Lycopene
This red pill changes your health
What is Lycopene?
Lycopene, sometimes also referred to as leukopine, is a significant carotenoid and, alongside alpha- and beta-carotene, one of the key members of this group. These secondary plant compounds are responsible for the yellow to red colour of fruits and vegetables. As a red pigment, lycopene appears primarily in various fruits and vegetables. Tomatoes, watermelons, papayas and some vegetables such as red peppers and carrots are particularly rich in lycopene.
How does lycopene work?
Lycopene is known for its strong antioxidant properties, which play a crucial role in the neutralisation of free radicals in the body. These free radicals can cause damage to cells and tissues and are associated with various diseases and premature ageing. The antioxidant effect of lycopene even exceeds that of beta-carotene and vitamin E and enhances the body's own antioxidants.
In addition, lycopene reduces the risk of cancer by supporting cell communication. This compound also inhibits the signalling of growth factors, which can slow the progression of cancer. Studies have shown that a high lycopene intake can lower the risk of several cancers, including prostate, lung, breast and cervical cancer.
Lycopene also helps prevent a benign enlargement of the prostate, which is often accompanied by uncomfortable symptoms such as frequent urination.
Furthermore, lycopene reduces the risk of cardiovascular disease in several ways. It prevents the formation of oxidised LDL cholesterol and lowers the total cholesterol level. A lycopene-rich diet is associated with a reduced risk of heart disease and stroke.
Lycopene also helps reduce overweight and prevent the development of diabetes mellitus by promoting the production of hormones such as adiponectin and leptin. These hormones are involved in energy metabolism and the regulation of hunger.
Wie oft essen Sie eine Mahlzeit mit rotem Obst oder Gemüse, das Lycopin enthält?
Who should pay attention to lycopene?
Anyone who wants to eat healthily can benefit from lycopene. It is especially important for people with an increased cancer risk, particularly prostate cancer. Men with prostate issues, people with cardiovascular disease or overweight, as well as older adults, can take advantage of lycopene's health benefits.
editorial.facts
- A raw tomato contains approx. 500 micrograms of lycopene, a dried tomato approx. 950 micrograms and tomato juice approx. 22'000 micrograms per 250 ml.
- The antioxidant effect of lycopene is twice as high as that of beta-carotene and ten times higher than that of vitamin E.
- Lycopene extracted from tomatoes has been approved since 1998 as the colour and additive E160d for industrially manufactured foods. 20 milligrams of it correspond to the colourant in roughly one kilo of tomatoes.
- Lycopene occurs mainly in the adrenal glands, liver, testes and prostate. In these organs it is the predominant carotenoid.
How much lycopene is needed daily?
There are no established guidelines for daily lycopene intake. Recent research, however, suggests that an intake of 8 to 21 mg per day may provide health benefits. Eating half a can of tomatoes or a large glass of tomato juice is enough to meet this amount.
How can lycopene be consumed?
Lycopene can be taken in various ways. The best sources of this secondary plant compound are natural foods, especially tomatoes and tomato products.
The red colour of the tomato is caused by lycopene, which forms during the ripening process. The riper the tomato, the more lycopene it contains. The pigment is also present in smaller concentrations in rose hips, watermelons, papaya, green asparagus, carrots or pink grapefruits.
As an alternative, dietary supplements containing lycopene are available on the market, but studies show that lycopene from natural sources is often more effective and contains synergistic plant compounds. A healthy diet rich in fruits and vegetables can therefore provide sufficient lycopene and supplementation may not be necessary.
It is recommended to avoid taking lycopene supplements during pregnancy and breastfeeding.
Additionally, lycopene is used as a food colour, especially in products like pâtés, spices or sauces, but the lycopene content in these products is often not high enough to offer a significant health benefit.
How to maximise lycopene absorption: practical tips
- Heat lycopene-rich foods to optimise absorption, because heat releases lycopene.
- Buy ripe tomatoes, as they contain much more lycopene than "unripe" ones.
- Grow your own tomatoes!
- Combine lycopene-rich foods with healthy fats like olive oil to improve absorption.
- Use tomato paste as a base for soups, sauces and stews, as it is a concentrated source of lycopene.
- Cook a large batch of tomato sauce and freeze it in portions to have a quick, lycopene-rich meal available.
- Plan your meals. Good planning can help you integrate a variety of lycopene-rich foods into your diet.
- Store fresh fruit and vegetables cool and in the dark to preserve lycopene content.
- Experiment with different red fruits and vegetables to vary your lycopene intake.
- Make a simple tomato salad with fresh tomatoes, basil, olive oil and balsamic vinegar.
- Enjoy a healthy start to the day with fresh tomato juice, which is rich in lycopene.
- Grill red vegetables such as red peppers and tomatoes for a tasty, healthy snack or as a side dish.
- Prepare a hearty tomato soup with fresh tomatoes, onions, garlic and vegetable stock as a warming, lycopene-rich meal.
- Enjoy tomato slices with a pinch of salt and a little olive oil as a healthy snack.
- Protect your skin with lycopene from UV rays to reduce the risk of sunburn and skin ageing.
- Consume adequate lycopene through food; if that is difficult, supplements can be an option. However, consult a doctor first.
Lycopene is a powerful antioxidant found abundantly in red fruits and vegetables such as tomatoes. By optimising lycopene absorption, you can fully exploit the health benefits of this compound.
