) Gamma Linolenic acid which is then converted into Arachidonic Acid (AA). Make sure you don’t mistake linoleic acid for the omega 3 (ALA) Alpha Linolenic acid.

Omega 6 fatty acids are needed for the creation of inflammation. Inflammation is needed in the body as a response to injury but it can become an issue when there is too much inflammation which unfortunately a vast majority of us have.

If you are eating a standard american diet, your omega 6 levels are most likely higher than your omega 3’s which increases your risk for too much inflammation. This is because processed foods contain plant oils high in omega 6. Corn oil, cottonseed oil, sunflower oil, soybean oil, and safflower oil. Check the ingredients in your potato chips. They are definitely in there, even in those “healthy chips”. These oils are unfortunately common in foods found in the “health foods” section. This is why I suggest making most meals from scratch as often as possible. Corn oil has an omega-6 to omega-3 ratio of 49:1. Corn oil and other oils are part of the reason why the common ratio in western diets is 15/1 and often times higher. The problem is, Omega 6 and 3 compete for the same enzymes. Therefore you should try to add in more omega 3 rich foods. Ideally we should be consuming omega 6 and 3 as closely as possible to an equal ratio of 1:1. Equal parts Yin and Yang.

A deficiency in omega 3 is much more likely than a deficiency in omega 6.
We should not eliminate omega 6 entirely as it is indeed essential but we do need to try to decrease the consumption of it by eating organic whole foods. You should focus on adding more omega 3s into your diet since they are harder to find in most foods. Don’t worry about your omega 6 levels getting low. If you’re deficient in omega 6 you’re probably not eating enough food in general and will have other deficiencies alongside it. Its nearly impossible to eliminate it entirely with a well rounded diet. Remember, a deficiency in omega 6 is extremely rare but a deficiency in omega 3 is not.

The bmj had a few things to say about omega 6 that I found to be very valuable information.

“Dietary advice about fats and the risk of heart disease is called into question on today as a clinical trial shows that replacing saturated animal fats with omega-6 polyunsaturated vegetable fats is linked to an increased risk of death among patients with heart disease.”

They reported a study that was done to see if there were truly any dangers associated with a high intake of omega 6.

“An in-depth analysis of the effects of linoleic acid on deaths from coronary heart disease and cardiovascular disease has not previously been possible because data from the Sydney Diet Heart Study – a randomised controlled trial conducted from 1966 to 1973 – was missing.”

Wait, what?? It was missing? But then someone found it? Years after the damage of suppressed education has been done? Of course!

“The results show that the omega-6 linoleic acid group had a higher risk of death from all causes, as well as from cardiovascular disease and coronary heart disease, compared with the control group.”

These results prove that you should reduce that high omega 6 level by reducing the consumption of oily foods and favoring a whole foods diet rich in omega 3. A diet too high in omega 6 can cause you to be at higher risk for various illnesses such as: Inflammatory diseases, cardiovascular disease, heart disease, nonalcoholic fatty liver disease, obesity, inflammatory bowel disease, rheumatoid arthritis, and even alzheimer’s disease.

Now let’s get to the long list of benefits from omega 3’s: Healthy aging, proper fetal development, improves bone and joints, cardiovascular function, improvement of the mechanical function of the heart, decreases resting systolic and diastolic blood pressure, lowers serum levels of triglyceride, potentially reduces alzheimer’s because it was found to have reduced amyloid in animals, alleviates joint pain, improved cognitive function, improves immunity, supports brain and eye health, reduces ADHD symptoms, may alleviate depression, bipolar disorder and other neurological disorders, reduces inflammation, aids in athletic performance by promoting the release of nitric oxide from the endothelial cells leading to improved endothelial function and more.

