Lycopene is a strong antioxidant that can protect your body against oxidative stress and offer some protection from certain environmental toxins and chronic diseases. These 12 foods are high in antioxidants and can help keep your cells healthy. Cooking tomatoes increases the release of lycopene, so you'll actually get more lycopene from eating cooked tomatoes or tomato products rather than raw tomatoes. It induces the release of certain detoxification proteins that help prevent prostate cancer . Raw they provide a great amount of lycopene but concentrated they provide even more healthy lycopene. © 2005-2021 Healthline Media a Red Ventures Company. Find out what foods, nutrients, and other…. Around 25mg of lycopene can be extracted from 250ml of tomato juice. A prime example of foods high in lycopene is tomatoes. One small study also found that 2 mg of daily lycopene supplements during pregnancy could increase your risk of preterm labor or low birth weight (35). Bioavailability and in vivo antioxidant properties of lycopene from tomato products and their possible role in the prevention of cancer. Lycopene is a plant nutrient with antioxidant properties. Nutrition Facts for Red Bell Peppers (Cooked). A kilo of raw tomatoes contains around 30 mg of lycopene. Though it can be found as a supplement, it may be most effective when consumed from lycopene-rich foods like tomatoes and other red or pink fruits. Here’s a list of some of the best lycopene sources: Food Milligrams of lycopene (per serving) Guava (100g) 5.2: Watermelon (100g) 4.5: Tomatoes, cooked (100g) 3: Papaya (100g) 1.8: Asparagus (100g) 0.03: When you eat lycopene, your body absorbs about 10-30% of it. Lycopene also appears to offer some protection against the damaging effects of the sun (21, 22). Red vegetables, like tomatoes and bell peppers, may help reduce the risk of diabetes, osteoporosis, and high cholesterol. Agricultural Research Service If you want to maximize lycopene in your diet you’ll need to overlook one detail: tomatoes are the best source and they’re technically not a vegetable. More studies in humans are needed before strong conclusions can be made. Lycopene is a carotenoid, a molecule that is similar to that of vitamin A. This article looks at the health benefits and top food sources of lycopene. The Lycopene is found in the following fruits and vegetables; Red cabbage; Pink grapefruit; Tomatoes; Guavas; Watermelon; Red bell pepper; Carrot; Papaya; Asparagus; Rosehips; Parsley; Apricots; Among the above lycopene sources, tomatoes are the choicest. Regardless of whether you've heard of it or not, this little pigment is getting a lot of attention by researchers. The best food sources of lycopene are tomatoes (sun-died tomatoes contain the most, tomato puree comes in second, while fresh tomatoes contain the least), guava, watermelon, papaya, and pink grapefruit. When free radical levels outnumber antioxidant levels, they can create oxidative stress in your body. Watermelon Watermelon contains about 7,000 mcg of lycopene per cup. One study showed that red-fleshed watermelon is the highest (per density) source of lycopene in the edible plant world—with a 40 percent higher lycopene content than tomatoes—at 6,979 μg (divide by 1,000 to calculate mg; here it equals 6.9 mg). Daily intakes of 9–21 mg per day appeared most beneficial (13). However, more studies and clinical trials are needed to establish this fact. Lycopene is a fat-soluble nutrient, so eating lycopene-rich food with a healthy fat source can help your body absorb it more effectively and maximize the nutritional benefits. Top Sources of Lycopene Lycopene belongs to the carotenoid family. How does Lycopene affect prostate cancer? In humans, observational studies link high intakes of carotenoids, including lycopene, to a 32–50% lower risk of lung and prostate cancers (8, 10, 11). Guava is a good source of lycopene. Healthline Media does not provide medical advice, diagnosis, or treatment. Sun-dried tomatoes, which have been dehydrated to remove their water content, are one of the most concentrated food sources of lycopene. Tomatoes are high in many nutrients, and also contain a cancer-fighting substance called lycopene. Below is a list of top foods highest in lycopene. In this article we'll discuss one of the best sources of lycopene is. In addition, papaya and guava are known to contain high levels of lycopene. In fact, the word lycopene is derived from the scientific name for tomato, Solanum lycopersicum. For instance, test-tube studies show that the nutrient may slow down the growth of breast and prostate cancers by limiting tumor growth (7, 8). Lycopene is a common carotenoid compound found in fruits, vegetables, and green plants.1 It is responsible for a red plant pigment found primarily in tomatoes. [ 5] Furthermore, all processed tomato products, such as tomato juice, paste, soup, sauce, and ketchup contain high amounts of lycopene. That’s why it is best absorbed from foods