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Lycopene is a type of organic pigment known as a carotenoid. In the United States, over 80% of lycopene is consumed from tomato-based products like tomato sauce and ketchup.
Lycopene is a chemical that gives orange and red vegetables and fruits, like tomatoes, watermelon, and pink grapefruit, their color. It's also a natural antioxidant that helps protect the cells in your body.
Potential Benefits of Lycopene
Natural plant compounds like lycopene help protect your body from oxidative stress, which can cause inflammation. Antioxidants fight free radicals, harmful chemicals in the body that can lead to chronic health conditions. More specifically, lycopene prevents the oxidation of fats and oils. Some research also suggests that lycopene can act as a natural preservative.
Little research has been done on the health benefits of lycopene. Some studies suggest that it may help prevent certain cancers, including prostate cancer. Lycopene, primarily from tomatoes, has also been studied for its effects on cardiovascular health. However, research is limited, and more studies are needed to confirm the effects lycopene has on your health.
May Help Reduce Your Risk of Cancer
Early research suggests that lycopene may help prevent prostate cancer and slow the progression of cancer that returns after treatment. Some studies show that lycopene may have improved treatment outcomes for people in the advanced stages of cancer.
One study showed that lycopene helped reduce symptoms during treatment in people with advanced prostate cancer. Other small studies show that lycopene can reduce and stabilize protein-specific antigens or PSA (a marker for prostate cancer) levels in these patients.
Additionally, research found that lycopene improved the quality of life and reduced bone pain and urinary problems in patients with prostate cancer. Some studies suggested that a diet rich in lycopene might reduce your risk of pancreatic cancer and stomach cancer. However, more research is needed to verify how much of an effect lycopene has on reducing cancers.
It's important to know that not all research makes a strong case for lycopene as a cancer-fighting antioxidant. Other researchers found no link between lycopene and a lower risk of prostate cancer. Some studies showed that lycopene did not help people with early-stage prostate cancer or advanced cases.
Potential Heart Health Benefits
There is varying research on whether or not lycopene affects your heart health. Some studies found that lycopene could reduce blood pressure in people with hypertension (high blood pressure). Additionally, other studies showed that taking lycopene as tomato extract for 1-6 weeks improved high-density lipoprotein (HDL) cholesterol and triglyceride levels in people with moderate hypertension.
However, other studies have shown that lycopene doesn't reduce low-density lipoprotein (LDL) cholesterol (bad cholesterol) or lower blood pressure in people without high blood pressure.
Most recent research focuses on the link between tomato-based products and heart health. One study found that eating tomatoes reduced the risk of high blood pressure by 36% among study participants. Researchers found that lycopene, flavonoid (a plant compound), and vitamin C contributed to lower blood pressure.
Another recent study with a small group of people found that eating tomato sauce with a high carotenoid content may help treat high cholesterol. However, more research is needed to verify these findings.
How Much Do You Need?
There is no official recommended intake for lycopene. The Dietary Guidelines for Americans emphasize eating a balanced diet that includes fruits and vegetables, some of which provide lycopene. Adults should aim for 1.5–2 cups of fruits and 2–3 cups of vegetables daily for a well-rounded diet.
How To Consume Lycopene
Although tomatoes are the main source, lycopene is found in many other red, pink, and orange fruits and vegetables, including:
ApricotsCranberriesGrapesGuavaMelonsPapayaPeachesPink grapefruit
A 130-gram (about 4.6 ounces) serving of fresh tomatoes contains between 4-10 milligrams (mg) of lycopene, depending on variety, growing conditions, and ripeness.
Supplements
Lycopene is also available as a supplement. These supplements are most commonly used in daily doses of 15-45 mg for up to 6 months. When considering taking a lycopene supplement, consult your healthcare provider first. Some supplements may interact with other medications.
Risks
Consuming lycopene and other carotenoids in moderation as part of a balanced diet is generally considered safe. Although rare, eating an excessive amount of foods with carotenoids can cause lycopenemia (a condition that turns the skin yellowish-orange).
Supplement Interactions
It's advised to stop taking lycopene supplements at least two weeks before a scheduled surgical procedure. Taking lycopene supplements might increase your risk of bleeding before and after surgery. However, some research suggests that lycopene may reduce your chances of blood clotting.
Lycopene supplements may interact with the following medications and supplements:
Anticoagulants and antiplatelet drugsGarlic, ginger, ginkgo,Nattokinase supplementsGinseng supplementsBeta-caroteneCalcium supplementsLutein
Consult your healthcare provider before taking lycopene supplements if you are breastfeeding or taking any other medications.
A Quick Review
Lycopene, found in red and orange fruits and vegetables like tomatoes, is an antioxidant that can potentially reduce your risk of certain cancers and improve your cardiovascular health. Further research is needed to confirm how much lycopene affects your health.
Lycopene is also available as a supplement. Consult your healthcare provider before adding lycopene supplements to your routine.
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Conclusion
Lycopene, a carotenoid found in red and orange fruits and vegetables, has shown potential benefits in reducing the risk of certain cancers and improving cardiovascular health. However, more research is needed to fully understand its impact on overall health.
FAQs
1. Can lycopene supplements be harmful?
Lycopene supplements are generally considered safe when taken in moderation. However, consuming excessive amounts can lead to lycopenemia, a condition that causes yellowish-orange skin. It’s important to consult with a healthcare provider before starting any supplement regimen.
2. What foods are rich in lycopene?
In addition to tomatoes, lycopene can be found in red, pink, and orange fruits and vegetables such as apricots, watermelon, and grapefruit.
3. What are the potential benefits of lycopene?
Lycopene is known for its antioxidant properties, which can help protect cells from oxidative stress and inflammation. It may also play a role in reducing the risk of certain cancers, particularly prostate cancer.
4. How much lycopene should I consume daily?
There is no official recommended daily intake for lycopene. It is best to focus on a well-rounded diet rich in fruits and vegetables to ensure you are getting a variety of nutrients, including lycopene.
5. Are there any interactions with lycopene supplements and medications?
Lycopene supplements may interact with certain medications, such as anticoagulants and antiplatelet drugs. It’s important to discuss any potential interactions with your healthcare provider before taking lycopene supplements.
