Lycopene

What is lycopene?
One antioxidant in particular has received a lot of attention from researchers in recent years. Lycopene is a pigment that gives vegetables and fruits, such as tomatoes, pink grapefruit and watermelon, their red color. It also appears to have strong antioxidant capabilities. Several studies suggest that consumption of foods rich in lycopene is associated with a lower risk of prostate cancer and cardiovascular disease.

Where do I find lycopene?
Lycopene is not produced in the body, so you can only obtain its benefits by eating foods rich in lycopene. Tomato products, such as spaghetti sauce, tomato juice, ketchup and pizza sauce are, by far, the major sources of lycopene in the typical American diet. In fact, these foods provide over 80 percent of the lycopene consumed in the U.S. Other fruits and vegetables such as watermelon and pink grapefruit also provide lycopene but in smaller amounts.

Lycopene is better absorbed by the body when it is consumed in processed tomato products, rather than fresh tomatoes. The reason for this remains unclear. In one study lycopene was absorbed 2.5 times better from tomato paste than from fresh tomatoes. However, cooking fresh tomatoes with a little oil greatly increases lycopene absorption. 

Convenient ways to increase your consumption of lycopene:
Now that you know about the potential health benefits from eating foods rich in lycopene, try some of the following tips to add it to your diet:

• For a quick and simple dinner choice, open a jar of tomato-based sauce and pour over your favorite pasta. Top with steamed vegetables or grated cheese.
• When making your own spaghetti sauce, include some tomato paste and a small amount of olive oil.
• Enjoy tomato or vegetable juice as a refreshing and healthful snack.
• When choosing soups…think tomato!
• Watermelon makes a light, fat-free dessert.
• Wake up your tastebuds with fresh pink grapefruit along with your favorite breakfast.