If you’re looking to improve your health and wellbeing, then you may have heard about lycopene. This nutrient is found in a variety of foods, and has been shown to offer a range of benefits for the body.
In this article, we’ll explore some of the key health benefits of lycopene and how you can incorporate it into your diet.
What is Lycopene?
Lycopene is a red pigment that belongs to the carotenoid family, a group of plant-based nutrients that give fruits and vegetables their bright colours.
Lycopene is found in high concentrations in tomatoes, but can also be found in other red and orange-coloured fruits, such as watermelon and grapefruit.
It is a powerful antioxidant that has been extensively studied for its health benefits. Unlike other carotenoids, such as beta-carotene, lycopene does not convert to Vitamin A in the body.
Sources of Lycopene
Tomatoes and tomato-based products are the primary dietary sources of lycopene. Other sources include
- Watermelon
- Pink grapefruit
- Guava
- Papaya
However, lycopene is not easily absorbed by the body and requires the presence of fat to enhance its absorption.
Therefore, consuming lycopene-rich foods with healthy fats, such as olive oil, avocado, or nuts, can help optimise its absorption.
Health Benefits of Lycopene
Lycopene is a powerful antioxidant that offers numerous health benefits, including cardiovascular and cancer prevention and improved eye health.
Antioxidant Properties
One of the most well-known benefits of lycopene is its antioxidant properties. Antioxidants are substances that help protect the body against damage from harmful molecules called free radicals.
By neutralising these free radicals, lycopene can help reduce the risk of chronic diseases such as cancer, heart disease, and diabetes.
Cardiovascular Health
Lycopene has also been linked to improved heart health. Studies have found that it may help lower blood pressure, reduce inflammation, and improve cholesterol levels. This can all help reduce the risk of heart disease and stroke.
Cancer Prevention
Another area where lycopene may offer benefits is in cancer prevention. Research has suggested that lycopene may help reduce the risk of certain types of cancer, including prostate, lung, and breast cancer.
It may help prevent cancer by reducing oxidative damage, inhibiting cancer cell growth, and inducing apoptosis (programmed cell death) in cancer cells.
Eye Health
Lycopene may also benefit eye health by protecting against age-related macular degeneration and cataracts. It is concentrated in the macula of the eye, where it acts as a potent antioxidant and helps protect against oxidative damage.
How to Increase Lycopene Intakes?
Lycopene is a powerful antioxidant that offers numerous health benefits. It is found in various foods, many people may not be getting enough of it in their diets.
If you are looking to increase your lycopene intake, here are some tips to help you out.
Eat More Tomatoes
Tomatoes are the most well-known source of lycopene. They are versatile and can be added to various dishes, such as salads, sauces, and soups.
Eating more cooked tomatoes, such as tomato paste or tomato sauce, can increase your lycopene intake, as cooking helps release more of the pigment.
Try Sun-Dried Tomatoes
Sun-dried tomatoes are an excellent source of lycopene, with one ounce containing up to 6 mg of the pigment. They can be added to salads, sandwiches, or eaten as a snack.
Add Watermelon to Your Diet
Watermelon is a refreshing and tasty way to obtain lycopene. One cup of diced watermelon contains around 4-5 mg of lycopene, which is higher than the amount found in a medium-sized tomato.
Include Pink Grapefruit in Your Diet
Pink grapefruit is another fruit that is rich in lycopene. Half a grapefruit contains around 2-3 mg of lycopene, making it an excellent addition to your breakfast or snack.
Incorporate Guava and Papaya into Your Diet
Guava and papaya are tropical fruits that are also rich sources of lycopene. One cup of diced guava contains around 5 mg of lycopene, while one cup of diced papaya contains around 2-3 mg.
Consider Lycopene Supplements
If you are having trouble obtaining enough lycopene from your diet, you may want to consider lycopene supplements. They come in various forms, such as capsules, tablets, and soft gels.
However, it is crucial to consult with a healthcare provider before taking any supplements, as they may interact with certain medications or have adverse effects.
Side Effects of Lycopene
Lycopene is a valuable nutrient that can offer several health benefits, including reducing the risk of heart disease, cancer, and macular degeneration.