that include some oil, such as processed tomato sauce. Learn more information about one of the best sources of lycopene is. Tomatoes, grapefruits, and watermelons are the best known sources of lycopene. Mdr Fitness Tabs For Women. It may also protect against cancers of the lungs, breasts and kidneys, but more human-based research is needed to confirm this. Tomatoes and foods made with tomatoes are the richest sources of this nutrient. Dole Nutrition Institute. Researchers linked high lycopene intakes to a 9% lower likelihood of developing prostate cancer. Our website services, content, and products are for informational purposes only. Processing and cooking, because of the high temperatures involved, release lycopene from its food matrix and make it more easily absorbed by the body. However, a recent review of 26 studies found more moderate results. A recent review further associates high blood levels of lycopene with a 31% lower risk of stroke (18, 19). This isn’t nearly enough to reap the antioxidant benefits, as past research has found those with high blood pressure consuming 12 mg per day of lycopene experienced lower blood pressure levels. High lycopene foods include guavas, cooked tomatoes, watermelon, grapefruit, papaya, sweet red peppers, persimmon, asparagus, red cabbage, and mangos. Apricots are a significant source of lycopene. Just the Right Amounts of the Right Nutrients at the Right Time® Highest quality sources like Lyc-O-Mato Lycopene and FloraGlo® Extra Calcium for women's bone health. U.S. Many nutritionists recommend about 6-10mg of lycopene per day for those who want to benefit from its protective effects and you can get your share from these 8 fruits and vegetables. Some vegetables, such as asparagus, although not red, also have high levels of lycopene. Food Data Central. Here are 8 food sources of lycopene. Researchers … Grapefruit is a tropical fruit that's rich in vitamins, minerals and antioxidants. The skin discoloration can be reversed following a lycopene-free diet for a couple of weeks (37, 38). Cooking tomatoes increases the release of lycopene, so you'll actually get more lycopene from eating cooked tomatoes or tomato products rather than raw tomatoes. The following table suggests the amount of lycopene in various fruits. Lycopene is currently the most powerful antioxidant which has been measured in food and is thought to play a role in preventing cancer, heart disease, and macular degeneration. Many (but not all) red-colored fruits and vegetables contain lycopene. Antioxidants help defend your cells from damage. Lycopene & Vegetables. Tomatoes It is powerful at neutralizing free radicals, which … FOOD SOURCES OF LYCOPENE. This article looks at 13 foods that may lower your risk of…. back to top . Tomatoes. All natural foods with a rich pink to red color generally contain some lycopene. Lycopene is possibly unsafe when used during pregnancy and breastfeeding. Diets rich in the antioxidant lycopene may help prevent the development of prostate cancer. Here’s a list of foods containing the most lycopene per 100 grams (33): There is currently no recommended daily intake for lycopene. Lycopene that comes from food sources has no set recommended intake amount. What Is The Best Source of Lycopene Lycopene powder (502-65-8) is responsible for the red or pink pigmentation in some fruits and vegetables. Alternative Medicine; Cancer Nutrition Services. Some vegetables, such as asparagus, although not red, also have high levels of lycopene. Lycopene may also offer a range of other health benefits — the best-researched ones include: So far, most of these benefits have only been observed in test-tube and animal research. However, there are various sources to choose from. The change in lycopene molecules this causes (from linear to bent) can’t usually be found in commercially produced pasta sauce. (R), (R), (R) Processed tomato products give us more lycopene This study found lycopene levels from ingesting … Guava Guava contains 5,204 mcg per cup. The whole vegetable contains about … Lycopene found in foods is generally risk-free. In a few rare cases, eating very high amounts of lycopene-rich foods led to a skin discoloration known as lycopenodermia. While tomatoes are the best source of lycopene, many studies have suggested that tomato products such as tomato sauce, ketchup, tomato paste and coctail sauce seem to contain a much higher concentration of the chemical. The following table suggests the amount of lycopene in various fruits. One study of a specific lycopene supplement (LycoRed) suggested that taking lycopene 2 mg daily starting at 12-20 weeks of pregnancy and continuing until delivery might increase the rates of premature births and low birth weights. A great source of lycopene is tomatoes. Tomatoes are chock full of lycopene. Lycopene is a fat-soluble nutrient, so eating lycopene-rich food with a healthy fat source can help your body absorb it more effectively and maximize the nutritional