Lycopene-rich foods offer a wealth of health benefits, and FOODS.EDU.VN is here to guide you through them. Discover the vibrant array of fruits and vegetables packed with this powerful antioxidant, and learn how to incorporate them into your diet for optimal wellness. Explore FOODS.EDU.VN for delicious recipes and expert tips on maximizing lycopene intake and enhancing your well-being. Lycopene intake is a great way to get cardiovascular health benefits.
1. What Is Lycopene and Why Is It Important?
Lycopene is a naturally occurring carotenoid, a pigment that gives many red and pink fruits and vegetables their vibrant color. But it’s more than just a coloring agent. It’s a powerful antioxidant with numerous health benefits. According to a study from the University of California, Davis, lycopene’s unique molecular structure allows it to neutralize free radicals, protecting cells from damage and reducing the risk of chronic diseases.
1.1 What are the benefits of lycopene?
Lycopene offers a wide range of health benefits, supported by scientific research. From protecting against certain cancers to promoting heart health and improving skin health, this potent antioxidant is a valuable addition to any diet. A review published in the “Journal of the American College of Nutrition” highlights the diverse health benefits associated with lycopene consumption.
Here’s a quick overview of the key benefits:
| Benefit | Description | Source |
|---|---|---|
| Antioxidant Protection | Neutralizes free radicals, protecting cells from damage and reducing the risk of chronic diseases. | University of California, Davis |
| Cancer Prevention | May reduce the risk of certain cancers, including prostate, breast, and lung cancer. | “Journal of the National Cancer Institute” |
| Heart Health | Helps lower LDL cholesterol, reduce blood pressure, and improve blood vessel function, reducing the risk of heart disease. | “American Journal of Clinical Nutrition” |
| Skin Health | Protects skin from sun damage and improves skin elasticity and hydration. | “British Journal of Dermatology” |
| Eye Health | May protect against age-related macular degeneration and cataracts. | “Archives of Ophthalmology” |
| Neuroprotective Properties | Emerging research suggests lycopene may protect against neurodegenerative diseases like Alzheimer’s and Parkinson’s. | “Journal of Nutritional Biochemistry” |
| Anti-Inflammatory Effects | Helps reduce inflammation throughout the body, potentially alleviating symptoms of inflammatory conditions like arthritis. | “European Journal of Nutrition” |
| Bone Health | Some studies suggest lycopene may help improve bone density and reduce the risk of osteoporosis. | “Journal of Bone and Mineral Research” |
| Immune System Support | May enhance immune function by protecting immune cells from damage and promoting their activity. | “Nutrients” |
| Fertility | Research indicates lycopene may improve sperm quality and male fertility. | “World Journal of Men’s Health” |
| Diabetes Management | Some studies suggest lycopene may help improve insulin sensitivity and blood sugar control in people with diabetes. | “Diabetes Care” |
| Lung Health | May protect against lung damage from environmental toxins and improve lung function. | “American Journal of Respiratory and Critical Care Medicine” |
| Kidney Health | Emerging research suggests lycopene may protect against kidney damage and improve kidney function. | “American Journal of Physiology – Renal Physiology” |
| Liver Health | May protect against liver damage from toxins and improve liver function. | “Journal of Hepatology” |
| Oral Health | Some studies suggest lycopene may help prevent gum disease and improve oral health. | “Journal of Periodontology” |
| Exercise Performance | May reduce muscle damage and improve recovery after exercise. | “Journal of the International Society of Sports Nutrition” |
| Cognitive Function | Emerging research suggests lycopene may improve cognitive function and memory. | “Journal of Alzheimer’s Disease” |
| Mood | Some studies suggest lycopene may have a positive effect on mood and reduce symptoms of depression. | “Journal of Affective Disorders” |
| Longevity | By protecting against chronic diseases and promoting overall health, lycopene may contribute to a longer, healthier life. | “The Journals of Gerontology: Series A” |
| Gut Health | Some research suggests lycopene may have a positive impact on gut health by promoting the growth of beneficial bacteria. | “Journal of Agricultural and Food Chemistry” |
| Allergy Relief | May help reduce allergic reactions by suppressing the release of histamine. | “Journal of Allergy and Clinical Immunology” |
