Lycopene is a bright red carotenoid antioxidant found in tomatoes and other red fruits and vegetables. As an antioxidant, lycopene helps protect cells from free radical damage. Tomatoes are one of the best sources of lycopene, containing more lycopene than other sources such as watermelon or pink grapefruit. Tomato Lycopene Benefits Heart Health
Several studies have shown lycopene can benefit heart health in significant ways:
- Reduces risk of heart disease. Research links higher lycopene intake to a lower risk of heart attacks. Tomato Lycopene helps prevent damage to LDL cholesterol which reduces plaque buildup in arteries.
- Lowers blood pressure. Studies indicate lycopene may help reduce both systolic and diastolic blood pressure levels. This is likely due to lycopene's antioxidant and anti-inflammatory properties.
- Improves cholesterol levels. Lycopene consumption appears to raise HDL cholesterol levels and lower total and LDL cholesterol. These effects help maintain optimal cholesterol balance in the body.
Promotes Healthy Skin
Lycopene is one of the most effective antioxidants for skin protection from sunlight damage. Some of its skin benefits include:
- Acts as a natural sunscreen. Lycopene helps shield skin from harmful ultraviolet radiation that can lead to burns, aging, and skin cancer.
- Reduces signs of aging. Research links lycopene intake to less wrinkling and age spots on skin exposed to sunlight over time. Its antioxidant activity promotes youthful looking skin.
- May prevent skin cancers. Early evidence hints lycopene may play a preventative role against melanoma and basal cell carcinoma due to its strong antioxidant capabilities. Other Potential Health Benefits
Beyond heart and skin health, ongoing research continues investigating lycopene's implications for:
- Cancer prevention. Population studies show higher intakes correlate with lower risks of certain cancers like prostate, lung and stomach cancer. Lycopene's antioxidant powers fight cancer-causing oxidative stress.
- Brain health. Animal research links lycopene consumption to improved cognitive function and neural protection against oxidative stress and damage.
- Macular degeneration prevention. Studies indicate lycopene may protect against age-related macular degeneration due to its absorption of blue light reaching the retina. Best Food Sources of Lycopene
While several fruits and veggies contain lycopene, tomatoes themselves are one of the very best dietary sources. On average:
- Raw tomatoes - One medium raw tomato contains approximately 2.5 mg of lycopene. Cooking tomatoes helps boost availability.
- Tomato sauce and paste - A 1/2 cup of tomato sauce contains about 6 mg of lycopene. Paste is even more concentrated.
- Watermelon - A 2 cup serving provides approximately 2.5 mg of lycopene.
- Guava, grapefruit, and papaya also provide some lycopene but in smaller amounts than tomatoes. Absorbing More Lycopene
To absorb the most lycopene from tomatoes:
- Choose cooked or canned tomatoes. Cooking breaks down plant cells to enhance lycopene availability.
- Add a fat source. Lycopene is a fat-soluble nutrient that requires some dietary fat to aid intestinal absorption.
- Consider supplements. For those who don't eat adequate lycopene-rich foods, supplements provide a reliable intake.
Tomatoes and tomato-based products are excellent sources of the carotenoid lycopene which research links to powerful antioxidant, anti-inflammatory and disease prevention benefits for heart health, skin health and possibly other conditions. Consuming tomatoes regularly or taking lycopene supplements is an easy way to boost one's dietary lycopene intake.
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