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.

Avocados

Avocados are sodium- and cholesterol-free, and contain phytochemicals that may help fight chronic illnesses, such as heart disease and cancer. They are also high in vitamin E. Avocados are rich in heart-healthy monounsaturated fats, which may help raise levels of HDL (good cholesterol) while lowering LDL (bad cholesterol). Avocados also contain more beta-sitosterol than any other fruit, which reduces the amount of cholesterol absorbed by the body. Avocados help the body absorb phytonutrients.

Asparagus

This food is a source of magnesium and zinc, protein, vitamin A, vitamin C, vitamin E (alpha tocopherol), vitamin K, thiamin, riboflavin, niacin, folate, phosphorus, copper, potassium, folacin, thiamin, vitamin B6, manganese and selenium.

• Asparagus is the leading supplier among vegetables of folic acid.
• Contains no fat or cholesterol.
• A good source of potassium.
• One of the richest sources of rutin, a flavinoid which strengthens capillary walls.
• Asparagus has the most folacin of any vegetable. Folacin has been shown to prevent neural tube defects, lick spina bifida.

Potatoes

One baked potato with the skin on contains over 900mg of potassium. Potassium rich foods have been confirmed by the FDA to stop strokes. Potassium also fights high blood pressure.

Spinach

Stroke: Half a cup of cooked spinach contains more than 400mg of potassium. Potassium-rich foods have been confirmed by the FDA to stop strokes. Blood Pressure: Potassium also fights high blood pressure. Heart Health: Consuming the ideal amount of fiber daily (25g for women and 38g for men) has been shown by CDC studies to reduce levels of CRP, thus possibly lowering risk of heart attack as well. Half a cup of cooked spinach contains 4g of fiber. Spinach is also lutein rich. Lutein helps keep arteries clear of cholesterol blockages.

Tips for eating more fruits and vegetables at home, school and work.

Work and School

• Keep raisins and/or other dried fruits at your desk for an afternoon snack
• Replace your morning coffee with a glass of 100% fruit or vegetable juice
• Help out your co-workers by replacing the candy bowl on your desk with a fruit bowl
• Include at least one fruit and one vegetable in your child's lunch each day

Home

• Add apples to salads, sandwiches, and tuna or chicken salad for extra crunch
• Try fresh berries or peaches with yogurt for dessert
• Add vegetables like spinach, broccoli, bell peppers, onions and mushrooms to your eggs
• Buy fruits and vegetables pre-washed and sliced to keep on hand for snacks
• Frozen bananas and grapes make great summer treats
• Choose grapes instead of popcorn next time you sit down to watch a movie