Lycopene is an antioxidant compound that belongs to the class of carotenoids, a group of plant-based pigments that may lower your risk of cancer and heart disease. As an antioxidant, lycopene may support your health by preventing the oxidation of fats, which contributes to inflammation and promotes chronic disease, according to the American Cancer Society. Lycopene may help prevent degenerative eye disease, reduce your cholesterol levels and protect your cells against the genetic alterations caused by carcinogenic substances. Lycopene occurs primarily in red, yellow and orange fruits and vegetables.
Tomatoes
Tomatoes are one of the richest sources of lycopene, according to the ACS. Cooking these red vegetables may increase the absorption of lycopene in your intestinal tract, especially when you combine cooked tomatoes with a form of fat. A marinara sauce containing fresh, cooked tomatoes with olive oil may deliver more lycopene than raw tomatoes. The ACS notes that a diet high in tomatoes may significantly decrease your risk of certain forms of cancer, especially cancer of the prostate, lungs, stomach and bladder. One cup of raw tomato has 5 mg of lycopene, the Linus Pauling Institute notes.
Tomato Products
Sauces, soups and other products made with tomatoes contain higher concentrations of lycopene than raw tomatoes. Americans consume up to 80 percent of their lycopene in foods like tomato sauce and ketchup. One cup of canned tomato sauce has 75 mg of lycopene, and one cup of canned tomato soup has 26.4 mg of lycopene. One cup of vegetable juice cocktail contains 23 mg of this carotenoid, and one tablespoon of ketchup offers 2.5 mg.
Watermelon
Watermelon is another leading source of lycopene. One raw watermelon wedge -- approximately one-sixteenth of a watermelon -- contains 13 mg of lycopene. During the spring and summer months, you can enjoy the health benefits of lycopene by eating this seasonal fruit. According to the ACS, the preventive benefits of lycopene-rich foods may also come from the potassium and other vitamins and minerals that they contain.
Pink Grapefruit
One-half of a pink grapefruit contains 2 mg of lycopene. Available throughout the year, grapefruit also offers fiber, potassium and vitamin C, making it a healthy addition to your diet. Other fruits that provide lycopene include apricots, guava, papaya and other orange, pink or red produce.
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