The word is out that most people need to eat more fruits and vegetables as part of a healthy and balanced diet. With all the fresh produce so readily available, summer seems an easier time of the year to include more fruits and vegetables.

Tomatoes and watermelons are rich in lycopene. Lycopene is the substance that gives the red color to some fruits and vegetables, including tomatoes, watermelon, pink grapefruit, and guava. Lycopene serves as an antioxidant in the body by preventing or repairing cell damage and it seems to be able to slow down cancer cell growth. Research suggests that eating lots of lycopene-rich foods may lower the risk of prostate cancer, as well as several other forms of cancer. However, just a few weeks ago, another study did not confirm lycopene being effective for prostate cancer prevention.

A medium fresh tomato has about 4 milligrams of lycopene and 3/4 cup of watermelon, 6 milligrams. But, ounce for ounce, processed tomatoes and tomato products have much more available lycopene than raw tomatoes. Research has shown that lycopene can be better absorbed and utilized by the body after it has been processed in products such as tomato sauces, pastes, juices, ketchup, or in canned tomatoes. Processing forces the fruit or vegetable tissue to release the enclosed lycopene. Therefore, the amount available for absorption increases. It seems that the more processing the tomato undergoes, the higher the lycopene concentration. Also, lycopene is fat soluble, so adding a little oil to the diet will improve its absorption by the body.

According to the United States Department of Agriculture, some of the key sources and milligrams of lycopene they provide are:

* Tomato juice, 1 cup

20 mg

* Pasta sauce, 1/2 cup

19 mg

* Tomato sauce, 1/2 cup

17 mg

* Tomato soup, 1 cup

12 mg

* Canned tomatoes, 1/2 cup

11 mg

* Tomato paste, 2 tbsp.

8 mg

* Ketchup, 2 tbsp.

5 mg

* Medium fresh tomato

4 mg

* Watermelon, 3/4 cup

6 mg

No research to date suggests taking lycopene supplements. Eating a variety of fruits and vegetables, as part of an overall healthy diet, is a good way to get those lycopene-rich foods, along with all the other vitamins, minerals, antioxidants and phytochemicals. Select a variety of different colors of fruits and vegetables -- about 3 1/2 to 6 1/2 cups daily, depending on total caloric needs -- to get the nutrients your body needs.