All in all, omega 3’s are extremely important, especially for brain and eye health! A lot of brain disorders can be relieved by omega 3 supplementation. It is commonly used for concussions, ADD,  ADHD and other learning disorders, bipolar disorder, depression and even that pesky brain fog. If you have a sluggish mind or anything brain related, you may want to try omega 3’s to help alleviate it. A study was done on rats supplementing their diet with omega 3. They found that omega 3’s increased dopamine levels in the frontal cortex by 40%. It also increased the binding to the dopamine d2 receptor.

If your children are experiencing developmental issues and behavior disorders it may indeed be related to low levels of omega 3. If the mother didn’t get enough omega 3’s in her diet during pregnancy the child could be at higher risk of brain related disorders. Please consider omega 3’s because children are the future and we want to make sure its a good one. A friend of mine has a child on the way. I made it a point to to ensure the mother is eating wild low mercury fish! Don’t forget, the solid weight of the brain is 60% fat so fatty acids are crucial to brain health.

Due to the lack of omega 3’s in foods, supplementation may be needed for some people. With all of these benefits and deficiencies, I makes sense why it is sold worldwide and profits billions of dollars.

High dose supplementation of omega 3 can thin blood and cause diarrhea so there is no need to take high doses unless recommended by your healthcare professional for very specific conditions. There is no recommended dietary allowance but it is suggested to take about 250 to 500 mg. Or at least eat two fatty fish per week. Most fish oil and krill oil supplements contain about 250 mg and on the high end about 1000 mg. If you don’t like the taste of seafood then obviously its best take a supplement when you can. Although fish is the best source, there are some plant based foods that contain omega 3’s such as flax oil and chia seeds.

There is an ongoing debate about whether or not these plant based oils are utilized as well as seafood and for a relatively good reason. The body is able to convert some EPA and DHA from ALA the short chain omega-3 but studies show the conversion rate may be limited. The conversion is approximately only 6% for EPA and 3.8% for DHA. Not only that, the conversion rate is drastically reduced by 40 to 50% when the diet is rich in omega-6. Thus the reason for suggesting seafood sources over plant sources.

Some omega 3 food sources include, flaxseed oil, chia seeds, grape leaves, kale, broccoli, green leafy vegetables, mackerel, salmon, tuna, oysters, and more. Visit my website for a full list of foods with omega 3’s. The link is in the description below. “ The full list is also in my book”

Well! I’ll leave it at that. I know my viewers are smart and now know how important omega 3’s are so I don’t feel the need to talk any further. Do you take fish oils or any other omega 3 supplements? Have they helped you? Let the community know in the comments below. If you decide this is a supplement you’d like to try, check the description below where you can find brandon goji approved omega 3 supplements that you can purchase. Be sure to hit like on this video like your life depends on it and subscribe to my channel if you’re new. I upload numerous health videos that you won’t want to miss. As always, I’m Brandon Goji and I’ll see you in the next video. Bye! Stay motivated you urban survivors!

Foods rich in omega 3.

Flaxseed oil. 1 tbs:
n-3 7196 mg
n-2 1715 mg

Chia seeds, dried. 1 oz:
n-3 4915 mg
n-6 1620 mg

Salmon, atlantic, wild, cooked, dry heat. ½ fillet:
n-3 3982 mg
n-6 339 mg

Mackerel, spanish, cooked, dry heat. 1 fillet:
n-3 2128 mg
n-6 158 mg

Anchovy, european, raw. 3 oz:
n-3 1256 mg
n-6 82.5 mg

Trout, rainbow, wild, cooked, dry heat. 1 fillet:
n-3 1680 mg
n-6 412 mg

Tuna, fresh, bluefin, cooked, dry heat
n-3 1414 mg
n-6 57.8 mg

Snapper, mixed species, cooked, dry heat. 1 fillet:
n-3 583 mg
n-6 42.5 mg

Shrimp, crustaceans, mixed species, cooked, moist heat. 3 oz:
n-3 295 mg
n-6 17.9 mg

