You’ve probably heard about the health benefits of lycopene for men’s health, particularly prostate health. Did you know that lycopene has many other health benefits for both men and women? Lycopene is a natural antioxidant that causes the dark red color in fruits and vegetables, such as tomatoes and watermelon. Lycopene has been associated with reduced risk of cancer, heart disease and diabetes. The effectiveness of lycopene as a nutrient that reduces the risk of cancer and other diseases has been questioned, but you will benefit from the overall health benefits of eating lycopene-rich foods.
The best sources of lycopene are fresh fruits and vegetables that contain other important nutrients, vitamins and minerals. Lycopene functions as an antioxidant when it is consumed by way of fruits and vegetables. Tomatoes contain high concentrations of lycopene. Eating tomatoes raw, cooking with tomatoes and tomato sauce and drinking tomato juice increases lycopene levels in the blood, which may help reduce cell damage by free radicals. Antioxidants, like lycopene, maintain the health of the cell membrane, assist in the absorption of nutrients and removal of cellular waste products. Antioxidants also prevent toxins from entering the cells. Other fruits and vegetables that contain lycopene include guava, apricots, papaya, pink grapefruit and watermelon.
According to Harvard University, a study that included more than 47,000 men found that eating more tomatoes and tomato-based foods reduced the risk of prostate cancer by as much as 20 percent. Tomato sauces and cooked tomatoes instead of raw tomatoes contain more lycopene than raw tomatoes, because cooking releases the lycopene contained in the fruit. Most other vegetables and fruits are best eaten raw for maximum nutritional benefit.
As an antioxidant, lycopene helps protect against other diseases as well. It is accepted that lycopene can help reduce blood LDL cholesterol (the “bad” cholesterol). And at a recent conference, researchers presented findings on lycopene’s potential protection against male infertility, osteoporosis, skin cancer, Varicose vein removal, eye disease, prostate, breast and endometrial cancers.
Where do you find lycopene? Lycopene is not produced in the body, so you can only obtain its benefits by eating foods rich in lycopene. Cooked or processed 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 addition to reducing the risk of some cancers, lycopene may also help prevent cardiovascular disease by preventing plaque deposits in the arteries. Lycopene prevents LDL cholesterol (bad cholesterol) from oxidization by free radicals in the blood. Oxidized LDL cholesterol is deposited as plaque on artery walls where it can cause narrowing of the artery, which restricts blood flow. Lycopene may have beneficial effects in the reduced risk of macular degeneration and cataracts, treatment of infertility and prevention of skin aging. Lycopene may also play an important role in preventing osteoporosis and diabetes.
The best source of lycopene is a natural food source. A diet that includes a variety of colorful fruits and vegetables should supply enough natural vitamins and minerals, including antioxidants. Lycopene is available as an over-the-counter dietary supplement. Read the label and see your doctor for advice before taking any dietary supplement.
References:
American Cancer Society, Lycopene, http://www.cancer.org/Treatment/TreatmentsandSideEffects/ComplementaryandAlternativeMedicine/DietandNutrition/lycopene?sitearea=ETO
Mayo clinic, Lycopene: Evidence http://www.mayoclinic.com/health/lycopene/NS_patient-lycopene/DSECTION=evidence
Bastyr Center for Natural Health, Bastyr University, Watermelon Juice a Rich Source of Lycopene and Beta-Carotene, 2003 http://www.bastyrcenter.org/content/view/970/
Harvard Health Publications, Tomatoes and Prostate Cancer, 2002 http://www.health.harvard.edu/newsweek/Tomatoes_and_Prostate_Cancer.htm
BHA, Lycopene, what is it, benefits, how to increase lycopene in your diet http://www.bhia.org/lycopene.htm
