Lycopene; what is it for and what are its benefits?

Lycopene is a potent antioxidant that has gained attention for its multiple health benefits. This carotenoid, which is responsible for the red colour of fruits such as tomatoes, plays an important role in protecting cells against oxidative damage. In this article we will look at what lycopene is, what it is used for and what its benefits are. 

What is lycopene and what is it used for?

Lycopene is a carotenoid, a type of natural pigment that gives red colour to many fruits and vegetables. This compound is responsible for the characteristic colour of foods such as tomatoes, watermelon, pink grapefruit, papaya and guava.

Unlike other nutrients, lycopene is not produced by the human body. This means that it must be consumed through the diet to reap its benefits.

Origin and natural sources of lycopene

Lycopene occurs naturally in some fruits and vegetables. Tomatoes are the best known and richest source. In fact, tomato products, such as tomato sauce and ketchup, contain even higher concentrations of lycopene due to the cooking process, which increases its bioavailability. Note, however, that it is preferable to drink these homemade sauces, as commercial sauces contain artificial colourings and various additives.

In addition to tomatoes, other foods such as watermelon, pink grapefruit, papaya and guava are also good sources of lycopene.

It should be noted that the human body cannot synthesise lycopene on its own. For this reason, these foods should be regularly included in the diet to maintain an adequate level of this beneficial compound. In addition to the above, other foods rich in lycopene include apricots, red peppers, carrots and, although it does not contain lycopene, beetroot, which can improve its absorption due to its antioxidant content.

Chemical composition and properties

Lycopene has a chemical structure that gives it exceptional antioxidant properties. This carotenoid is highly effective in neutralising free radicals, unstable molecules that can cause cell damage and contribute to the development of chronic diseases. Thanks to its structure, lycopene is more potent than other carotenoids in protecting cells, making it a key ally in preventing oxidative damage.

In addition, its solubility in fats means that it is better absorbed by the body when consumed with foods containing healthy oils, such as olive oil or avocado. This characteristic, in addition to improving its absorption, also enhances its protective effects.

What lycopene is good for

Lycopene serves primarily as a powerful antioxidant that contributes to the protection of cells against oxidative damage. This protection reduces the risk of developing chronic diseases such as certain types of cancer, especially prostate cancer, as well as cardiovascular diseases such as atherosclerosis.

In addition to its anti-cancer and cardioprotective properties, lycopene is beneficial for skin health to protect against damage caused by sun exposure and premature ageing. It is also important for eye health, helping to prevent age-related macular degeneration and other visual conditions. 

Health benefits of lycopene

Lycopene is recognised for its ability to protect and improve health in a variety of ways. As one of nature’s most potent antioxidants, its regular consumption is associated with a significant reduction in the risk of developing chronic diseases. Let’s take a look at how lycopene acts in the body to deliver these benefits.

Lycopene as an antioxidant

As mentioned above, lycopene is a highly effective antioxidant in the body’s defence against oxidative stress. Oxidative stress occurs when there is an imbalance between the production of free radicals, which are unstable molecules, and the body’s ability to neutralise them.

Free radicals can damage cells, DNA and other important structures, which can lead to premature ageing and promote the development of chronic diseases such as cancer and cardiovascular disease.

By consuming lycopene-rich foods, we strengthen the body’s antioxidant system and allow better protection against this cell damage. In addition to directly protecting cells, lycopene also supports immune function by protecting the cells of the immune system. This is especially important in fighting infections and reducing chronic inflammation, which is a key factor in the development of many degenerative diseases.

Effects of lycopene on cancer prevention

One of the most prominent benefits of lycopene is its role in cancer prevention, particularly in men. Numerous studies have shown that regular consumption of lycopene, especially from foods such as tomatoes, is associated with a significant reduction in the risk of developing prostate cancer. This protective effect is attributed to lycopene’s ability to inhibit the proliferation of cancer cells, preventing their growth and multiplication.

In addition to its impact on prostate cancer, lycopene also shows positive effects in the prevention of other types of cancer, especially digestive cancers, such as stomach and colon cancer. Lycopene’s mechanism of action includes promoting apoptosis, or programmed cell death, in cancer cells, which helps eliminate damaged cells and prevents tumours from forming.

Lycopene and cardiovascular health

Lycopene also plays a key role in cardiovascular health. One of the main benefits is its ability to improve blood vessel health by reducing oxidation of LDL cholesterol, commonly known as “bad cholesterol”. When LDL oxidises, it becomes more prone to deposit on artery walls, leading to plaque formation and hardening of the arteries, a process known as atherosclerosis.

By reducing LDL oxidation, lycopene helps keep arteries clear and flexible, thereby reducing the risk of cardiovascular disease, such as heart attacks and strokes. Several studies have shown a direct correlation between high levels of lycopene in the blood and a reduced risk of serious cardiovascular events. This suggests that lycopene is not only protective, but may also be an effective intervention in the prevention and management of cardiovascular disease.

How to include lycopene in your diet

Although lycopene is an antioxidant that offers numerous health benefits, you need to know how to incorporate it properly into your diet to make the most of its properties.

Foods rich in lycopene

Tomatoes and tomato products, such as tomato sauce, ketchup and cooked tomatoes, are the richest and most concentrated sources of lycopene. In fact, the cooking process not only preserves lycopene, but also increases its bioavailability.

 In addition to tomatoes, other red and pink fruits, such as watermelon, papaya and pink grapefruit, are also excellent sources of lycopene. These fruits are not only delicious, but also provide a healthy dose of this vital antioxidant.

It should not be forgotten that lycopene absorption is enhanced when it is consumed with healthy fats, such as olive oil or avocado, which makes it easier to integrate into the daily diet.

Lycopene supplements: are they necessary?

For those who find it difficult to consume enough lycopene-rich fruits and vegetables, supplements may be an option. These supplements are available in various forms, such as capsules and powders, and can help ensure that adequate lycopene is obtained, especially in deficient diets.

However, a doctor should be consulted before starting lycopene supplements, especially in high doses, as too much can have adverse effects or interact with other medications.

In addition, some studies suggest that lycopene obtained from natural sources, such as fresh foods, is more effective than lycopene synthesised in supplements, due to the presence of other complementary nutrients that enhance its efficacy.

Tips to improve lycopene absorption

To maximise the benefits of lycopene in your diet, it is important to pay attention to how it is prepared and consumed. Cooking tomatoes, for example, significantly increases the bioavailability of lycopene, allowing the body to absorb it more efficiently.

In addition, combining lycopene-rich foods with vegetable oils, such as olive oil, can further enhance its absorption, due to the solubility of lycopene in fat. However, it is advisable to avoid cooking methods that may destroy lycopene, such as frying at high temperatures, as this can reduce its content and thus its health benefits.

Conclusion: lycopene, an essential ally for your health

As we have seen, lycopene is one of the most powerful antioxidants available through the diet, thanks to a host of benefits that can positively influence your long-term health. These include reducing the risk of cancer, especially prostate cancer, improving cardiovascular health and protecting the skin from damage caused by sun exposure. In addition, its impact on eye health and its ability to combat premature ageing make it a valuable component in the prevention of chronic diseases.

Including lycopene in your daily diet is relatively simple, as it is found in abundance in foods such as tomatoes, watermelon and pink grapefruit. Cooking these foods, especially tomatoes, not only improves the taste, but also increases the bioavailability of lycopene, boosting its protective effects.

It should be noted that, although lycopene supplements are available, the preferred option is always to obtain it from natural sources to maximise its absorption and effectiveness.