Cod, pacific, cooked, dry heat. 1 fillet:
n-3 256 mg
n-6 7.2 mg

Mollusks, scallop, (bay and sea), cooked, steamed. 1 oz:
n-3 111 mg
n-6 2.0 mg

Lettuce, cos or romaine, raw. 1 head:
n-3 707 mg
n-6 294 mg

Grape leaves, canned. 1 oz:
n-3 236 mg
n-6 40.9 mg

Spinach, cooked, boiled, drained, without salt. 1 cup:
n-3 166 mg
n-6 30.6 mg

Broccoli, flower clusters, raw. 1 cup flowerets:
n-3 91.6 mg
n-6 27.9 mg

Brussels sprouts, cooked, boiled, drained, without salt. ½ cup:
n-3 135 mg
n-6 61.6 mg

Kale, cooked, boiled, drained, without salt. 1 cup:
n-3 134 mg
n-6 103 mg

Video List of omega 6 fatty acids.
Linoleic acid (LA)
Gamma-linolenic acid (GLA)
Calendic acid
Eicosadienoic acid
Dihomo-gamma-linolenic acid (DGLA)
Arachidonic acid (AA)
Docosadienoic acid
Adrenic acid
Docosapentaenoic acid
Tetracosatetraenoic acid
Tetracosapentaenoic acid

Massive list of sources.

Omega-3 Fatty Acids

How too much omega-6 and not enough omega-3 is making us sick

Why fish stomps flax as a source of omega-3

Twelve Food Sources of Vitamin B 12

The Health Benefits Of B12

The recommended daily allowance (RDA) for vitamin b12 is 2.4 micrograms for 14 years and up. Do not try to rely on “b12 rich” vegan foods for your daily intake. They are not sufficient enough. Its too risky. Unless you want to be a lab rat, then give it a try. Kombucha is indeed a good addition to your daily intake but it should not be your only source. Either take a supplement or eat some animal based foods. Here’s a slight contradiction: You should still supplement b12 at least once a week even if you eat animal based foods. A deficiency can still happen in meat eaters.

Notice that animal livers contain b12. Chicken, turkey, lamb, etc…  This is because they store it in their liver just as we do. Consuming just muscle meats is a sure way to achieve nutritional deficiencies. Try eating more variety and make sure its organic.

Don’t forget: A serving size of meat is about the size of your palm. If you find out you’re low, don’t over indulge to get your level backs to normal. Instead, take a supplement and continue to eat normally!

Mackerel, fish, atlantic, cooked, dry heat
3 oz: 16.1 mcg (269%)

Mollusks, clam, mixed species, cooked, moist heat
3 oz: 84.1 mcg (1401%)

Sardine, fish, atlantic, canned in oil, drained solids with bone
1 oz: 2.5 mcg (42%)

Salmon, fish, atlantic, farmed, cooked, dry heat
3 oz: 2.4 mcg (40%)

Trout, fish, mixed species, cooked, dry heat
3 oz: 6.4 mcg (106%)

Crab, crustaceans, alaska king, cooked, moist heat
1 leg: 15.4 mcg (257%)

Beef, variety meats and by-products, liver, cooked, braised
1 oz: 19.8 mcg (329%)

Veal, variety meats and by-products, liver, cooked, braised [calf liver]
1oz: 23.7 mcg (395%)

Chicken, liver, all classes, cooked, simmered
1 oz: 4.7 mcg (79%)

Turkey, liver, all classes, raw
1 oz: 13.8 mcg (230%)

Lamb, variety meats and by-products, liver, raw
4 oz: 102 mcg (1696%)

Egg, whole, cooked, fried
1 large: 0.6 mcg (11%)

The Health Benefits of Stinging Nettle

Stinging Nettle
(Urtica Dioica)


Do you have allergies, weak bones or bad kidneys? Then you’ll want to tune into this video. Today we are going to talk about Stinging Nettle.

