Lycopene, also known as tomato red, is a natural fat-soluble antioxidant primarily found in vegetables and fruits, especially abundant in tomatoes, watermelons, guavas, cranberries, and papayas. It is renowned for its powerful antioxidant properties, with an antioxidant effect that is twice that of β-carotene and 100 times that of vitamin E.
What are the benefits of lycopene?
Cancer Prevention: Studies have shown that lycopene has a significant antitumor effect, particularly in preventing prostate, lung, breast, and uterine cancers. It effectively inhibits the proliferation and replication of cancer cells.
Cardiovascular Health: Lycopene can lower cholesterol levels in the blood and reduce the risk of atherosclerosis, thereby protecting cardiovascular health. It plays a crucial role in reducing lipoprotein oxidation, which is a key factor in the development of atherosclerosis.
Immune Enhancement: Lycopene can enhance the body's resistance, improve immune function, and reduce the risk of infections and inflammation.
Vision Protection: Lycopene has a certain role in preventing age-related macular degeneration and cataracts, thereby protecting eye health.
Anti-aging: By resisting free radical damage and reducing cellular oxidative stress, lycopene helps delay the aging process.
Digestive Health: In Traditional Chinese Medicine, lycopene is believed to improve spleen and stomach function, enhance appetite, and promote digestion and absorption.
Liver Protection: Lycopene has a detoxifying effect, protecting liver health and preventing diseases such as fatty liver and liver fibrosis.
Skin Care and Beauty: Lycopene has anti-aging and whitening effects, improving skin quality and reducing the appearance of wrinkles and pigmentation.
Male Fertility: Lycopene may increase sperm count and enhance sperm motility, aiding in the treatment of infertility.
Other Benefits: Studies have also shown that lycopene can improve periodontal disease, reduce the risk of gastric cancer, and have strong antioxidant properties against UV damage. Additionally, it may have roles in preventing osteoporosis, lowering blood pressure, and alleviating exercise-induced asthma.
Lycopene is a valuable nutrient that contributes significantly to human health. By incorporating lycopene-rich foods into our diet, we can fully leverage its numerous benefits and promote overall well-being.
What are the food sources of lycopene ?
Tomatoes and their products:
Tomatoes are the best source of lycopene, containing approximately 3 milligrams of lycopene per 100 grams.
Especially cooked tomato products, such as tomato paste, tomato sauce, and canned tomatoes, have higher lycopene content and absorption rates. This is because heat treatment can convert most of the natural lycopene's trans-form into the cis-form, while lipids in the food matrix can facilitate the release of lycopene, thereby enhancing its absorption rate.
Red and orange fruits:
Watermelon: Containing about 4.5 milligrams of lycopene per 100 grams, watermelon is one of the fruits with higher lycopene content.
Red grapefruit: Contains approximately 0.35 milligrams of lycopene per 100 grams of pulp.
Other fruits such as bell peppers, raspberries, strawberries, grapefruits, cranberries, cloudberries, etc., also contain a certain amount of lycopene.
Vegetables:
Red vegetables such as carrot and red bell pepper also contain a certain amount of lycopene. For example, there are about 0.8 milligrams of lycopene in every 100 grams of red bell pepper.
Some other vegetables, such as pumpkin and pepper fruits, also contain lycopene.
Other foods:
Guava: Rich in lycopene and other antioxidants, it helps prevent cardiovascular diseases and cancer.
Some pink fish such as salmon, trout, and tuna also contain lycopene.
In addition to the previously mentioned tomatoes and their products, red and orange fruits, and vegetables, there are also other foods that are rich in lycopene, specifically including:
Momordica cochinchinensis (Gac fruit): This tropical fruit contains high concentrations of lycopene and is one of the fruits known to have the highest lycopene content in nature.
Pumpkin: Although the lycopene content in pumpkin is relatively low, as a common vegetable, it still serves as a good source of lycopene.
Plums: Plums not only have a sweet and sour taste but also contain a certain amount of lycopene, making them a good choice among fruits.
Persimmons: Persimmons contain various nutrients beneficial to the human body, including lycopene. Consuming them in moderation helps to replenish the body's needs.
Peaches: Peaches have a delicious taste and are rich in nutritional value, also containing a certain amount of lycopene.Mangoes: Mangoes are tropical fruits that are not only rich in vitamin C but also contain a certain amount of lycopene, which is beneficial to human health.
Grapes: Especially pink grapefruit or some red grape varieties, they contain a certain amount of lycopene and are preferred fruits.
Tea: Some teas, such as green tea, although mainly known for their antioxidant component tea polyphenols, also contain trace amounts of lycopene.
Root vegetables: Such as radishes (especially red radishes), carrots, turnips, and kohlrabi, the roots of these vegetables contain a certain amount of lycopene and are good sources among vegetables.
Although these foods all contain lycopene, their specific content may vary due to factors such as variety, cultivation conditions, and maturity. To fully utilize the health benefits of lycopene, it is recommended to appropriately increase the intake of these foods in the diet and maintain a diversified eating habit. At the same time, attention should also be paid to moderate intake to avoid potential risks associated with excessive consumption.
Reference
https://baijiahao.baidu.com/s?id=1781865570381201764&wfr=spider&for=pc
https://www.99.com.cn/qianliexian/baojian/201111301847.html
http://zhishi.bozhong.com/?action-viewnews-itemid-433693
https://zhuanlan.zhihu.com/p/426407793
https://www.120ask.com/question/107350765.htm
https://mip.pingguolv.com/ask/Z12Z4127s.html
https://mip.pingguolv.com/ask/VWVX21W3w.html