## Prostate Health: How Watermelon and Tomatoes Can Lower Your Risk of Cancer

The prostate, a walnut-sized gland located below the bladder in men, plays a vital role in producing and storing seminal fluid. As men age, the prostate can become susceptible to conditions like benign prostatic hyperplasia (BPH) and, more seriously, prostate cancer. Frequent nighttime bathroom trips can be a sign of BPH, disrupting sleep. Understanding prostate health is crucial for all, including women who share their lives with men.

### Prostate Cancer: A Growing Concern

Prostate cancer arises when cells grow uncontrollably and spread to surrounding tissues and other parts of the body. It's a significant health issue, ranking among the most common cancers affecting men. Statistics show a considerable number of new cases diagnosed each year, and this number is increasing partly due to changing dietary habits, including the overconsumption of animal fats.

### Lycopene: A Powerful Ally in Prostate Cancer Prevention

One of the key nutrients associated with a reduced risk of prostate cancer is lycopene. This vibrant red pigment is found abundantly in tomatoes (especially cherry tomatoes) and watermelon. Lycopene is a potent antioxidant, meaning it helps protect cells from damage and inhibits genetic mutations that can lead to cancer. Furthermore, it can contribute to cardiovascular health by lowering bad cholesterol levels.

Interestingly, watermelon often contains a higher concentration of lycopene than tomatoes. Studies have shown that watermelon can contain significantly more lycopene per gram compared to tomatoes.

### Watermelon: More Than Just a Summer Treat

Beyond lycopene, watermelon offers a wealth of health benefits. Its high water content (over 90%) and rich supply of vitamins, minerals (including potassium, phosphorus, magnesium, calcium, sodium, and iron), and readily absorbed sugars like glucose and fructose make it an excellent choice for combating fatigue. Watermelon also contains citrulline, an amino acid that aids in urea synthesis, promoting urination and helping to reduce swelling, alleviate kidney inflammation, bladder infections, urethritis, high blood pressure, and fever. When digested, citrulline converts to arginine, which can help relax blood vessels.

However, due to its sugar content, individuals with diabetes or those needing to manage their blood sugar should consume watermelon in moderation, limiting themselves to a single serving.

### Tomatoes: A Versatile and Healthy Addition to Your Diet

Tomatoes are low in calories, making them a great addition to a weight-loss plan. Both regular and cherry tomatoes are low in calories and rich in fiber and pectin, promoting feelings of fullness and aiding in weight management. They also contribute to gut health.

Lycopene, being fat-soluble, is best absorbed when consumed with healthy fats and cooked. Heating tomatoes enhances the bioavailability of lycopene, making it more accessible to the body. Consider adding tomatoes to scrambled eggs for a quick, efficient, and delicious breakfast. Because tomatoes have a low glycemic index, even individuals with diabetes can enjoy a moderate serving without significant blood sugar spikes.

By incorporating watermelon and tomatoes into your diet, you can take proactive steps towards supporting prostate health and reducing your risk of cancer.