Urtica dioica, aka common nettle or stinging nettle, is commonly found in the United States and is a popular herb in the world of herbalism. The origin reports online were actually kind of spotty since writers were mixing up different species of nettle. Nettle originates from all over the world including Europe,  Asia, northern Africa, and western North America. It even dates back to being used in medieval Europe.

Most people consider this herb a weed but to anyone that is health conscious, it is a jackpot to find when foraging. By the way a weed just means a plant that an individual doesn’t like. Your non edible flowers and pesticide filled lawns are weeds to me! I’m glad nettle stings back when you kill it!

“Breathe, Smerk”

Nettle has stinging hairs called trichomes that act like mini needles. These needles inject chemicals into the skin and cause an inflammatory response leaving a quite painful itchy rash. The rash is normally safe and is actually used to help relieve pain. Scientists suspect it does this by reducing inflammatory chemicals and interfering with the transmission of pain signals. Those chemicals are: acetylcholine, histamine, serotonin, moroidin, leukotrienes, and possibly more chemicals. It is odd to think that when you touch this plant it causes a histamine response but when you consume it, it acts as an antihistamine to reduce allergies.

Nettle is mainly known and used for its kidney and allergy support but it should be considered for the incredibly long lists of other benefits.

The health benefits of Stinging Nettle include: kidney diuretic and adrenal tonic to reduce water weight, bladder infections, kidney stones, stimulates the lymphatic system, enlarged prostate, asthma, antihistamine to reduce allergies, anti inflammatory, relieves pain and rheumatism, supports the musculoskeletal system, sciatica, increases bone density with the help of silica and other nutrients, nutrition superfood, anemia, nutritional deficiencies, improve the quality of hair and nails, multiple sclerosis, PMS, skin and hives, cardiovascular system, hemorrhage, influenza, gout, alzheimer’s, bronchitis, bursitis, gingivitis, laryngitis, tendinitis, and reduce dandruff.

Nature seems to have a way to help us adapt to stresses such as allergies by starting the season with nettle. If we start to consume nettle once it starts growing, it may be able to help reduce our response to seasonal allergies.

With how toxic our environment is in this day in age, it is very important that we incorporate kidney tonics into our regime to filter out acids and other toxins that contribute to chronic diseases. Nettle is a good herb for doing just that.

Surprisingly nettle is an adaptogen which means it helps your body increase its resistance to numerous forms of stress.

I once heard a story that people would feed their horses nettle before selling them because it increased their health from energy to the vibrance of hair. Once the horses were purchased and stopped eating nettle they would go back to being normal quality horses. Darn those salesmen!

As I mentioned before nettle is good for strengthening the bones and nourishing the body in general. It is used in some brands as a plant based multivitamin. Its also used in soups and for a good reason. Nettle contains vitamins and minerals and they are: Vitamins A, C, E, F, K, P,  B-Complex, Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Zinc, Boron, Silica, Chlorophyll, Iodine, Chromium, Sulfur, and even Protein.

There are different types of this plant that you can find. Root, Seed, and Leaf. All of which are beneficial. Experiment and see what works best for you or work with a professional health practitioner.

One study tested its effectiveness on enlarged prostates with patients receiving nettle or a placebo with positive results.

The article states: “As a whole, nettle is recommended to be used more in treatment of BPH patients, given its beneficial effects in reducing BPH patients symptoms and its safety in terms of its side effects.

Another study shows its effectiveness in inhibiting pathways related to allergic rhinitis.

The article states: “bioactives have been identified in nettle that contribute to the inhibition of pro-inflammatory pathways related to allergic rhinitis. These results provide for the first time, a mechanistic understanding of the role of nettle extracts in reducing allergic and other inflammatory responses in vitro.”

Check the description below this video for more information about this herb and where to get it. Have you tried Stinging Nettle? Leave a comment below to share with the community how it worked out for you, subscribe if you’re new and also hit like on this video like your life depends on it! If you have any questions, feel free to ask. As always I’m Brandon Goji, stay motivated you urban survivors! and I’ll see you in the next video.

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