| Ulcer Prevention | Some studies suggest lycopene may help prevent stomach ulcers by inhibiting the growth of Helicobacter pylori. | “Helicobacter” |
| Asthma Management | May help reduce inflammation in the airways and improve asthma symptoms. | “American Journal of Respiratory Cell and Molecular Biology” |
| Cataract Prevention | Some research indicates lycopene may help prevent cataracts by protecting the lens of the eye from oxidative damage. | “Investigative Ophthalmology & Visual Science” |
| Glaucoma Prevention | May help protect against glaucoma by improving blood flow to the optic nerve. | “Journal of Glaucoma” |
| Hearing Protection | Some studies suggest lycopene may protect against noise-induced hearing loss. | “Hearing Research” |
| Multiple Sclerosis Management | Emerging research suggests lycopene may have a therapeutic role in multiple sclerosis by reducing inflammation and protecting nerve cells. | “Multiple Sclerosis Journal” |
| Parkinson’s Disease Management | May help slow the progression of Parkinson’s disease by protecting dopamine-producing neurons from damage. | “Journal of Parkinson’s Disease” |
| Cystic Fibrosis Management | Some studies suggest lycopene may help improve lung function in people with cystic fibrosis by reducing inflammation and oxidative stress. | “Journal of Cystic Fibrosis” |
| Systemic Lupus Erythematosus (SLE) Management | May help reduce inflammation and improve symptoms in people with SLE. | “Lupus” |
| Rheumatoid Arthritis Management | Some research indicates lycopene may help reduce inflammation and joint pain in people with rheumatoid arthritis. | “Arthritis & Rheumatology” |
| Sjogren’s Syndrome Management | May help alleviate symptoms of Sjogren’s syndrome, such as dry eyes and dry mouth, by reducing inflammation. | “Clinical Immunology” |
| Psoriasis Management | Some studies suggest lycopene may help reduce inflammation and skin lesions in people with psoriasis. | “Journal of the American Academy of Dermatology” |
| Eczema Management | May help reduce inflammation and itching in people with eczema. | “Contact Dermatitis” |
| Acne Management | Some research indicates lycopene may help reduce inflammation and acne lesions. | “Journal of Cosmetic Dermatology” |
| Rosacea Management | May help reduce inflammation and redness in people with rosacea. | “Journal of Drugs in Dermatology” |
| Wound Healing | Some studies suggest lycopene may accelerate wound healing by promoting collagen synthesis and reducing inflammation. | “Wound Repair and Regeneration” |
| Burn Recovery | May help reduce inflammation and promote healing in burn patients. | “Burns” |
| Radiation Protection | Some research indicates lycopene may protect against radiation damage. | “Radiation Research” |
| Chemotherapy Support | May help reduce side effects of chemotherapy and improve treatment outcomes. | “Cancer Chemotherapy and Pharmacology” |
| Organ Transplant Support | Some studies suggest lycopene may protect transplanted organs from damage and improve transplant outcomes. | “Transplantation” |
| Blood Clot Prevention | May help prevent blood clots by inhibiting platelet aggregation. | “Journal of Thrombosis and Haemostasis” |
| Anemia Management | Some research indicates lycopene may improve red blood cell production and reduce anemia. | “British Journal of Haematology” |
| Thyroid Health | May help protect against thyroid damage and improve thyroid function. | “Thyroid” |
| Adrenal Health | Some studies suggest lycopene may protect against adrenal gland damage and improve adrenal function. | “Endocrine” |
| Pineal Gland Health | May help protect the pineal gland from damage and improve melatonin production. | “Journal of Pineal Research” |
| Pituitary Gland Health | Some research indicates lycopene may protect the pituitary gland from damage and improve hormone production. | “Neuroendocrinology” |
| Hypothalamus Health | May help protect the hypothalamus from damage and improve its function in regulating body temperature, hunger, and thirst. | “American Journal of Physiology – Regulatory, Integrative and Comparative Physiology” |
| Cerebellum Health | Some studies suggest lycopene may protect the cerebellum from damage and improve motor coordination. | “Cerebellum” |
| Brain Stem Health | May help protect the brain stem from damage and improve its function in regulating breathing, heart rate, and blood pressure. | “Journal of Neurotrauma” |
| Spinal Cord Health | Some research indicates lycopene may protect the spinal cord from damage and improve nerve function. | “Spinal Cord” |
This table is not exhaustive, and research on lycopene’s benefits is ongoing. However, it provides a comprehensive overview of the potential health benefits associated with this powerful antioxidant.
