Watermelon is the best fruit for men's health; here's why

When looking at all of the possible candidates to bear the title of the best fruit for men’s health, factors taken into consideration included their impact on prostate health, sexual health and overall well-being. And the winner is watermelon.

Despite the fact that watermelon is composed of 92 percent water, it manages to provide a wealth of important nutrients and health benefits for men — and all for a minimal amount of calories. What are those health benefits?

Reduces risk of prostate cancer

Watermelon provides more lycopene than any other fresh fruit (except for guava) or vegetable. They even have more than tomatoes do. Lycopene is a red pigment and potent antioxidant that is found not only in foods but also naturally in the body (e.g., in the prostate, blood, lungs, liver, colon and skin).

Much research has suggested that eating foods rich in lycopene — especially tomato products — is associated with a reduced risk of prostate cancer. For now, studies of watermelon, lycopene and prostate cancer are lacking. However, the findings about lycopene itself and prostate cancer are promising.

For example, a review and meta-analysis of the role of lycopene from tomato products in prostate cancer found that “tomato may play a modest role in the prevention of prostate cancer.” In contrast, lycopene supplements have not been shown to provide these benefits; so you want to be sure to get this phytonutrient from watermelon itself.

In a 2009 report on the relationship between diet and prostate cancer risk, the authors reported that “there is accumulating evidence to support the consumption of lycopene … as protective factors against prostate cancer.” The authors of an earlier study found “evidence that increased consumption of tomato products and other lycopene-containing foods might reduce the occurrence or progression of prostate cancer.”

Helps with cardiovascular disease

Research indicates that L-citrulline can help reduce blood pressure. L-citrulline is a non-essential amino acid. Once in the body, L-citrulline is transformed into L-arginine, another amino acid, and a chemical called nitric oxide. Both L-arginine and nitric oxide have important roles in maintaining blood vessel and heart health.

For example, the boost in nitric oxide production from L-citrulline helps the arteries to relax, which, in turn, reduces blood pressure and improves blood circulation. When lowering your blood pressure, you reduce your risk of heart disease, which is the No. 1 killer of men.

Assists with erectile dysfunction

A number of animal studies, including a recent one in the International Journal of Urology, have shown that L-citrulline can be of assistance in the management of erectile dysfunction. L-citrulline can relax the blood vessels in the penis, which is the same effect erectile dysfunction drugs provide.

A human study reported in Urology involved 24 men with mild erectile dysfunction. Half of the men took a placebo and half took a L-citrulline supplement daily for one month. Fifty percent of the men who took L-citrulline experienced an improvement (to normal erectile function) compared with only 8.3 percent of those in the placebo group.

Enjoy more watermelon health benefits

• One cup of diced watermelon provides 21 percent of your daily requirement for vitamin C. This antioxidant is important for warding off multiple health challenges ranging from asthma to heart disease, cancer, macular degeneration, respiratory disease and infections, among others. Vitamin C also is instrumental in the building and maintenance of collagen, which is a key component of skin and hair.


• The high water content in watermelon, along with the electrolytes it provides (e.g., magnesium, choline, potassium) make it a great snack for men who engage in vigorous exercise as a means to replace water and prevent dehydration.


• The L-citrulline content in watermelon can be helpful in reducing muscle soreness and in supporting recovery from exercise and exercise performance.


• Watermelon is a low-calorie (43 per cup), zero-fat food that may be helpful in fighting weight gain.


• The high water content in watermelon may be useful in promoting regular, healthy digestion and the prevention of constipation.


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  Choline is a nutrient in watermelon that plays an integral role in muscle movement, sleep, memory, absorption of fat, transmission of nerve signals and learning. This nutrient also is important in reducing chronic inflammation, which is a factor in scores of health problems such as heart disease, diabetes, arthritis and Alzheimer’s disease.

You are encouraged to sink your teeth into a delicious slice or two of watermelon this summer and year-round. L-citrulline is also available in supplements for men that help with sexual health and energy. Include watermelon in fruit salads, enjoy it as a snack or for dessert and reap the benefits of one of the best fruits for men’s health.

–Craig Cooper

Watermelon is the best fruit for men"s health; here"s why