Soaring summer temperatures often demand the preparation of cool salads, chilled fruit and icy beverages. However, to reap the most benefit from a powerful antioxidant found in frequently popular summer produce, you need to turn up the heat.
Lycopene is a potent antioxidant, a substance that’s been shown to shield cells from the damage caused by unstable molecules known as free radicals. Numerous studies have shown that lycopene can alleviate diseases affecting the nervous system, kidneys, eyes, heart, lungs and liver, according to a review of that research.
Lycopene gives many red and pink fruits their color, and many of summer’s red fruits are teeming with it. Tomatoes, apricots, watermelon and guava all have appreciable amounts of lycopene. However, cherries, despite their deep ruby color, do not, and neither do strawberries.
Serving foods rich in lycopene cold does offer health benefits. However the best way to help foods release the antioxidant is to combine it with heat and fat, such as healthy oils, according to research published by the National Institute of Health. That combination helps break down the cellular walls of foods and makes it easier for the body to absorb the antioxidants.
Here are a few ideas to enjoy seasonal produce and reap the benefits of their lycopene by adding heat and healthy fats.
Apricots
- Use them to make a warm compote to accompany a grilled chicken entree or low-calorie angel food cake
- Feature them as the main attraction in a cobbler, using margarine as a healthier fat option
- Drizzle with olive oil, then grill them to serve as an appetizer
Papaya
- Add healthy fat to roast with with ginger
- Using melted margarine combined with rice to stuff chicken breasts
Pink Guava
- Make a homemade barbeque sauce using the fruit, and add healthy fat to use it as a marinade. Adding healthy oil helps lycopene absorption in the small intestine.
Red Peppers
- Drizzle with olive oil or healthy fat and saute to serve with fajitas
- Include them as a colorful addition to grilled vegetable skewers or kabobs
Tomatoes
- Roast, grill, stew, sauté, stir-fry or make tomato-based sauces
Watermelon
- Combine olive oil, honey and lime to grilled watermelon as an appetizer or side