However, like any other nutrient, consuming too much lycopene can lead to side effects. Let’s dive into what those side effects are!
Gastrointestinal Issues
One potential side effect of lycopene is gastrointestinal issues. This can include symptoms such as:
- Nausea and vomiting
- Diarrhoea
- Stomach cramps
- Bloating
- Gas
These symptoms are more likely to occur if you consume high doses of lycopene supplements rather than getting it from food sources.
Allergic Reactions
Another potential side effect of lycopene is an allergic reaction. If you’re allergic to lycopene, consuming it can lead to symptoms such as:
- Hives
- Swelling
- Difficulty in breathing
It’s important to note that allergic reactions to lycopene are rare, but if you experience any symptoms, seek medical attention immediately.
Interaction with Medications
Lycopene can also interact with certain medications. For example, lycopene can interact with blood-thinning medications, which can increase the risk of bleeding.
It can also interact with statins and beta-blockers, which are commonly used to treat high cholesterol and high blood pressure, respectively.
If you’re taking any medications, speak to your healthcare provider before taking lycopene supplements.
Skin Discoloration
In rare cases, consuming high doses of lycopene can lead to skin discoloration. This can result in orange or red discoloration of the skin.
This is more likely to happen to individuals who consume large amounts of lycopene supplements over a long period of time.
Increased Risk of Prostate Cancer
Some studies have suggested that consuming high doses of lycopene can increase the risk of prostate cancer.
While lycopene may help reduce the risk of prostate cancer, it’s important to follow the recommended dosage levels to avoid any adverse effects.
Frequently Asked Questions (FAQs)
Can lycopene cause diarrhoea?
Yes, consuming too much lycopene can lead to diarrhoea.
Can lycopene interact with blood-thinning medications?
Yes, lycopene can interact with blood-thinning medications, which can increase the risk of bleeding.
Can lycopene prevent wrinkles?
While lycopene may not directly prevent wrinkles, its antioxidant properties can help protect against oxidative damage that leads to skin ageing.
Can lycopene cause skin discoloration?
Yes, consuming high doses of lycopene can cause orange or red discoloration of the skin.
How much lycopene is safe to consume?
The safe dosage of lycopene varies depending on the individual’s age, gender, and health status. Speak to your healthcare provider for personalised advice.
Can lycopene prevent prostate cancer?
While lycopene may reduce the risk of prostate cancer, consuming high doses of lycopene can actually increase the risk. Follow the recommended dosage levels to avoid any adverse effects.
Can lycopene be harmful?
Lycopene is generally safe when consumed in moderation through whole foods. However, taking high doses of supplements may have adverse effects, such as gastrointestinal distress.
The Bottom Line
Lycopene is a powerful nutrient that offers a range of health benefits. From supporting heart health to preventing cancer, this natural pigment is an important part of a healthy diet.
By eating a variety of lycopene-rich foods and potentially supplementing with a high-quality supplement, you can ensure that you’re getting all of the benefits that this nutrient has to offer.
References
- Tierney AC, Rumble CE, Billings LM, George ES. Effect of Dietary and Supplemental Lycopene on Cardiovascular Risk Factors: A Systematic Review and Meta-Analysis. Advances in Nutrition. doi:10.1093/advances/nmaa069
- Banerjee S, Jeyaseelan S, Guleria R. Trial of lycopene to prevent pre-eclampsia in healthy primigravidas: results show some adverse effects. J Obstet Gynaecol Res. 2009;35(3):477-482. doi: 10.1111/j.1447-0756.2008.00983.x
- Rowles JL, Ranard KM, Smith JW, An R, Erdman JW. Increased dietary and circulating lycopene are associated with reduced prostate cancer risk: a systematic review and meta-analysis. Prostate Cancer and Prostatic Diseases. 2017;20(4):361-377. doi:10.1038/pcan.2017.25
- Hoppe PP, Krämer K, van den Berg H, Steenge G, van Vliet T. Synthetic and tomato-based lycopene have identical bioavailability in humans. Eur J Nutr. 2003;42(5):272-278. doi:10.1007/s00394-003-0421-7
