Lycopene belongs to a class of antioxidant compounds called carotenoids, and it is actually one of the major carotenoids consumed in western diets.
Highest concentrations of lycopene are found in tomatoes and tomato products. Lycopene is responsible for the deep red color of tomatoes, strawberries, and watermelon; however, the bioavailability of lycopene from different food items varies considerably.
The antioxidative properties of lycopene are well-documented. Many of the protective benefits of lycopene are due to its ability to protect against oxidative damage. Recent studies focusing on these protective characteristics have found a reduced risk of heart disease and cancer with an increased lycopene intake. Studies suggest that higher blood lycopene levels may be associated with reduced incidence of prostate, digestive tract, breast, lung, and cervical cancer.
Benefits
Protecting from DNA Damage
In a double-blind, cross-over study plasma and lymphocyte carotenoid levels increased significantly in healthy subjects who consumed daily Lyc-O-Mato for 26 days. The intake of Lyc-O-Mato significantly reduced DNA damage in lymphocytes subjected to oxidative stress.
Lycopene and Prostate Health
Tomato extract supplementation modulated both nuclear factor-2 (erythroid derived-2)-mediated oxidative stress response and male androgen levels in healthy prostate tissue of prostate cancer patients.
The baseline plasma lycopene level of cases was compared with that of age-matched prostate cancer-free controls. A lower risk of prostate cancer, particularly for aggressive prostate cancer (RR = 0.56; 95% CI = 0.34–0.92) was found when comparing high with low quintile of plasma lycopene.
Skin Protection
Correlation of lycopene forehead-skin levels with decreased roughness and increased smoothness. Lycopene levels were inversely correlated with skin roughness in 15 female and 5 male between the ages of 40 and 50 years.
In a 12-week single blind, randomized clinical trial, tomato extract protected the skin from UV induced erythema.
Lycopene-rich tomato paste has also been shown to mitigate UV radiation-induced elevation in procollagen (pC)-I deposition and reduction in matrix metalloproteinase-1 (MMP-1).
Lycopene and Bone Health
A longitudal study (17 years) on the correlation between carotenoid intake and risk for hip fracture in post-menopausal women has demonstrated a protective effect of high lycopene plasma levels (equivalence to ~12 mg/d lycopene consumption) from hip fractures.
Post-menopausal women on a 30-days lycopene-restricted diet showed a 20% increase plasma levels of a marker of bone resorption (NTx).
Hypertension
Tomato extract, both alone and in combination with conventional antihypertensive medications, decreased systolic and diastolic blood pressure and reduced levels of lipid peroxidation products.
Top 10 Foods Highest in Lycopene
1: Guavas
| Lycopene in 100g | Per cup (165g) | Per fruit (55g) |
| 5204μg | 8587μg | 2862μg |
An average guava contains only 37 calories and half a gram of fat.
2: Watermelon
| Lycopene in 100g | Per cup, diced (152g) | Per wedge (286g) |
| 4532μg | 6889μg | 12962μg |
A wedge of watermelon contains 86 calories and less than half a gram of fat.
3: Tomatoes (Cooked)
| Lycopene in 100g | Per cup (240g) | Per 2 tomatoes (246g) |
| 3041μg | 7298μg | 7481μg |
A cup of raw cherry tomatoes provides 3834μg lycopene and a cup of raw, chopped tomatoes provides 4631μg lycopene.
4: Papaya
| Lycopene in 100g | Per cup, pieces (145g) | Per small papaya (157g) |
| 1828μg | 2651μg | 2870μg |
A small papaya contains only 68 calories and less than half a gram of fat.
5: Grapefruit
| Lycopene in 100g | Per cup sections (230g) | Per half (128g) |
| 1135μg | 2611μg | 1453μg |
Half an average grapefruit contains only 41 calories and virtually no fat.
6: Sweet Red Peppers (Cooked)
| Lycopene in 100g | Per cup, chopped (106g) |
| 484μg | 513μg |
Half a cup of chopped, sautéed red peppers contain 71 calories.
7: Asparagus (Cooked)
| Lycopene in 100g | Per 1/2 cup (90g) | Per 4 spears (60g) |
| 30μg | 27μg | 18μg |
Half a cup of cooked asparagus contains only 20 calories and 0.2 grams of fat.
8: Red (Purple) Cabbage
| Lycopene in 100g | Per cup, chopped (89g) | Per small head (567g) |
| 20μg | 18μg | 113μg |
A cup of chopped raw cabbage contains only 28 calories and 0.14 grams of fat.
9: Mango
| Lycopene in 100g | Per cup, pieces (165g) | Per fruit (336g) |
| 3μg | 5μg | 10μg |
Half an average mango contains 101 calories and 0.6 grams of fat.
10: Carrots
| Lycopene in 100g | Per cup, chopped (128g) | Per carrot (61g) |
| 1μg | 1.3μg | 0.6μg |
An average carrot contains only 25 calories and 0.15 grams of fat.
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