Lycopene is a red pigment antioxidant found in red fruits and vegetables such as tomatoes. The University of Iowa Hospitals and Clinics notes a Harvard Medical School study indicating that men who ate at least 10 servings of tomato-based foods per week had a 45 percent decreased incidence of prostate cancer. To achieve optimal health, many health professionals recommend eating at least 5 servings of fruits and vegetables each day, being sure to include ones that contain lycopene, notes the University of Iowa Hospitals and Clinics.
Tomato Products
Tomatoes are the one of the richest sources of lycopene and many foods and sauces made with tomatoes have high lycopene levels. According to Oregon State University, tomato paste provides the highest concentrations of lycopene at 75.4 mg of lycopene per 1-cup serving. Tomato puree, canned tomatoes and tomato juices also contain high levels of lycopene in the 20 to 50 mg per cup range. Raw tomatoes also contain some lycopene, but at 4.6 mg per 1-cup serving, raw tomatoes have considerably lower lycopene levels than many cooked and processed tomato products.
Watermelon
Watermelon provides one of the highest natural food sources of lycopene. According to Oregon State University, raw watermelon contains about 40 percent more lycopene than uncooked tomatoes. The USDA explains that diets that include fruits and vegetables containing lycopene, such as watermelon, are associated with a lower incidence of certain cancers. The USDA also notes that people with higher levels of lycopene in their fat tissues may be at a lower risk for having a heart attack. While watermelon and watermelon juice provide an excellent source of vitamin B6, vitamin C and thiamin as well as lycopene, it is important to consider that some experts, such as those at the University of Iowa, note that lycopene may be best absorbed by the body after it is cooked or in combination with some form of dietary fats.
Grapefruit
Pink grapefruit is another red-colored fruit that has high levels lycopene. The University of Michigan Health System lists pink grapefruit as one of the best food sources of lycopene. While pink grapefruit is one of the richest food sources of lycopene, it contains significantly less lycopene than tomato products and watermelon at only 1.7 mg of lycopene per grapefruit half.
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