Lycopene is a carotenoid, which is the red pigment found in many plant foods, such as tomatoes and watermelons. In addition to giving off a vibrant red colour, lycopene acts as an antioxidant, which has been shown to be beneficial in reducing cancer risk, particularly prostate cancer. More specifically, research has found that regular lycopene consumption is linked to lower risk of prostate cancer and decreased PSA levels over time. In general, carotenoids also support the immune system and help prevent DNA damage via its antioxidant properties.
To fully reap the benefits of lycopene, it is recommended to eat approximately 1 cup of lycopene-rich foods daily. Tomatoes are known for being the food with the highest lycopene content, however other lycopene-rich foods include watermelon, pink grapefruit, guava, and papaya.
If you’re looking to up the lycopene content in your diet, we recommend trying this simple and refreshing tomato and watermelon salad recipe:
Ingredients
- 4-6 large tomatoes cut into 1 1/4-inch cubes
- 1 small seedless watermelon cut into 1 ¼-inch cubes
- 1 teaspoon of kosher salt
- ¼ cup of extra virgin olive oil
- 2 tablespoons of sherry vinegar
- Black pepper to taste
- Optional add-ons: handful of thinly sliced basil or mint leaves, thinly sliced red onion and/or crumbled feta cheese
Instructions:
- Combine the tomatoes and watermelon in a large bowl and mix gently to combine. Add salt and let stand for 5-10 minutes.
- In a second bowl, whisk together the oil and vinegar. Season to taste with salt and pepper.
- Add any optional mix-ins to the tomatoes and watermelon and toss gently to combine.
- Enjoy!
Recipe adapted from: https://www.allrecipes.com/recipe/228277/tomato-watermelon-salad/
Author: Danyelle Lachowich, CCNM Integrative Cancer Centre Intern