Heart-Healthy Foods Packed with L-Citrulline

When it comes to supporting heart health naturally, L-citrulline is a quiet powerhouse. This nonessential amino acid helps the body produce nitric oxide, a compound that plays a key role in relaxing blood vessels, improving circulation, and lowering blood pressure.

L-citrulline has also caught the attention of athletes for its potential to boost endurance and reduce fatigue by increasing blood flow to muscles. Though your body can make it on its own, certain foods offer a helpful dose especially if you want to optimize your cardiovascular health or enhance physical performance.

While there's no official daily requirement for L-citrulline, adding more citrulline-rich foods to your diet can be a smart (and delicious) move. Here are 10 top dietary sources to try.

1. Red Watermelon

Watermelon is the gold standard when it comes to natural sources of L-citrulline. In fact, the amino acid was first discovered in watermelon hence the name, which comes from Citrullus lanatus, the fruit's scientific name.

Not only does watermelon deliver a notable dose of L-citrulline, but it also offers:

• Lycopene, a potent antioxidant

• Vitamin C, which supports immune health

• Hydration, thanks to its 92% water content

2. Yellow Watermelon

Less common than its red cousin, yellow watermelon is also a good source of L-citrulline. It contains similar nutrients and offers a refreshing, slightly sweeter flavor profile.

3. Casaba Melons

Casaba melons part of the same botanical family as watermelon were found to be a top L-citrulline source in a 2019 study. They're low in calories, fat-free, and supply small amounts of vitamin C and fiber.

4. Cucumbers

You’ll find a little L-citrulline in cucumbers too, thanks to their shared lineage with melons (Cucurbitaceae family). At 97% water, cucumbers are incredibly hydrating and an easy snack or salad topper.

5. Cantaloupe

Cantaloupe adds heart-smart potassium to the mix, which complements the blood-pressure benefits of L-citrulline. One cup delivers about 10% of your daily potassium needs, plus beta-carotene and vitamin C.

6. Mouse Melon

Also known as Mexican sour gherkin, this tiny fruit resembles a miniature watermelon and packs L-citrulline, though it's not as widely available. Look for it at farmers markets or specialty grocers in the summer months.

7. Horned Melon

Also called kiwano, this spiky orange fruit contains L-citrulline, particularly in its rind. While the flesh is edible and mildly sweet-tart, the higher concentrations of the amino acid may be in parts we don’t usually eat.

8. Bitter Melon

Bitter melon is popular in Southeast Asian and African cuisines and may contain L-citrulline especially in its seeds. It also has potential blood sugar-lowering properties, making it a go-to in many traditional diets.

9. Pumpkin

Though not a melon, pumpkin belongs to the same plant family and contributes some L-citrulline, alongside a generous dose of vitamin A (over 50% of the daily value per cup). Roasted, pureed, or baked into muffins, it’s a heart-smart seasonal staple.

10. Summer Squash

Zucchini and yellow squash are also part of the Cucurbitaceae family, meaning they contain small amounts of L-citrulline. They’re also rich in:

• Fiber, for digestive support

• Vitamin C, for immune health

• Manganese, important for bone and metabolism support

Tips for Getting More L-Citrulline Naturally:

• Enjoy fresh watermelon as a post-workout snack for hydration and recovery.

• Add cucumbers and cantaloupe to smoothies for a hydrating boost.

• Try roasted squash or pumpkin as a side dish or blend into soups for a warm, heart-friendly meal.

Whether you're looking to optimize heart health, enhance exercise endurance, or simply diversify your plant-based diet, these foods offer a natural—and flavorful—way to increase your L-citrulline intake.

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