Tomatoes are the food most associated with lycopene, but this healthy nutrient is also in other healthy foods. Lycopene has been touted for numerous health benefits, including possibly reducing the risk of cancer, however, research continues in this area. Adding lycopene to your diet it as simple as adding certain healthy and delicious foods to your menu plan.
Tomatoes
Most lycopene consumption in America comes from processed tomato products. Tomatoes are a rich source of lycopene with 1 cup of tomato juice providing 21,960 mcg of lycopene. Part of a group of pigments called carotenoids, lycopene gives tomatoes and other foods their rich red color. According to the Tomato Products Wellness Council, more than 450 research studies have linked tomato nutrients, including lycopene, with positive effects on a variety of health conditions. Cooking tomato products helps the body better absorb lycopene.
Watermelon
One cup of raw watermelon will provide you with 6,889 mcg of lycopene, and a lot of other healthy nutrients, such as vitamin C and fiber. Watermelon is made up of 92 percent water, so it helps keep you satiated and hydrated, as well. A sweet treat without the added sugar of processed snacks, watermelon can be scooped out and eaten cold or can be frozen and added to yogurt or ice cream. Lycopene levels in watermelon aren't as high as in tomato products, but it still packs a healthy dose.
Other Fruits
Pink grapefruit, guava, papaya, mangoes and apricots are other sources of lycopene. Lycopene helps give these fruits their vibrant colors, making them a visually appealing addition to your plate. A bowl of these chopped up fruits for a healthy breakfast or brunch will add some more lycopene to your system. One cup of raw, chopped papaya provides 2,559 mcg of lycopene, while 1/2 of a pink grapefruit gives you 1,745 mcg.
Tips
Lycopene-rich foods are also full of other healthy nutrients, so adding them to your menu only helps to balance your diet and improve your nutrient intake. Tomatoes are a versatile food, so you don't have to be bored while you increase your lycopene. You can make soups, salsas and sauces from tomatoes that can be added to innumerable entrees and side dishes. Starting your day with tomato juice is also a healthy habit. Although more research is necessary to confirm lycopene's role in lowering the risk for cancer, you can continue to eat lycopene-rich foods for their vitamin C, potassium and fiber benefits.
Member Comments