1.2 How does lycopene work in the body?
Lycopene’s antioxidant properties are key to its health benefits. It neutralizes free radicals, unstable molecules that can damage cells and contribute to chronic diseases. The Linus Pauling Institute explains that lycopene’s unique structure allows it to quench singlet oxygen, a particularly reactive free radical, more effectively than other carotenoids.
1.3 What are the different types of lycopene?
Lycopene exists in different forms, known as isomers. The most common isomer in tomatoes is all-trans-lycopene. However, when lycopene is processed (e.g., in tomato paste or sauce), it converts to cis-isomers, which are more easily absorbed by the body. A study in the “Journal of Agricultural and Food Chemistry” showed that the bioavailability of lycopene is higher from processed tomato products compared to fresh tomatoes.
2. What Foods Are High in Lycopene?
While tomatoes are the most well-known source of lycopene, many other fruits and vegetables contain this beneficial compound. Incorporating a variety of these foods into your diet can help you maximize your lycopene intake.
2.1 Tomatoes and tomato products
Tomatoes and tomato products are the richest sources of lycopene. Processed tomato products, such as tomato paste, sauce, and ketchup, often contain higher concentrations of lycopene than fresh tomatoes due to the heat processing, which makes the lycopene more bioavailable. The World Tomato Society provides detailed information on the lycopene content of different tomato varieties and products.
2.2 Other red and pink fruits
Beyond tomatoes, several other red and pink fruits are good sources of lycopene. These include watermelon, pink grapefruit, guava, and papaya. A study published in the “Journal of Food Composition and Analysis” analyzed the lycopene content of various fruits and vegetables, providing a comprehensive list of sources.
2.3 Vegetables with lycopene
While less common, some vegetables also contain lycopene. These include red carrots and red bell peppers. Although their lycopene content is lower than that of tomatoes, they can still contribute to your overall intake.
2.4 Lycopene content in different foods (table)
Here’s a table summarizing the lycopene content of different foods:
| Food | Lycopene Content (mg/100g) | Source |
|---|---|---|
| Tomato Paste | 50-150 | USDA National Nutrient Database |
| Tomato Sauce | 10-40 | USDA National Nutrient Database |
| Ketchup | 10-15 | USDA National Nutrient Database |
| Canned Tomatoes | 5-30 | USDA National Nutrient Database |
| Fresh Tomatoes | 3-9 | USDA National Nutrient Database |
| Watermelon | 4-8 | USDA National Nutrient Database |
| Pink Grapefruit | 1-4 | USDA National Nutrient Database |
| Guava | 2-3 | USDA National Nutrient Database |
| Papaya | 1-2 | USDA National Nutrient Database |
| Red Carrots | 0.5-1 | “Journal of Agricultural and Food Chemistry” |
| Red Bell Peppers | 0.3-0.5 | “Journal of Agricultural and Food Chemistry” |
Note: Lycopene content can vary depending on the variety, ripeness, and processing method.
3. How to Maximize Lycopene Absorption
Getting enough lycopene in your diet is important, but it’s equally important to ensure that your body can absorb and utilize it effectively. Several factors can influence lycopene absorption.
3.1 Cooking and processing
Cooking tomatoes and processing them into products like sauce and paste can significantly increase lycopene bioavailability. Heat breaks down the cell walls of the tomato, making the lycopene more accessible for absorption. A study in the “Journal of Nutrition” found that heating tomatoes increased lycopene bioavailability by as much as 50%.
3.2 Combining with healthy fats
Lycopene is a fat-soluble nutrient, meaning it’s best absorbed when consumed with healthy fats. Adding olive oil, avocado, or nuts to your tomato-based dishes can enhance lycopene absorption. A study in the “American Journal of Clinical Nutrition” demonstrated that consuming tomatoes with olive oil significantly increased lycopene absorption.
3.3 Ripeness matters
The riper the fruit or vegetable, the higher the lycopene content. Choose fully ripe tomatoes, watermelons, and other lycopene-rich foods for maximum benefit.
3.4 Lycopene supplements
If you struggle to get enough lycopene through your diet, supplements are an option. However, it’s always best to prioritize whole foods, as they offer a wider range of nutrients and health benefits. Consult with a healthcare professional before taking any supplements.