benefits. Lycopene is found in red- and pink-hued fruits like tomatoes, watermelon, pink grapefruits, guava and papaya. Lycopene may help reduce feelings of pain and have beneficial effects on your eyes, brain and bones. Although gac ( Momordica cochinchinensis Spreng) has the highest content of lycopene of any known fruit or vegetable (multiple times more than tomatoes),   tomatoes and tomato-based sauces, juices, and ketchup account for more than 85% of the dietary intake of lycopene for most people. Natural Factors, Lycopene 10 mg, Antioxidant Support to Help Reduce Free Radical Damage with Pumpkin Seed, 60 softgels (60 servings) 10/10 We have selected this product as being #1 in Best Sources Of Lycopene of 2020 How large a protective role lycopene plays is a controversial issue, still under scientific study. The best source of lycopene is processed tomato products such as tomato juice, tomato sauce, etc. Dietary lycopene, tomato-based food products and cardiovascular disease in women. Tomato juice, tomato sauce, tomato paste, tomato puree, and even ketchup are great sources of lycopene. Giovannucci E, Ascherio A, Rimm EB, et al. It’s the pigment that gives red and pink fruits, such as tomatoes, watermelons and pink grapefruit, their characteristic color. Lycopene’s strong antioxidant properties may help improve cholesterol levels and reduce your likelihood of developing or dying prematurely from heart disease. May Protect Against Certain Types of Cancer, Tomatoes 101: Nutrition Facts and Health Benefits, Top 9 Health Benefits of Eating Watermelon, 13 Foods That Could Lower Your Risk of Cancer, 8 Health Benefits of Guava Fruit and Leaves. This substance is rich in foods like tomato, and it gives its vivid color. Around 25mg of lycopene can be extracted from 250ml of tomato juice. Among these dietary components, it is easily one of the most abundant with antioxidant properties. Tomatoes are the richest source of natural dietary lycopene. The Bottom Line: Until there are research trials looking at the SAFETY of supplementing lycopene, EAT THE FOODS that contain lycopene. Lycopene is used for Nutritional Deficiencies etc. Here are the top 9 ways that watermelon can improve your health. Lycopene is a bright red pigment that will dissolve in fat or oil, but it won’t dissolve in water. High blood levels of lycopene may also add years to the lives of people with metabolic syndrome — a combination of health conditions that can lead to heart disease. This includes older adults and people who smoke or have diabetes or heart disease (20). A kilo of raw tomatoes contains around 30 mg of lycopene. Sun-fried tomatoes are the best dietary sources of lycopene. Processed foods, such a tomato and spaghetti sauce, soup, salsa, and tomato paste are better sources of lycopene than fresh tomatoes. Considered a strong antioxidant, lycopene has a high oxygen -quenching capacity. Fresh tomatoes are an excellent source, but cooked tomato products such as tomato and pizza sauce, tomato juice, tomato soup, and even ketchup, are more concentrated. 1. In this study, supplements providing a mix of lycopene and other carotenoids were more effective against UV damage than those providing lycopene alone (24). Tomatoes are a great source of lycopene when they are fresh. Lycopene is currently the most powerful antioxidant which has been measured in food (2) and is thought to play a role in preventing cancer, heart disease, and macular degeneration (3,4,5,6,7,8). Lycopene is a natural compound found in many foods, from pizza sauce and ketchup to watermelons and grapefruits. Considered a strong antioxidant, lycopene has a high oxygen -quenching capacity. Higher intakes of lycopene-rich foods (typically from tomato-based products) are … Tomatoes are the biggest food source, and the riper the tomato, the more lycopene it … Cooking tomatoes in oil, for example, increases your absorption of the lycopene content, according to the Linus Pauling Institute. Lycopene is a powerful antioxidant with many health benefits, including sun protection, improved heart health and a lower risk of certain types of cancer. In addition to tomatoes as the best source of lycopene, other bright red fruits like watermelon, red grapes and wild rose hips also contain some lycopene. One of the best ways to ensure your body absorbs the highest lycopene content possible is to add heat and healthy fats to tomatoes, such as making homemade tomato sauce for pasta. Whether you eat guava by itself, make a tropical fruit smoothie or add it a tropical fruit salad, this fruit can make a great addition to a lycopene-rich diet. More studies, especially in humans, are needed to confirm these results. Here are a few of the key players: Vitamin A – Good for vision, healthy skin, and proper growth, and development. Interestingly, eating tomato products with fats increases the amount of lycopene your body can absorb -- so combinations like … Most people are only familiar with orange