Recipes with Lycopene Rich Foods to Protect Your Skin in Summer

In Summer, we need to eat more lycopene rich foods, such as cooked tomatoes, apricots, pink grapefruit, papaya, water melon in order to protect our skin from sun damage.

New studies show that lycopene in our diet can help our skin block UV rays and that there is a connection between lycopene and skin cancer.  Because our body doesn’t produce this antioxidant,  we should incorporate more lycopene rich foods in our diet, to protect ourselves from skin cancer.

Try these three healthy simple and easy summer recipes to keep your skin sun damage free.

1. Grapefruit and Walnuts Salad Easy Summer Recipe

Ingredients:Simple Easy Summer Recipes to Protect Your Skin


Peel grapefruits and section. Peel avocado and remove pit, cut into chunks. Place avocado and grapefruit into the bowl and gently toss. Drizzle lemon’s juice. Add nuts and drizzle with Turmeric dressing.

2. Spaghetti Sauce Easy Summer Recipe

Ingredients:Simple Easy Summer Recipes to Protect Your Skin

  • 2 medium onions chopped
  • 2 Portobello (or 1 cup shitake) mushrooms sliced
  • 4 tomatoes chopped or 2 tbsp tomato paste (for paste you need 1/3 cup water)
  • 2 clove garlic minced
  • 2-3 tbsp olive oil
  • 2 tbsp parsley, chopped
  • salt and fresh grounded pepper to taste
  • 8 ounces spaghetti or angel hair pasta


Sautee onions in olive oil for 10 min., add mushrooms and cook for 5-7 minutes. Add tomatoes (if you use tomato paste, add some water), parsley, salt and pepper.

Drain pasta. Toss with tomato sauce and serve.

3. Papaya Fruit Salad Easy Summer Recipe

This recipe is from one of my favorite books Eating for Beauty by David Wolfe:

Eating this fruit salad is a great way to begin the morning. The cinnamon contains the mineral Simple Easy Summer Recipes to Protect Your Skinchromium, a great blood sugar balancer, this fruit salad is loaded with enzymes to help stimulate elimination in the morning.


  • 1papaya
  • ½ avocado
  • 6 fresh figs
  • 2 nectarines
  • ½ tbsp Cinnamon
  • 1 lemon juice
  • 1 tbsp raw honey


Chop all ingredients, mix and serve.

Bon Appetit!

Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Coach and Counselor

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