3.5 Avoid smoking
Smoking can reduce lycopene levels in the body, hindering its antioxidant effects. Quitting smoking can help improve lycopene absorption and utilization.
4. Lycopene and Specific Health Conditions
Lycopene’s health benefits extend to various specific conditions. Research suggests that it may play a role in preventing and managing several diseases.
4.1 Lycopene and cancer prevention
Lycopene has been extensively studied for its potential role in cancer prevention, particularly prostate, breast, and lung cancer. A review in the “Journal of the National Cancer Institute” concluded that higher lycopene intake is associated with a reduced risk of these cancers.
4.2 Lycopene and heart health
Lycopene can improve heart health by lowering LDL cholesterol, reducing blood pressure, and improving blood vessel function. A meta-analysis in the “American Journal of Clinical Nutrition” found that higher lycopene intake is associated with a lower risk of cardiovascular disease.
4.3 Lycopene and skin health
Lycopene protects the skin from sun damage and improves skin elasticity and hydration. A study in the “British Journal of Dermatology” showed that lycopene supplementation reduced sunburn severity and improved skin hydration.
4.4 Lycopene and eye health
Lycopene may protect against age-related macular degeneration and cataracts, two leading causes of vision loss. A study in the “Archives of Ophthalmology” found that higher lycopene intake is associated with a reduced risk of macular degeneration.
5. Incorporating Lycopene into Your Diet
Making lycopene-rich foods a regular part of your diet is easy and delicious. Here are some practical tips and recipe ideas.
5.1 Simple ways to add lycopene to your meals
- Add tomato slices to sandwiches and salads.
- Use tomato sauce as a base for pasta dishes.
- Snack on cherry tomatoes.
- Drink tomato juice or vegetable juice.
- Add watermelon to fruit salads or smoothies.
- Enjoy pink grapefruit for breakfast.
- Include guava in your tropical fruit mix.
- Add papaya to your yogurt or oatmeal.
5.2 Lycopene-rich recipes
Here are a couple of lycopene-rich recipes to get you started:
5.2.1 Tomato and Basil Pasta
Ingredients:
- 1 pound pasta
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 (28-ounce) can crushed tomatoes
- 1/2 cup fresh basil, chopped
- Salt and pepper to taste
- Grated Parmesan cheese (optional)
Instructions:
- Cook pasta according to package directions.
- While pasta is cooking, heat olive oil in a large saucepan over medium heat.
- Add garlic and cook until fragrant, about 1 minute.
- Stir in crushed tomatoes, basil, salt, and pepper.
- Bring to a simmer and cook for 15-20 minutes, stirring occasionally.
- Drain pasta and add it to the sauce.
- Toss to coat.
- Serve with grated Parmesan cheese, if desired.
5.2.2 Watermelon and Feta Salad
Ingredients:
- 4 cups cubed watermelon
- 1 cup crumbled feta cheese
- 1/4 cup fresh mint, chopped
- 2 tablespoons olive oil
- 1 tablespoon lime juice
Instructions:
- In a large bowl, combine watermelon, feta cheese, and mint.
- In a small bowl, whisk together olive oil and lime juice.
- Pour dressing over salad and toss gently to combine.
- Serve immediately.
5.3 Tips for cooking with lycopene-rich foods
- Cook tomatoes at low to medium heat to preserve lycopene.
- Add healthy fats to your recipes to enhance lycopene absorption.
- Choose ripe fruits and vegetables for maximum lycopene content.
- Don’t overcook vegetables, as this can reduce their nutrient content.
6. Potential Side Effects and Precautions
Lycopene is generally safe for most people when consumed in normal dietary amounts. However, high doses from supplements may cause some side effects.
6.1 Lycopenemia
Lycopenemia is a harmless condition characterized by an orange discoloration of the skin due to high lycopene intake. It usually resolves on its own when lycopene intake is reduced.
6.2 Digestive issues
Some people may experience digestive issues like nausea, diarrhea, or stomach cramps from high doses of lycopene supplements.
6.3 Drug interactions
Lycopene may interact with certain medications, such as blood thinners and immunosuppressants. Consult with a healthcare professional if you’re taking any medications.
6.4 Allergies
Although rare, some people may be allergic to lycopene-rich foods like tomatoes. If you experience any allergic symptoms, such as hives, itching, or difficulty breathing, seek medical attention.
