While there are different types of carotenoids, lycopene is a form that gives certain fruits and vegetables their vibrant red to light pink color in foods, such as red tomatoes and watermelon. “Lycopene is an antioxidant that has been linked to improving blood pressure and cardiovascular health, lowering cholesterol, and fighting a variety of cancers,” he says. laura iú, RDN, CDN, CNSC, RYT, registered dietitian and founder of Laura Iu Nutrition. Considering Heart disease and cancer are the leading causes of death in the United States., the integration of foods rich in lycopene can be a form of disease prevention. While there is currently no recommended daily allowance (RDA) for lycopene, Iu says eight to 21 milligrams per day is a good range to aim for for optimal benefits.
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Lycopene Benefits
During the metabolic process, our bodies naturally produce unstable molecules called free radicals. “When these free radicals build up in the body, they can damage cells. So by consuming foods with lycopene, we help fight free radicals and prevent further damage to healthy cells,” explains Iu. This process, in turn, combats symptoms of chronic inflammation that are associated with long-term health consequences, such as cardiovascular disease Y Alzheimer’s.
Fresh, canned, and sun-dried fruits and vegetables can be excellent sources of lycopene. “In fact, various processing methods can improve the bioavailability of lycopene in specific foods by breaking down cell walls,” says Iu. So even if you can’t buy fresh produce, other options may offer higher sources of lycopene than you think.
Although there are currently no known risks or side effects of consuming lycopene from food, Iu suggests consulting with your health care provider before taking supplements and prioritizing a food-based regimen first to reap the many health benefits of lycopene.
8 Lycopene-Rich Foods That May Help Increase Longevity
Since food labels don’t highlight which foods contain lycopene, Iu shared with us eight foods that are considered great sources of lycopene. If possible, try to consume fats with foods that contain lycopene for optimal nutrient absorption.
1. Tomatoes
Tomatoes and processed tomato products are excellent sources of lycopene, but processed tomato products surprisingly have higher bioavailability than fresh tomatoes. Looking at different tomato products, Iu says these options contain the most lycopene per 100 grams:
- Sun-dried tomatoes: 45.9 milligrams
- Tomato puree: 21.8 milligrams
- Fresh tomatoes: 3.0 milligrams
- Canned tomatoes offer 2.7 milligrams.
This fresh tomato galette is a nutritionist’s favorite recipe rich in lycopene:
2. Sweet potatoes
Sweet potatoes are already known to be excellent sources of vitamin A, fiber and which contribute to radiant skin, but they are also excellent sources of lycopene. They can serve as a great post-workout snack, as a side dish (sweet potato fries all day, please), or added to a coconut curry dish.
You can also incorporate sweet potatoes into desserts, like this delicious chocolate brownie recipe:
3. pink grapefruit
One half of a grapefruit contains about two milligrams of lycopene and is also considered a great source of vitamin C. We love how versatile pink grapefruits are; they can be added to sweet and savory dishes or used in drinks like the refreshing mocktail recipe below. They can also be used to make frozen desserts, salads, or on their own for a morning snack.
Try adding pink grapefruit to this mood-lifting mocktail recipe:
4. Blood oranges
Unlike standard oranges, blood oranges have a floral or tart flavor and a darker color due to their lycopene content. This is also an example of a food that can work well in a variety of dishes, from a citrus salad or salmon marinade to smoothies and homemade popsicles.
Use blood oranges to make this Cranberry Orange Compote to reap the main benefits of lycopene:
5. watermelon
Not only is watermelon a refreshing snack during the warmer months, it can also contain as much or more lycopene than raw tomatoes, depending on the variety and growing conditions. A cup and a half of watermelon contains nine to 13 milligrams of lycopene.
Name a more festive way to eat lycopene than this watermelon cake. Well wait:
6. Papaya
not only can papaya helps relieve indigestion and constipation, but it is also a good source of lycopene. Add papaya to your morning smoothie, have it as a hydrating snack, or add it to a fresh salsa.
7. guava
Guava is a delicious tropical fruit with a yellow or light green skin and a deep red or fresh pink color. According to Iu, this powerful fruit contains more than five milligrams of lycopene per 100 grams and contains vitamin C, vitamin A and omega-3. You can choose to eat guava by itself or added to a nice glaze for meats.
8. red bell peppers
Red bell peppers are super versatile and can be added to almost any dish, from tofu scrambles and avocado toast to sandwiches, wraps, and cereal bowls. In addition to containing lycopene, they are also considered a hydrating snack, as bell peppers contain 92% water.
Toss bell peppers into this vibrant peach and avocado salad:
Bottom line? There are many ways to get your daily dose of lycopene, whether it’s through tomato products or sweeter options like watermelon. The key is to find which options you like best to add to your meals during the week.
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