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Top 8 Real Foods with Lycopene: The Cancer-Fighting Phytonutrient

Also see the top natural sources of Vitamin D in foods

By Kaitlyn Dreyling

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Lycopene is the pigment that gives certain fruits their red coloring. This carotenoid is believed to have strong antioxidant powers, with some studies showing a reduced risk of cancer, cardiovascular disease and macular degeneration. There is no established Recommended Daily Allowance (RDA) for lycopene, but there's evidence that phytonutrients like lycopene are an important part of disease prevention.

Here are the top foods sources of lycopene according to the USDA’s National Nutrient Database for Standard Reference .

Tomatoes

lycopene, tomatoes, superfoods, real food diet, healthy recipes tomato sauce, paste and whole tomatoes

Pretty much anything with tomatoes in it is rich in lycopene. That includes not only includes whole tomatoes, tomato-based soups, sauces and salsas, but also ketchup, baked beans, BBQ sauce and salad dressings derived from tomatoes. One cup of canned tomato sauce has 34 mg of lycopene.

Recipes:
Spaghetti Bolognese
Pork, Beans and Organic Beer Chili
Vegetable Stew Nicoise with Tofu
Grandma Kelly’s Organic Beef Stew
Spaghetti with Artichokes, Beans, Spinach
Harissa Soup
Country Curried Chicken
Tomato and Rice Soup
Homemade Vegetable Soup
BBQ Brisket
Shepherd’s Pie with Brown Ale
Shrimp with Asian BBQ Sauce
Catfish Sloppy Joes

Watermelon

watermelon, lycopene, real food diet, superfoods, healthy recipes watermelon

Watermelon gets its red color from lycopene, and one wedge has about 13 mg of the antioxidant. Watermelon is also a great choice because it's one of the clean 15 fruits and vegetables low in pesticide residue.

Recipe:
Watermelon and Cherry Salad with Fresh Mint Syrup

Grapefruit

grapefruit, lycopene, healthy recipes, superfoods, real food diet grapefruit and grapefruit juice

This vitamin C-rich fruit has its reddish pink color due to lycopene. Half a grapefruit has 17 mg of this red carotenoid.

Recipes:
Winter Greens with Pink Grapefruit and Red Onions
Baby-Greens Salad with Grapefruit Vinaigrette
Grapefruit and Spinach Salad
Grapefruit Relish

Asparagus

asparagus, lycopene, superfoods, real food diet, healthy recipes Asparagus

Leaving the realm of red-colored fruits, the lycopene content plummets by orders of magnitude. Still, one cup of asparagus has 43 μg of lycopene. Asparagus is also a great choice because it's one of the clean 15 fruits and vegetables low in pesticide residue.

Recipes:
Asparagus Gratin
Asparagus with Shiitake Mushrooms and Bacon
Spicy Tofu and Asparagus Stir Fry
Bistro Pizza
Lemony Grilled Asparagus
Spring Frittata
Quinoa Salad with Roasted Asparagus and White Beans
Sauteed Asparagus with Butter and Garlic
Asparagus, Jack and Feta Cheese Frittata
Asparagus Omelet
Herb Grilled Turkey Breast with Mushroom Quinoa and Asparagus
Grilled Chicken Marsala with Asparagus and Farro
Vegetables with Sesame Vinaigrette
Roasted Vegetables and Linguine Salad

Chicken

lycopene, chicken, healthy chicken recipes, superfoods, real food diet roast chicken with tomatoes

One cup of chicken has 17 μg of lycopene. A true superfood, chicken is also a top source of Vitamin B12, which is essential for proper nervous system health.

Be sure to know where your chicken comes from to avoid poultry that’s been bathed in chlorine. Organic and local free-range chickens are a great (and often delicious) option if you can find and afford them.

Recipes:
Bistro Chicken and Eggplant Sandwich
Chicken Burgers
Chicken Couscous Salad
Broiled Chicken and Panzanella
BBQ Chicken
Campanelle with Chicken and Pea-Mint Pesto
Rosemary-Garlic Chicken
Preserved Lemon Chicken
Jerk Chicken Kabobs
Grilled Chicken Marsala
Sunday Roast Chicken
Apple and Sage-Roasted Chicken
Chicken Tagine and Green Olives
Glazed Chicken
Easiest Roast Chicken Dinner
Country Curried Chicken
Warm Chicken and Apple Salad
Lemon-Mint Chicken Cutlets on Watercress
Baked Honey-Mustard Chicken and Vegetables
Chicken Soup
Boneless Chicken with Potato-Pepper Hash
Quinoa Crusted Chicken
Pasta with Chicken and Pesto

Red Cabbage

red cabbage, lycopene, healthy recipes, superfoods, real food diet Red Cabbage

A cup of raw red cabbage has 14 μg of lycopene, so add some to your salad topped with tomatoes for a lycopene-full meal.

Recipes:
Cole Slaw with Creamy Mustard-Ginger Vinaigrette
Sesame Noodles
Cabbage and Walnut Salad

Parsley

lycopene, parsley, healthy recipes, superfoods, real food diet parsley

Whether you grow it yourself or buy from your local farmers’ market, this garnish has a vibrant flavor with 5 μg of lycopene per tablespoon.

Recipes:
Parsley-Walnut Pesto
Fried Tomatoes with Ginger-Parsley Crust
Red Snapper with Parsley-Almond Pesto
Lamb Chops with Persillade and Grey Sea Salt
Fingerling Potatoes with Asti Spumante
Ricotta-Green Onion Gnocchi
Vegetarian Matzo Ball Soup
Mushroom Rice Pilaf
Beef Brisket with Fresh and Dried Mushrooms
Celery Root Salad
Pasta Primavera

Carrots

carrots, lycopene, healthy recipes, superfoods, real food diet Carrots

One cup of carrot juice has 5 μg of lycopene. Carrots are also a top source of Vitamin A and beta carotene, making them a true superfood. But be wary! Carrots are on the dirty dozen list of foods with the most pesticide residue, so buy organic when you can.

Carrot Recipes
Curry Carrot Soup with Wasabi Cream
Spicy Moroccan Carrot Dip with Whole Wheat Pita Chips
Carrot Soup with Cucumber Pistachio Relish
Chickpea Salad with Carrots, Walnuts and French Feta
Lo Mein with Tofu, Snow Peas and Carrots
Roasted Brussels Sprouts, Baby Carrots and Pearl Onions
Baked Lentils with Pickled Carrots and Onions