Lycopene is a pigment belonging to the carotenoid family, and is known for producing the red color mainly found in tomatoes.1 You may have come across tomato-based products that advertise lycopene as a nutrient that may benefit your health in various ways. But is there any truth to these claims? According to published research, there may be.
The Annual Review of Food Science and Technology states that lycopene has strong antioxidantcapabilities that may help eliminate reactive oxygen species (ROS), thus reducing the risk of free radicals destroying your health with autoimmune diseases such as cancer, metabolic syndrome and diabetes. Other studies also indicate that lycopene may help treat diseases such as asthma and gingivitis.2,3
With these potential benefits in mind, no doubt you would want to increase your intake of lycopene. But what are the best sources of this beneficial pigment? If you're looking to expand your palate beyond tomatoes, there are plenty of choices for you.
The Best Food Sources of Lycopene
You may have heard time and again that tomatoes are one of the best sources of lycopene, and this statement is actually quite true. According to The American Journal of Clinical Nutrition, 80 percent of lycopene consumed by the average American comes from tomato products such as ketchup, tomato juice and pizza sauce.4
Aside from these products being processed foods that come with things that aren't good for you, there are other foods that contain lycopene. The table below highlights other beneficial sources of lycopene:5
Food
Micrograms of Lycopene Per Cup
Guava (raw)
8,587
Cherry tomatoes (raw)
3,834
Watermelon
6,979
Papaya
2,651
Grapefruit (pink and red)
3,264
Red Peppers
513
Asparagus (canned)
58
Red/Purple Cabbage
18
Mango
5
Carrots
1
Lycopene is a fat-soluble nutrient, which means you need to consume it with another food rich in healthy fats to increase absorption. Examples include making homemade tomato sauce containing coconut oil and grass fed beef. Always remember this tip to maximize your lycopene intake. However, lycopene supplements exist as well, which may help if you are allergic to any of the foods mentioned.
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