Lycopene is an antioxidant pigment found in tomatoes, grapefruit and watermelon that gives these foods their reddish color. Studies show that including lycopene-rich foods in your diet may help to reduce the risk of prostate and breast cancer, macular degeneration and cardiovascular disease. Lycopene may also help prevent osteoporosis and reduce the severity of allergy symptoms. Here are five delicious ways to get the recommended amounts of 25 to 75 mg of lycopene each day in your diet.
1. Spaghetti Sauce
Photo © Davide Guglielmo
Lycopene is easier to absorb from cooked or processed tomatoes. One half cup of spaghetti sauce or marinara sauce has over 20 milligrams of lycopene. Try making your own spaghetti sauce or look for ready made brands that are low in sodium and made with healthy ingredients, like Muir Glen Organic Spaghetti Sauce. Make a healthy meal by serving with whole grain pasta and a garden salad.
2. Tomato Juice
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Drinking tomato juice as a beverage is another delicious way to get lycopene. One cup of tomato juice has over 20 mg of lycopene, is low in calories and tomato juice also has plenty of vitamin A and vitamin C. Look for brands like R.W. Knudsen Tomato Juice that is organic and lower in sodium than other grocery store brands. Add a dash or two of red pepper sauce for a little extra zing.
3. A Big Slice of Watermelon
Photo © Miguel Ugalde
Take a watermelon and cut it into 16 pieces. Each one of those pieces of watermelon has about 13 milligrams of lycopene. That same watermelon is also a delicious source of potassium, vitamin C and vitamin A. Watermelon can be served all alone or for a wonderful salad try this recipe for Watermelon, Basil & Mozzarella Salad with Balsamic Syrup.
4. Salsa
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Using salsa as a dip or a topping is another great way to get plenty of lycopene. One quarter cup of salsa has about seven milligrams of lycopene. Make your own salsa or buy a ready-to-serve salsa from the grocery store. Salsa goes great with eggs, on top of potatoes, or for use as a dip with baked tortilla chips.
5. Grapefruit
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One-half of a pink grapefruit has just under two milligrams of lycopene. Pink grapefruit is also a low calorie, tasty source of vitamins A and C. You can also enjoy pink grapefruit juice to get some lycopene in your diet; just watch out for added sugar. Another healthy way to enjoy grapefruit is with this Grapefruit and Avocado Salad.