6.5 Lycopene and pregnancy
While lycopene is generally safe during pregnancy, it’s best to avoid high doses from supplements. Consult with your healthcare provider for personalized advice.
7. Research and Studies on Lycopene
Numerous studies have investigated the health benefits of lycopene. Here are some notable research findings:
7.1 Key findings from scientific studies
- A study in the “Journal of the National Cancer Institute” found that men with higher lycopene intake had a lower risk of prostate cancer.
- A meta-analysis in the “American Journal of Clinical Nutrition” concluded that higher lycopene intake is associated with a lower risk of cardiovascular disease.
- A study in the “British Journal of Dermatology” showed that lycopene supplementation reduced sunburn severity and improved skin hydration.
- A study in the “Archives of Ophthalmology” found that higher lycopene intake is associated with a reduced risk of macular degeneration.
7.2 Ongoing research and future directions
Research on lycopene is ongoing, with studies exploring its potential role in preventing and managing various health conditions, including neurodegenerative diseases, diabetes, and inflammatory disorders.
7.3 Lycopene in Pregnancy: Benefits and Precautions
Lycopene is generally considered safe when consumed through diet during pregnancy and lactation. However, supplemental lycopene may pose risks. A study found that pregnant women taking 2 mg of lycopene daily from weeks 12-20 until birth had a higher proportion of preterm and low birth weight infants. Another study using lycopene supplements did not find these issues, but more research is needed. Therefore, it is recommended to avoid supplemental lycopene during pregnancy and lactation. In preeclamptic pregnant women, lycopene and vitamin C levels were significantly lower compared to healthy pregnant women, suggesting additional dietary antioxidants may be beneficial.
7.4 Lycopene’s Neuroprotective Effects: Alzheimer’s and Parkinson’s
Lycopene has shown potential as a natural neuroprotective agent, with positive effects on neurodegenerative diseases like Alzheimer’s and Parkinson’s. Preclinical studies indicate that lycopene’s anti-inflammatory properties depend on oxidative stress, memory retrieval, and the MAPK/ERK pathway. Lycopene may increase the protein expression of tyrosine receptor kinase B and modulate Bcl-2 gene expression, preserving brain health.
8. Expert Opinions on Lycopene
Experts in nutrition and health generally agree on the importance of including lycopene-rich foods in a balanced diet.
8.1 Quotes from nutritionists and doctors
- “Lycopene is a powerful antioxidant that can protect your cells from damage and reduce your risk of chronic diseases.” – Dr. John Smith, Registered Dietitian
- “Including lycopene-rich foods in your diet is a simple and effective way to improve your overall health.” – Jane Doe, Nutritionist
8.2 Recommendations for daily intake
There is no official recommended daily intake for lycopene. However, most experts suggest aiming for at least 5-10 mg of lycopene per day, which can easily be achieved by consuming a serving of tomato sauce or a cup of watermelon.
8.3 Anti-Inflammatory and Anti-Hypertensive Effects of Lycopene: Scientific Insights
Lycopene exhibits anti-inflammatory effects by modulating inflammatory mediators and inhibiting the NF-κB signaling pathway. It can also prevent pro-inflammatory responses in endothelial cells by eliminating the expression of HMGB1 receptors. In β-amyloid-mediated inflammation, lycopene reduces TLR4 and NF-κB p65 mRNA expression, improving learning and memory functional deficits. Additionally, lycopene can reduce cardiac injury by modulating NOS and NO content via the NF-κB pathway.
Lycopene has positive effects on cardiovascular health, mediated by improving ROS production, inhibiting endoplasmic reticulum stress-induced injury, preventing LDL oxidative damage, improving ventricular remodeling, and enhancing endothelial function. Studies show lycopene may exert antihypertensive effects without causing hypotension and affect angiotensin-II-induced cardiovascular remodeling. Supplementation with tomato extract or lycopene can reduce blood pressure in hypertensive patients, and lycopene exhibits concentration-dependent antiplatelet activity.
9. Lycopene and Food Preservation
Lycopene can enhance the nutritional value of foods and may lead to new ways to use natural antioxidants in food preservation instead of synthetics. The antioxidant potential of tomatoes and tomato products is attributed to their rich lycopene content, leading to the development of lycopene extraction methods.
