What is lycopene? Properties, sources, and dietary uses
In the world of modern nutrition, more and more attention is being put on the power of natural plant compounds that have a significant impact on human health. One such substance is lycopene: a red - orange carotenoid that has earned a reputation as one of the strongest antioxidants. It colors tomatoes, watermelons, and pink grapefruits with their characteristic color, while also playing a crucial role in protecting the body from oxidative stress and chronic inflammation.
What exactly is lycopene, where can it be, and what do we know about its properties? How much of it can we consume daily?
Table of contents
What is lycopene?
Lycopene is a natural substance belonging to the carotenoid group, found in many red and orange fruits and vegetables. Although it doesn't convert into vitamin A like some other carotenoids, it has gained recognition among scientists and dietitians. The health benefits of lycopene have been confirmed in clinical studies, although the exact mechanisms of how it works are still being tested.
From a chemistry point of view, lycopene is a hydrocarbon made up of 40 carbon atoms. Thanks to its acyclic structure and multiple conjugated double bonds, it stands out as the most effective antioxidant among all carotenoids. This allows the substance to support the body’s natural DNA protection systems against oxidation, inhibit cancer cell proliferation, and help combat excess free radicals. Lycopene also has antibacterial and antifungal properties.
Lycopene - health benefits and uses
Let’s be clear: lycopene is like a natural shield for cells. With its antioxidant properties, it helps protect the body from free radicals, which can cause cancer, metabolic disorders, autoimmune diseases, and other health problems. Additionally, it has anti-inflammatory effects, reducing the occurrence of inflammation that is associated with many diseases.
What is lycopene good for? The list of benefits is quite impressive:
- supports the cardiovascular system: improves blood vessel elasticity, slows cholesterol synthesis, and reduces its blood levels
- protects cells from cancerous mutations: reduces the risk of prostate, breast, pancreas, lung, and gastrointestinal cancers
- anti-inflammatory action: boosts skin's resistance to UV radiation and delays aging processes
- for men: improves sperm quality and may support fertility
- supports bone density: important for osteoporosis prevention
- benefits the nervous system: may reduce the risk of neurodegenerative diseases
What’s more, due to its health and skincare benefits, lycopene is being used widely in pharmaceutical and cosmetic industries. As a great antioxidant, it helps reduce the signs of aging and improves skin condition.
Recommended vitamins and minerals
Where is lycopene found?
Now that you know the primary uses and health benefits of lycopene, let's take a look at where this compound is found and what the average lycopene content is in different foods.
The main source of lycopene is tomatoes. It’s important to note that tomato products are more bioavailable than fresh tomatoes. Why? Because during the heat processing, lycopene is transformed into a substance more easily absorbed by the body. In which other foods can you find this valuable antioxidant?
Here are the average amounts of lycopene in popular foods (mg/100g):
- sun-dried tomatoes: 45.9
- tomato purée: 21.8
- ketchup: 11
- tomato sauce: 5.2
- watermelon: 2.3 - 7.2
- pink grapefruit: up to 3.36
- fresh tomatoes: 0.7 - 4.2
Other foods that contain lycopene include watermelon, red peppers, papaya, wild rose fruit, and dried apricots. It’s also worth knowing that lycopene is fat-soluble. So, a spoonful of quality olive oil in your tomato salad not only adds flavor but also improves the absorption of this valuable compound.
Why include lycopene in your diet?
Regular consumption of foods containing lycopene can provide real support for health. Including dried tomatoes or tomato juice (preferably with healthy fats) in your diet improves digestion, enhances the rebuilding of intercellular connections, and reduces the risk of heart disease, atherosclerosis, and cancer.
A diet rich in lycopene supports cardiovascular health, expands blood vessels, and regulates gene expression in response to oxidative stress. Consuming an adequate amount of tomato products also strengthens bones and improves skin condition. Additionally, lycopene is a common ingredient in medications that support potency, as well as the treatment of diabetes and insulin resistance.
How much lycopene can we safely consume daily?
According to the European Food Safety Authority (EFSA), the recommended daily intake of lycopene is around 10 - 15 mg. This can be achieved by consuming two tomatoes or drinking a glass of tomato juice. However, it’s important to note that certain factors can hinder the absorption of lycopene. These include smoking, alcohol consumption, and a high-fiber diet.
Achieving higher doses can be more challenging. In such cases, dietary supplements can be helpful. People who are at an increased risk of heart attacks and cardiovascular diseases, have high cholesterol, or suffer from hypertension may consider taking lycopene supplements. It’s always a good idea to consult a doctor or dietitian before starting supplementation.
Lycopene - side effects and contraindications
Consuming lycopene as part of a balanced diet poses no risks and is recommended as part of a health prevention strategy. The carotenoid compound derived from natural sources like vegetables and fruits is safe even in large amounts. Side effects may occur as a result of excessive supplementation, especially among those taking medications that support the cardiovascular system.
People who are pregnant or breastfeeding, as well as those taking anticoagulants or antihypertensive medications, should be cautious with lycopene supplementation. Sensitivity to carotenoids is rare but can also be a contraindication for taking this compound.
An antioxidant that works - take care of your health wisely!
Lycopene is a true marvel of nature and one of the most versatile antioxidants that helps maintain health and supports overall immunity. But the best part is that it’s available to us every day: in the kitchen, on our plates, and in wisely chosen supplements.
If you lead a busy lifestyle, struggle with chronic stress, or want to support your body in effectively eliminating free radicals, you might consider lycopene supplementation. Products like OstroVit offer high-quality formulas containing lycopene, which can be a valuable addition to your daily diet.
In a world where stress, pollution, and bad habits are constant challenges, this natural protection can truly make a difference!
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