Lycopene is a pigment belonging to the carotenoid family, naturally found in vegetables and fruits. As a powerful antioxidant absorbed by the body, lycopene helps repair damaged cells; it can play an effective role in reducing cancer risk by fighting DNA oxidation. The human body cannot produce lycopene; it must be obtained from external food sources.
85% of lycopene is found in tomatoes and tomato products. An important note: as tomatoes are cooked and processed (like paste, ketchup), their lycopene value increases; when consumed with olive oil, it is much more easily absorbed by the body.
Which Foods Contain It?
| Product | Lycopene (mg/100 g) |
|---|---|
| Tomato paste | 85 |
| Tomato sauce | 14.1 |
| Tomato ketchup | 15.9 |
| Tomato juice | 9.5 |
| Watermelon | 4.0 |
| Pink grapefruit | 4.0 |
| Fresh tomato | 3.0 |
Lycopene levels vary depending on climate conditions, soil structure, and tomato variety. Tropical fruits and red berries are also among lycopene sources. Our blood system absorbs lycopene best from processed tomato products (paste, ketchup, etc.).
Benefits
- Its positive effects on cardiovascular health are documented by research. A study published in the Journal of Nutrition found that tomato products rich in lycopene showed a cardio-protective effect in women.
- It helps lower blood cholesterol values by inhibiting enzymes involved in cholesterol production; it prevents the negative effects of oxidized lipoproteins on blood vessel walls.
- It has a protective effect against free radicals.
- There are studies showing it provides a protective effect against uterine, prostate, cervical, stomach, breast, and lung cancers. According to the US National Cancer Institute, one serving of tomato or tomato product per day provides protection against DNA damage that causes prostate cancer.
- According to a study conducted in Italy, high tomato consumption reduces the likelihood of digestive system cancer.
- A study in America found that consuming 5 servings of tomato or tomato products per week significantly lowered prostate cancer risk.
- Breast tissue is one of the areas that intensively stores lycopene; it was determined that increased lycopene in breast tissue could significantly reduce breast cancer risk. It is also suggested that it may provide protection against cervical and uterine cancer.
- It has a delaying effect on osteoporosis; together with calcium and vitamin D, it increases bone strengthening and slows bone breakdown.
- In type 2 diabetes patients, the oxidation of bad cholesterol significantly decreased due to the increase in plasma lycopene levels from consuming tomato juice.
- It has a blood pressure-lowering effect; especially additive-free tomato and pepper paste prepared in the sun is recommended (German University research).
- Researchers at Wayne State University determined that lycopene inhibits proteins that cause abnormal tissue adhesions due to endometriosis.
- It is a powerful antioxidant that can accumulate in skin tissue. As the lycopene density in skin tissue increases, sun-induced free radical damage and skin aging decrease. Its effect is stronger when taken with Omega-3 fats; the squalene substance in shark liver oil is also beneficial for the skin.
- It strengthens the connections between cells and improves cell metabolism.
- It is also thought to be useful in preventing some eye diseases; it was observed to prevent cataract development in diabetic mice.
How Best to Consume It?
The chemical structure of lycopene is not damaged by heat; on the contrary, cooking increases the amount of lycopene. Therefore, processed products like tomato paste, ketchup, tomato sauce, and tomato puree are good sources of lycopene. Additive-free products should be preferred; pastes made using aspirin and hydrochloric acid should be avoided. When consumed with olive oil, it is much more easily absorbed by the body.
