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

The Health Benefits of Lycopene

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

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:
\r\nSpaghetti Bolognese\r\n
\r\nPork, Beans and Organic Beer Chili\r\n
\r\nVegetable Stew Nicoise with Tofu\r\n
\r\nGrandma Kelly’s Organic Beef Stew\r\n
\r\nSpaghetti with Artichokes, Beans, Spinach\r\n
\r\nHarissa Soup\r\n
\r\nCountry Curried Chicken\r\n
\r\nTomato and Rice Soup\r\n
\r\nHomemade Vegetable Soup\r\n
\r\nBBQ Brisket\r\n
\r\nShepherd’s Pie with Brown Ale\r\n
\r\nShrimp with Asian BBQ Sauce\r\n
\r\nCatfish Sloppy Joes

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:\r\n
\r\nWatermelon and Cherry Salad with Fresh Mint Syrup

Grapefruit

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

Recipes:
\r\nWinter Greens with Pink Grapefruit and Red Onions\r\n
\r\nBaby-Greens Salad with Grapefruit Vinaigrette\r\n
\r\nGrapefruit and Spinach Salad\r\n
\r\nGrapefruit Relish

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:\r\n
\r\nAsparagus Gratin\r\n
\r\nAsparagus with Shiitake Mushrooms and Bacon\r\n
\r\nSpicy Tofu and Asparagus Stir Fry\r\n
\r\nBistro Pizza\r\n
\r\nLemony Grilled Asparagus\r\n
\r\nSpring Frittata\r\n
\r\nQuinoa Salad with Roasted Asparagus and White Beans\r\n
\r\nSauteed Asparagus with Butter and Garlic\r\n
\r\nAsparagus, Jack and Feta Cheese Frittata\r\n
\r\nAsparagus Omelet\r\n
\r\nHerb Grilled Turkey Breast with Mushroom Quinoa and Asparagus\r\n
\r\nGrilled Chicken Marsala with Asparagus and Farro\r\n
\r\nVegetables with Sesame Vinaigrette\r\n
\r\nRoasted Vegetables and Linguine Salad

Chicken

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:\r\n
\r\nBistro Chicken and Eggplant Sandwich\r\n
\r\nChicken Burgers\r\n
\r\nChicken Couscous Salad\r\n
\r\nBroiled Chicken and Panzanella\r\n
\r\nBBQ Chicken\r\n
\r\nCampanelle with Chicken and Pea-Mint Pesto\r\n
\r\nRosemary-Garlic Chicken\r\n
\r\nPreserved Lemon Chicken\r\n
\r\nJerk Chicken Kabobs\r\n
\r\nGrilled Chicken Marsala\r\n
\r\nSunday Roast Chicken\r\n
\r\nApple and Sage-Roasted Chicken\r\n
\r\nChicken Tagine and Green Olives\r\n
\r\nGlazed Chicken\r\n
\r\nEasiest Roast Chicken Dinner\r\n
\r\nCountry Curried Chicken\r\n
\r\nWarm Chicken and Apple Salad\r\n
\r\nLemon-Mint Chicken Cutlets on Watercress\r\n
\r\nBaked Honey-Mustard Chicken and Vegetables\r\n
\r\nChicken Soup\r\n
\r\nBoneless Chicken with Potato-Pepper Hash\r\n
\r\nQuinoa Crusted Chicken\r\n
\r\nPasta with Chicken and Pesto

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:\r\n
\r\nCole Slaw with Creamy Mustard-Ginger Vinaigrette\r\n
\r\nSesame Noodles\r\n
\r\nCabbage and Walnut Salad

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:\r\n
\r\nParsley-Walnut Pesto\r\n
\r\nFried Tomatoes with Ginger-Parsley Crust\r\n
\r\nRed Snapper with Parsley-Almond Pesto\r\n
\r\nLamb Chops with Persillade and Grey Sea Salt\r\n
\r\nFingerling Potatoes with Asti Spumante\r\n
\r\nRicotta-Green Onion Gnocchi\r\n
\r\nVegetarian Matzo Ball Soup\r\n
\r\nMushroom Rice Pilaf\r\n
\r\nBeef Brisket with Fresh and Dried Mushrooms\r\n
\r\nCelery Root Salad\r\n
\r\nPasta Primavera

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
\r\nCurry Carrot Soup with Wasabi Cream
Spicy Moroccan Carrot Dip with Whole Wheat Pita Chips
\r\nCarrot Soup with Cucumber Pistachio Relish
\r\nChickpea Salad with Carrots, Walnuts and French Feta
\r\nLo Mein with Tofu, Snow Peas and Carrots
\r\nRoasted Brussels Sprouts, Baby Carrots and Pearl Onions
\r\nBaked Lentils with Pickled Carrots and Onions