carrots and may not even realize that a red variety exists. One of the Best Sources of Lycopene. The tomato is a very popular fruit/vegetable. That said, such high levels are generally difficult to achieve through diet alone. Tomatoes are a great source of lycopene. But you can find this nutrient in an array of other foods as well. Lycopene is an antioxidant in the carotenoid family. However, lycopene from supplements, especially when taken in high amounts, may have some downsides. Don’t worry about the technicalities. High lycopene foods include guavas, cooked tomatoes, watermelon, grapefruit, papaya, sweet red peppers, persimmon, asparagus, red cabbage, and mangos. Fresh tomatoes are an excellent source, but cooked tomato products such as tomato and pizza sauce, tomato juice, tomato soup, and even ketchup, are more concentrated. For example, one fresh tomato contains 3.7 mgs, while 1 cup (236.5 ml) of tomato soup has 24.8 mgs. Unlike other carotenes, lycopene does not get converted into vitamin A. Upper limits for intake of lycopene have not been established, and consuming high doses of lycopene should be approached with caution and under supervision of a doctor. Red carrots are known to be a source of lycopene. Try adding in a few servings of these delicious foods each day, and you can be confident you’re doing great things for your body. Sources of Lycopene: The best source of lycopene is tomato and tomato-based products. A serving cup of shredded or chopped up red cabbage holds 18 mcg of lycopene. However, it is no replacement for sunscreen. Many foods contain beneficial compounds that could help decrease the growth of cancer. Antioxidants protect your body from damage caused by compounds known as free radicals. Most red and pink foods contain some lycopene. That said, lycopene’s protection against UV damage is limited and not considered a good replacement for using sunscreen. In another 12-week study, daily intake of 8–16 mg of lycopene, either from food or supplements, helped reduce the intensity of skin redness following exposure to UV rays by 40–50%. Guava, pink grapefruit, watermelon, and papaya are also excellent sources of lycopene. Most people are only familiar with orange carrots and may not even realize that a red variety exists. All natural foods with a rich pink to red color generally contain some lycopene. In this article, we will be discussing what lycopene is, the health benefits it offers, and the best sources of lycopene it to your diet. Guavas are packed with nutrients and have special properties that can boost your health. Many (but not all) red-colored fruits and vegetables contain lycopene. The benefits of lycopene seem to be growing as research surrounds this compound that gives … Red Cabbage An average sized red cabbage contains 168 mcg of lycopene. Lycopene is a red-colored, fat-soluble, antioxidant carotenoid found in tomatoes, watermelon, and other red or pink fruits and berries. In North America, most dietary lycopene comes from tomato products such as ketchup, tomato juice, sauce or paste. Cooking tomatoes in oil, for example, increases your absorption of the lycopene content, according to the Linus Pauling Institute. Sometimes lycopene meaning can be confusing, especially when you are to define it based on pigmentation. More specifically, it may reduce free-radical damage, total and “bad” LDL cholesterol levels and increase “good” HDL cholesterol (15, 16). Lycopene is the pigment that gives certain fruits their red coloring. In addition, test-tube and animal studies show that lycopene may protect your body against damage caused by pesticides, herbicides, monosodium glutamate (MSG) and certain types of fungi (3, 4, 5, 6). These include watermelon, guava, apricot, pink grapefruit, and rosehips. For example, one fresh tomato contains 3.7 mgs, while 1 cup (236.5 ml) of tomato soup has 24.8 mgs. Red fleshed papaya has 3.4 grams of lycopene. Lycopene is insoluble in water. Lycopene supplements may not be suited for pregnant women and those taking certain types of medications (34, 35). Ketchup is a common dietary source of lycopene. Managing Eating Problems ; Nutrition & Prevention; Recipes; Nutrition Resources; Cancer … Even better, watermelon is good for your health! Suzanne Dixon, MPH, MS, RD Oncology Nutrition Specialist & Epidemiologist. Papaya is also a rich source of vitamin A for healthy night vision and vitamin E for healthy skin and hair. One of the most well known sources of lycopene is tomatoes. In another 10-year study, diets rich in this nutrient were linked to a 17–26% lower risk of heart disease. If you don't eat tomatoes, other fruit contains this nutrient. Regardless of whether you've heard of it or not, this little pigment is getting a lot of attention by researchers. All data is sourced from the USDA Food Data Central. This makes tomato puree, tomato sauce, canned tomatoes and ketchup excellent sources of lycopene .
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