Lycopene is a carotenoid pigment that gives foods like tomatoes, papaya, guava, and watermelon their red-orange color. It has strong antioxidant and anti-inflammatory properties that help protect the body’s cells from damage caused by free radicals, reducing oxidative stress.
Because of these effects, eating foods rich in lycopene on a regular basis may help lower the risk of certain cancers, especially prostate, breast, and pancreatic cancer. It may also reduce the chance of developing conditions such as atherosclerosis and other cardiovascular diseases.
Lycopene is naturally found in food but is also available as a dietary supplement in pharmacies, health food stores, and online.
Health benefits
Lycopene provides several health benefits and may be helpful in the following situations:
1. Prevent cancer
Research suggests that regularly consuming foods high in lycopene may help prevent several types of cancer, including breast, lung, ovarian, kidney, bladder, pancreatic, and prostate cancer. Lycopene helps protect DNA from oxidative damage caused by free radicals, lowering the risk of malignant transformation and cancer cell growth.
2. Protect the body against toxic substances
When consumed in adequate amounts, lycopene may help protect the body from pesticides and herbicides, which are toxic substances that can enter the body through food. These chemicals are often used in farming to prevent or control pests during food production.
3. Lower the risk of heart disease
Lycopene’s antioxidant and anti-inflammatory properties help prevent oxidation of LDL cholesterol, also known as “bad cholesterol.” This reduces the formation of atherosclerotic plaques and lowers the risk of heart disease.
It may also help raise HDL cholesterol, known as “good cholesterol,” which supports heart health. Some studies suggest that lycopene can help regulate blood pressure by reducing vasoconstriction.
4. Protect the skin from UV damage
One study looked at two groups of people: one group consumed 16 mg of lycopene and the other a placebo before being exposed to sunlight. After 12 weeks, those who consumed lycopene showed less severe skin damage compared to those who took the placebo.
This protective effect may be stronger when lycopene intake is combined with other antioxidants, such as beta-carotene and vitamins E and C.
5. Prevent premature aging
Thanks to its antioxidant activity and its role in controlling free radicals in the body, lycopene may help slow down premature skin aging.
6. Reduce the risk of eye disease
Studies show that lycopene may help protect against eye conditions such as cataracts and macular degeneration, reducing the risk of vision loss and supporting eye health.
7. Prevent Alzheimer’s disease
Lycopene’s antioxidant effects may also help lower the risk of Alzheimer’s disease by protecting against seizures and memory loss.
8. Prevent osteoporosis
Lycopene appears to reduce bone cell death, which may help prevent osteoporosis, a condition that weakens bone strength.
Foods rich in lycopene
The table below lists foods that are high in lycopene and can be included in a daily diet:
To get the benefits of lycopene, it is important to follow a healthy, balanced diet and include these foods regularly.
Lycopene supplements
In addition to food sources, lycopene is also available in supplement form. Although there is no official daily recommendation, typical doses range from 15 to 25 mg once a day. It is important to follow the manufacturer’s instructions and consult a doctor or nutritionist before starting supplementation.
Some studies suggest that getting lycopene directly from food may provide greater health benefits than taking supplements.