Lycopene and Health
by Barbara Levine, Ph.D., R.D.

Lycopene May Help to Prevent Prostate Cancer

There are a number of reasons why eating watermelon can contribute to men's health. First of all, an impressive amount of the disease-fighting carotenoid, lycopene, is found in watermelon (approximately 15-20 mg per 2-cup serving). Lycopene is an antioxidant that gives tomatoes, watermelon and pink grapefruit, their red color. Antioxidants such as lycopene help neutralize "free radicals" that cause DNA damage in cells–damage that may play a role in the onset of cancer.

Studies show that men with high serum lycopene levels appear to be at lower risk for prostate cancer than men with lower levels. Following skin cancer, prostate cancer is the second most frequently diagnosed cancer in American men. And, it is estimated that one in every seven blacks and one in every eight whites develop the disease. Researchers are attempting to determine why prostate cancer incidence is higher in blacks than whites. In a recent study published in the America Journal of Epidemiology, scientists speculate that it may be that blacks are at greater risk due to their lower consumption of lycopene, a theory that might help, in part, to explain the racial disparity in prostate cancer rates. What's clear, however, is that it is vital for all men of all ages and ethnic groups to lower their risk of developing prostate cancer by consuming foods rich in lycopene.

While tomatoes have been the focus of most of the research on lycopene, new research shows blood levels of lycopene to be as high from watermelon as tomatoes. In a small study, scientists found that lycopene levels among volunteers who drank three cups of watermelon juice were comparable to those who drank a cup of tomato juice. The American Cancer Institute recommends five servings of fruit and vegetables a day as a general health promotion and cancer prevention strategy…it's prudent to include antioxidant-rich watermelon in those five servings.

High blood pressure is another condition that afflicts black men at a greater rate than their white counterparts. Dubbed the "silent killer" because it most often has no signs or symptoms, high blood pressure puts extra stress on the arteries and heart, and if not controlled over time, it can lead to heart disease, kidney disease, and stroke. Lycopene is an antioxidant that gives tomatoes, watermelon and pink grapefruit, their red color. Antioxidants such as lycopene help neutralize "free radicals" that cause DNA damage in cells–damage that may play a role in the onset of cardiovascular disease, including heart disease and stroke. About 50 million Americans have high blood pressure, including more than a third of black men, compared with about one-fourth of white and Mexican-American men. The prevalence of high blood pressure in black Americans in the United States is among the highest in the world. Compared with whites, young black Americans have a two- to three-fold greater risk of ischemic stroke (caused by a clogged blood vessel), and black men and women are more likely to die of stroke.

Clinical studies have shown that the Dietary Approaches to Stop Hypertension diet (DASH) can lower blood pressure significantly, especially in blacks. Low in red meat, sugar, fat, and cholesterol, the DASH diet is rich in fruit, vegetables, nuts, whole grains, fish, poultry, and low-fat dairy products, which results in a diet high in calcium, potassium, and magnesium. Providing a robust assortment of nutrients, watermelon is a component of the DASH diet, which has been shown to lower blood pressure more than sodium restriction alone. Along with standard medical intervention, it is a good idea for anyone with high blood pressure to exercise, lose weight (if overweight), moderate alcohol intake, avoid tobacco and to adhere to a healthy diet rich in fruit and vegetables.

While many women fear getting cancer, research shows that women are actually more at risk of dying from heart disease. . Lycopene is an antioxidant that gives tomatoes, watermelon and pink grapefruit, their red color. Antioxidants such as lycopene help neutralize "free radicals" that cause DNA damage in cells–damage that may play a role in the onset of cardiovascular disease. Studies show that one in 10 American women age 45 to 64 years has some degree or type of heart disease; and the incidence of heart disease increases considerably in women older than age 65 years. Within one year after a heart attack, 38 percent of women (compared to 25 percent of men) will die. Within six years after a heart attack, twice as many women as men will have another heart attack or become disabled. In addition, about a quarter of American women have blood cholesterol levels high enough to pose a serious risk of heart disease. The World Health Organization recently urged women to take better care of their hearts, urging them to safeguard themselves from heart disease, which is largely preventable.

Although the statistics are grim, the good news is that certain risk factors can be controlled: not smoking, engaging in regular exercise, and enjoying heart-healthy foods can all help to avert heart disease. A heart-healthy diet is one that is balanced; is low in saturated fat, cholesterol and sodium; is rich in fruits, vegetables and grains; and contains fish, lean poultry and lean meat. Certain fruits, vegetables and whole grains are of particular benefit to the heart because they are rich sources of protective nutrients. In fact, the American Heart Association estimated that one-third of deaths from heart disease could be prevented by eating a better diet and exercising more. Watermelon has received the heart-check mark by the American Heart Association to acknowledge it as a heart-healthy food. Lycopene is an antioxidant that gives tomatoes, watermelon and pink grapefruit, their red color. Antioxidants such as lycopene help neutralize "free radicals" that cause DNA damage in cells–damage that may play a role in the onset of cardiovascular disease.

Many of the nutrients found in watermelon–vitamin A, vitamin B6, thiamine, vitamin C, magnesium and potassium as well as the phytochemical lycopene–are all beneficial for cardiovascular health. A recent study conducted by Harvard Medical School researchers shows that those women with the highest levels of plasma lycopene had a 33 percent lower risk of developing cardiovascular disease than those with the lowest levels. And a growing body of evidence suggests that people who eat enough fruits and vegetables to meet the daily requirements for vitamin C have healthier blood pressure levels than those who don’t eat enough of these important foods. A two-cup serving of watermelon contains 25% of the Daily Value for vitamin C. Lycopene is an antioxidant that gives tomatoes, watermelon and pink grapefruit, their red color. Antioxidants such as lycopene help neutralize "free radicals" that cause DNA damage in cells–damage that may play a role in the onset of cardiovascular disease.

Being overweight or obese may lead to diabetes, which increases the risk of heart disease three- to seven-fold in women, and two- to four-fold in men. Recent statistics indicate that the prevalence of obesity is higher for women than for men, as is severe obesity*. Overweight is defined as a body mass index of 25 or more, obesity is 30 or more, and severe obesity is 40 or more. Eating highly nutritious, filling foods such as watermelon provides satisfaction as well as a wide array of essential vitamins and minerals. At only 80 calories per 2-cup serving of diced pieces, watermelon is an ideal, virtually fat free food for anyone who is watching their weight.

*34 percent of women and 27 percent of men are considered obese; 6.3 percent of women and 3.1 percent of men are considered severely obese.

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