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
http://www.nal.usda.gov/fnic/
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.
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.
Grapefruit
This vitamin C-rich fruit has its reddish pink color due to lycopene. Half a grapefruit has 17 mg of this red carotenoid.
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.
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.
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.
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