Introduction
Lycopene is a naturally occurring carotenoid pigment with high antioxidant properties. This active phytochemical gives bright red fruits and vegetables their distinct color. Lycopene can be found in many foods, ranging from pizza sauce and ketchup to watermelons and pink grapefruits. Being one of the most powerful natural antioxidants, it is still effective even when heated. Hence, it can be easily added to one’s diet via both fresh and processed food as well.
Benefits
Lycopene’s health benefits owing to its antioxidant functions which are able to fight off free radicals in our bodies. These free radicals build up in the aging process due to environmental and behavioral factors such as pollution and smoking. When free radicals are present in high levels, it is linked to a vast variety of health conditions including cancer, diabetes, and heart disease. Therefore, lycopene may have the following benefits:
1. Has Anticancer Potential
Cancer prevention has been associated with increased consumption of fruits and vegetables, including the ones with lycopene. According to a study in 2016, the presence of lycopene compounds stunts the growth of certain cancerous tumours. In fact, many studies found that lycopene is able to cause cell death in prostate cancers.
2. Maintains Heart Health
Based on research done by The American Journal of Clinical Nutrition, it was suggested that lycopene may have the ability to reduce LDL cholesterol (bad cholesterol) and increase HDL cholesterol (good cholesterol). Antioxidants may also strengthen the integrity of the blood vessels and thus, reducing the risk of coronary heart disease.
3. Maintains Skin Health
Long-term lycopene consumption is also associated with skin cancer prevention. People who included tomato paste in their daily diets seem to experience up to 40% less ultraviolet (UV) skin damage than those who did not. However, tomatoes cannot be used as a substitute for sunscreen. Additionally, lycopene might boost levels of procollagen in the skin which potentially could reverse skin damage caused by damage.
4. Improves Fertility in Men
It was found that consumption of 14mg lycopene/day can improve fertility in healthy young men by about 40%.
5. Relieves Neuropathic Pain
Neuropathy which is commonly seen in diabetic patients can be extremely painful. Research has found that an increased level of lycopene has been shown to reduce pain to a degree similar to that of ibuprofen medication.
6. Improves Vision
The antioxidant effect of lycopene is responsible for improving vision.
7. Prevents Neurodegenerative Disease
Lycopene is able to prevent the breakdown of neural pathways which happens as we age. By eliminating the inflammation in the brain, this phytochemical can slow the onset of neurodegenerative diseases including Alzheimer’s and Parkinson’s disease.
8. Improves Bone Mineral Density
The bones begin to lose their bone mineral density, becoming more brittle and weak, especially in postmenopausal women. This carotenoid has been clinically shown to improves bone density and mineral uptake, helping to maintain stronger bones.
Top Food Sources
Tomatoes are the biggest food source of lycopene. The riper the tomato, the more lycopene it contains. However, this nutrient can also be found in an array of other foods as follows:
- Sun-dried tomatoes: 45.9 mg/100g
- Tomato purée: 21.8 mg/100g
- Guava: 5.2 mg/100g
- Watermelon: 4.5 mg/100g
- Fresh tomatoes: 3.0 mg/100g
- Canned tomatoes: 2.7 mg/100g
- Papaya: 1.8 mg/100g
- Pink grapefruit: 1.1 mg/100g
- Cooked sweet red peppers: 0.5 mg/100g
Ways to Consume
Lycopene was actually found to be better absorbed when heated and combined with healthy fats including olive oil or coconut oil. Hence, it can be cooked along with other ingredients through recipes like:
- Spaghetti sauces, chilis, and tomato soup
- Broiled grapefruit slices with a bit of brown sugar
- Cooked carrots or creamy carrot soup
- Roasted red pepper hummus
- Shakshouka-style poached eggs in tomato sauce
Lycopene Supplements
If natural sources are unable to provide you a sufficient amount of lycopene, there are supplement forms available. There is no fixed daily intake of lycopene. Some studies showed the intake of 8-21mg per day of lycopene appeared to confer its benefits.
*Note: Lycopene may interact with medications including blood thinners and blood pressure-lowering medications. Also, avoid lycopene in pregnancy.
Prepared by: Chew Ee Wei, a HTM Pharmacist.
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