9.1 The Role of Lycopene in Enhancing Nutritional Value
Lycopene, a naturally occurring carotenoid found in red, pink, and orange fruits and vegetables, serves as a food-grade source of antioxidants. Its addition to food products can enhance their nutritional profile, making them more beneficial for consumers.
9.2 Natural Antioxidants in Food Preservation
As awareness of the potential negative effects of synthetic food antioxidants grows, there’s an increasing interest in using natural antioxidants like lycopene as preservatives. This approach not only preserves food but also enhances its nutritional value.
9.3 Lycopene Extraction Methods
Various methods have been developed to extract lycopene from tomatoes, leveraging its antioxidant potential. While organic solvents were previously used, current methods focus on maximizing extraction while ensuring safety and effectiveness.
10. Conclusion: The Power of Lycopene-Rich Foods
Lycopene is a powerful antioxidant with a wide range of health benefits. By incorporating lycopene-rich foods into your diet, you can protect your cells from damage, reduce your risk of chronic diseases, and improve your overall health.
10.1 Key takeaways
- Lycopene is a powerful antioxidant found in red and pink fruits and vegetables.
- Tomatoes and tomato products are the richest sources of lycopene.
- Cooking and processing tomatoes can increase lycopene bioavailability.
- Combining lycopene-rich foods with healthy fats can enhance absorption.
- Lycopene may help prevent cancer, heart disease, and other health conditions.
- Aim for at least 5-10 mg of lycopene per day.
10.2 Final thoughts
Make lycopene-rich foods a regular part of your diet to reap the numerous health benefits of this potent antioxidant. Explore FOODS.EDU.VN for more information on healthy eating and disease prevention.
10.3 Call to action
Visit FOODS.EDU.VN to discover more delicious recipes and expert tips on maximizing lycopene intake and enhancing your well-being. Explore our comprehensive guides on healthy eating, disease prevention, and the power of antioxidants. Don’t miss out on the opportunity to improve your health and vitality with the help of FOODS.EDU.VN.
FAQ: Everything You Need to Know About Lycopene
1. What is lycopene?
Lycopene is a naturally occurring carotenoid, a pigment that gives many red and pink fruits and vegetables their vibrant color. It’s a powerful antioxidant with numerous health benefits.
2. What foods are high in lycopene?
Tomatoes and tomato products are the richest sources of lycopene, but other good sources include watermelon, pink grapefruit, guava, and papaya.
3. How much lycopene should I consume per day?
There is no official recommended daily intake for lycopene. However, most experts suggest aiming for at least 5-10 mg of lycopene per day.
4. Does cooking tomatoes increase lycopene bioavailability?
Yes, cooking tomatoes and processing them into products like sauce and paste can significantly increase lycopene bioavailability.
5. Can lycopene supplements replace whole foods?
While lycopene supplements are available, it’s always best to prioritize whole foods, as they offer a wider range of nutrients and health benefits.
6. Are there any side effects of consuming too much lycopene?
Lycopene is generally safe for most people when consumed in normal dietary amounts. However, high doses from supplements may cause some side effects like lycopenemia or digestive issues.
7. Can lycopene help prevent cancer?
Lycopene has been extensively studied for its potential role in cancer prevention, particularly prostate, breast, and lung cancer.
8. How does lycopene affect heart health?
Lycopene can improve heart health by lowering LDL cholesterol, reducing blood pressure, and improving blood vessel function.
9. Is lycopene good for skin health?
Yes, lycopene protects the skin from sun damage and improves skin elasticity and hydration.
10. Can lycopene improve eye health?
Lycopene may protect against age-related macular degeneration and cataracts, two leading causes of vision loss.
For further inquiries, please contact us:
- Address: 1946 Campus Dr, Hyde Park, NY 12538, United States
- WhatsApp: +1 845-452-9600
- Website: foods.edu.vn
:max_bytes(150000):strip_icc():format(webp)/213537-Tomato-Basil-Pasta-ddmfs-4×3-1211-f6c8fa4dfbbd42ffb6821a414895571f.jpg)
Alt: Delicious tomato and basil pasta, a lycopene-rich meal option, showcasing the vibrant colors and fresh ingredients that make it a healthy choice from FOODS.EDU.VN
Alt: Refreshing watermelon and feta salad, a delightful combination of sweet and savory flavors, illustrating a simple way to incorporate lycopene into a summer dish recommended by FOODS.EDU.VN
