What Is Lycopene?
Article by Nuala Armstrong
You may not have heard of the micronutrient lycopene, but this is a potent antioxidant that belongs in the carotenoid family. Carotenoids are plant pigments that give the colour to fruits and vegetables such as peppers, carrots and more. They can be found in various plant organs and tissues, therefore, increasing your intake of fruit and vegetables will increase your lycopene levels!
Where to find lycopene in the diet?
Fresh tomatoes - 0.72 - 4.2mg
Cooked tomatoes – 3.70mg
Guavas – 5.23 – 5.5mg
Watermelon – 2.30 – 7.20mg
Pink grapefruits – 0.35 – 3.36mg
Carrot – 0.65 – 0.78mg
Tomato sauce – 6.20mg
How much lycopene should we consume?
When it comes to how much we should be consuming daily, there is insufficient evidence to determine how many mg per day should be a target. This reflects the importance of bringing more attention to this subject as aforementioned it has numerous health benefits and can help the prevention of many chronic diseases, which not only will improve people’s quality of life and but also ease the strain on the NHS.
Average intakes of lycopene
An article published in the journal ‘Antioxidants’ reported that the UK and France consumed higher levels of lycopene compared to Spain, but the United States had the highest intake averaging at over 7mg per day. Different population groups had different intakes, but generally European countries averaged at 0.5mg to 5mg per day. [5]
How is lycopene absorbed by the body?
Lycopene is categorised as fat soluble. This means that it requires the presence of dietary fat in order to be efficiently absorbed, and then utilised within the body. Pairing lycopene with fat sources such as olive oil, nuts and avocado will amplify its availability within the body. Cooking can also improve the bioavailability of lycopene as the heat breaks down the cell walls, allowing easier access to the lycopene. [5]
Factors that affect how much lycopene is found in foods
Various factors affect the potency of lycopene within foods. For example, different tomatoes will differ in lycopene content, due to; where they were grown (in a field or greenhouse), how big the tomato is, and how the tomato is processed (is it cooked/ eaten fresh/ or concentrated into a paste to use in cooking). In terms of incorporating lycopene into your diet, dietary sources can easily be added into your daily diet. From tinned tomatoes in dishes such as spaghetti Bolognese and chilli, to including fresh tomatoes/carrots/red peppers in salads, and also blending these into soups.
Benefits of lycopene
Lycopene and the ageing process
With the constant societal pressure to look aesthetically pleasing, can this start from within? Although the ageing process is inevitable, dietary interventions can be put in place to help us hold on to our youth for as long as possible. Due to its antioxidant properties, lycopene helps to decrease the progression of wrinkles and skin damage, by decreasing the production of ROS (reactive oxygen species) which cause inflammation to the skin barrier, and consequently damage the skin cells. [1] Therefore, incorporating antioxidants into the diet will help the cells to repair and protect themselves against further damage. [2]
Lycopene and sun exposure
From a health standpoint, we want to maximise skin protection to prevent the development of skin cancers that primarily stem from sun exposure. UV rays can be divided into UVA and UVB. UVA reaches the deeper levels of the skin barrier while UVB penetrates the layers closer to the surface. Therefore, the need to protect against these harmful rays is essential. Whilst diet is important, daily SPF also needs to be applied alongside this for an extra layer of protection. [3]
Lycopene and cardiovascular disease
Increased lycopene concentrations have been linked with reducing the size of atherosclerotic plaque. This is the plaque that forms on the inside of the artery wall and over time increases the chance of cardiovascular diseases such as stroke and heart attack due to the artery becoming blocked and the blood being unable to pass through. [4]
Lycopene and other risk factors
Lycopene has also been associated with decreasing the risk of other conditions such as male infertility, oxidative stress, inflammatory pathways, lung cancer, prostate cancer, and non-alcoholic fatty liver disease. [4]
Should I take a lycopene supplement?
You might be wondering if you can supplement with lycopene for optimum benefits. It’s always best to adopt the ‘food first approach’, meaning instead of reaching for supplements to improve health, focussing on the diet first. Having a whole foods approach means you are not missing out on other nutrients such as vitamins and minerals, carbohydrates, and fibre that naturally occur in foods. As the absorption and bioavailability of food is governed by chemical reactions, the presence of some food components helps the absorption of others. For example, vitamin C aids the absorption of iron, therefore, eating these together will increase the benefits. This is why it’s important to include a wide variety of different foods as they all play differ roles. Lastly, a supplement cannot replace the enjoyment of eating and the taste of food, which is what it’s all about!
Summary
Being in a proinflammatory state can have severe health outcomes such as increased risk of cardiovascular diseases and other chronic health conditions. Therefore, incorporating plenty of anti-inflammatory foods, such as lycopene, into our regular diet will help to counteract the damage from oxidative stress and help us to live healthier and happier lives. Including a wide variety of colourful fruit and vegetables will not only benefit your gut microbes and skin, but may help prevent chronic illnesses such as cardiovascular diseases and some cancers.
Nuala Armstrong is a Registered Associate Nutritionist (ANutr) who studied at Manchester Metropolitan University and gained a Bachelor of Science degree in Nutritional Sciences. Nuala hopes to use her status as a health professional in the nutrition field to educate people about the power of nutrition, so they can take their health into their own hands and live a healthy and happy life. You can find Nuala on Instagram at @nutritionwithnuala, or via email – nualaarmstrong1@gmail.com.
References:
(1) Arballo, J., Amengual, J. and Erdman, J. W. (2021) ‘Lycopene: A Critical Review of Digestion, Absorption, Metabolism, and Excretion.’ Antioxidants, 10(3) pp. 324.
(2) Chen, J., Liu, Y., Zhao, Z. and Qiu, J. (2021) ‘Oxidative stress in the skin: Impact and related protection.’ International Journal of Cosmetic Science, 43(5) pp. 495-509.
(3) Gasparro, F. P. (2000) ‘Sunscreens, skin photobiology, and skin cancer: the need for UVA protection and evaluation of efficacy.’ Environmental Health Perspectives, 108(1) pp. 71-78.
(4) Imran, M., Ghorat, F., Ul-Haq, L., Ur-Rehman., Aslam, F., Heydari, M., Shariati, M. A., Okuskhanova, E., Yessimbekov, Z., Thiruvengadam, M., Hashempur, M. H. and Rebezov, M. (2020) ‘Lycopene as a Natural Antioxidant Used to Prevent Human Health Disorders.’ Antioxidants, 9(8) pp. 706.
(5) Khan, U. M., Sevindik, M., Zarrabi, A., Nami, M., Ozdemir, B., Kaplan, D. N., Selamoglu, Z., Hasan, M., Kumar, M., Alshehri, M. M. and Sharifi-Rad, J. (2021) ‘Lycopene: Food Sources, Biological Activities, and Human Health Benefits.’ Oxidative Medicine and Cellular Longevity, PMID PMC8626194.