What Foods Contain Lycopene & What Is It Good For?
The Benefits of Lycopene
Lycopene is what gives that beautiful red color to tomatoes as well as guava, pink grapefruit and watermelon. It is a phytonutrient, more specifically a carotenoid. These antioxidants neutralize free radicals, preserving healthy cells. Lycopene is a cancer-fighter. According to a 6 year study by Harvard Medical School and Harvard School of Public Health, there was an inverse relationship between tomato product consumption and the incidence of certain cancers, including prostate cancer and cancer of the digestive tract. Lycopene lowers the risk of lung, bladder, cervix and skin cancers as well. People who consume plenty of lycopene are at a decreased risk for heart disease and kidney disease.
Lycopene appears to be a great addition to any anti-aging arsenal too. It decreases the risk of macular degeneration, serum lipid oxidation and decay of the brain and nervous system, all of which are age-related degenerative illnesses. Healthy skin cells are protected with lycopene, and anti-aging skin product companies are jumping on the band wagon to create skin care products that contain lycopene.
Food Sources of Lycopene
What foods contain lycopene? Tomatoes are the most popular sources of lycopene. It appears that tomato products that have been heat-processed are the most easily absorbed by the body. Processed tomato products have 2.5 X better absorption than fresh tomatoes. Tomato soup has the highest concentration of lycopene, with 24.8mg per serving. Tomato juice, spaghetti sauce, tomato sauce, tomato paste, canned tomatoes, and ketchup are all processed tomato products that are highly absorbed in the body as well. It appears that this is the one case where a more processed food is actually healthier than the fresh version. How much lycopene should you get each day? The FDA has not published a recommended daily allowance, but the men in the Harvard study with the greatest cancer protection consumed at least 6.5mg per day or 10mg of processed tomato products each week, so aim for around 8 mg per day.
Guavas, watermelon, rose hips, and pink grapefruit also contain lycopene, but at much lower levels than tomatoes.
Incorporating Processed Tomato Products in Your Diet
It’s really easy to get more lycopene in your diet using processed tomato products. Have spaghetti, lasagna, or another pasta dish with canned spaghetti sauce once a week. A veggie pizza with plenty of pizza sauce will be a winner with the kids. Use tomato sauce over your favorite homestyle meatloaf, and a can of tomato paste in your favorite chili recipe. The next time you’re looking for a healthy lunch idea, consider tomato soup. Don’t forget to make everything healthier with a nice big squirt of ketchup! Now that you know lycopene’s health benefits, you can make the most of every tomato product on the shelves.
Resources
1. Care Fair
2. Lycopene
3. Eatright
4. Spa Therapy
