Lycopene: An Antioxidant For Good Health Lycopene

Lycopene: an Antioxidant for Good Health

Today, science has a better understanding of why fruits and vegetables should be part of a healthy eating plan. You probably enjoy them for their wonderful flavors and bright colors. But, fruits and vegetables are good for you too. An eating pattern packed with plenty of fruits and vegetables includes two to three servings of fruits and three to five servings of vegetables each day.

Fruits and vegetables provide important nutrients including antioxidants such as vitamin C, vitamin E, beta-carotene and lycopene. Antioxidants have disease-fighting properties that protect cells from damage by substances called free radicals. Antioxidants work by neutralizing free radicals that are formed when body cells burn oxygen for energy. Antioxidants also may help keep the immune system healthy and reduce the risk for cancer and other diseases.

What is lycopene?
One antioxidant in particular has received a lot of attention from researchers in recent years. Lycopene is a pigment that gives vegetables and fruits, such as tomatoes, pink grapefruit and watermelon, their red color. It also appears to have strong antioxidant capabilities. Several studies suggest that consumption of foods rich in lycopene is associated with a lower risk of prostate cancer and cardiovascular disease.

In a 1995 Harvard University study conducted with 47,894 men, researchers found that eating 10 or more servings a week of tomato products was associated with a reduced risk of prostate cancer by as much as 34 percent.

The protective effect of antioxidants on heart disease has been well documented. In a recently published study, men who had the highest amount of lycopene in their body fat were half as likely to suffer a heart attack as those with the least amount of lycopene in their body fat. Researchers have determined that the level of lycopene in body fat is an indicator of lycopene content in the diet.

Where do I find lycopene?
Lycopene is not produced in the body, so you can only obtain its benefits by eating foods rich in lycopene. Tomato products, such as spaghetti sauce, tomato juice, ketchup and pizza sauce are, by far, the major sources of lycopene in the typical American diet. In fact, these foods provide over 80 percent of the lycopene consumed in the U.S. Other fruits and vegetables such as watermelon and pink grapefruit also provide lycopene but in smaller amounts.

Lycopene is better absorbed by the body when it is consumed in processed tomato products, rather than fresh tomatoes. The reason for this remains unclear. In one study lycopene was absorbed 2.5 times better from tomato paste than from fresh tomatoes. However, cooking fresh tomatoes with a little oil greatly increases lycopene absorption.

FOOD SOURCES OF LYCOPENE

Food Item

Lycopene in milligrams

Tomato Soup, 1 cup
24.8 mg
Tomato or Spaghetti Sauce, ½ cup
19.4 mg
Canned Tomatoes, ½ cup
11.8 mg
Watermelon, 1 cup
7.8 mg
Ketchup, 2 tablespoons
5.1 mg
Fresh Tomato, 1 medium
3.7 mg
Pink or Red Grapefruit, ½ cup
1.8 mg
Source: USDA/NCC Carotenoid Database for U.S. Foods -- 1998 & Tomato Research Council

Convenient ways to increase your consumption of lycopene:
Now that you know about the potential health benefits from eating foods rich in lycopene, try some of the following tips to add it to your diet: 

  • For a quick and simple dinner choice, open a jar of tomato-based sauce and pour over your favorite pasta. Top with steamed vegetables or grated cheese.
  • When making your own spaghetti sauce, include some tomato paste and a small amount of olive oil.
  • Enjoy tomato or vegetable juice as a refreshing and healthful snack.
  • When choosing soups…think tomato!
  • Watermelon makes a light, fat-free dessert.
  • Wake up your tastebuds with fresh pink grapefruit along with your favorite breakfast.

The American Dietetic Association

For food and nutrition information and a referral to a registered dietitian in your area, call the Consumer Nutrition Information line at 800/366-1655 or go to http://www.eatright.org.

©2002 ADA. Reproduction of this fact sheet is permitted for educational purposes. Reproduction for sales purposes is not authorized.