Lycopene is a powerful antioxidant that occurs naturally in a variety of fruits and vegetables, but is most commonly associated with tomatoes.

This red pigment is what gives tomatoes their color, and it also happens to be incredibly beneficial for your health. In this article, we’ll explore some of the most impressive health benefits of lycopene and how you can incorporate it into your diet to take advantage of these benefits.

1. Promotes Heart Health

Several studies have shown that lycopene can help reduce the risk of heart disease by improving cholesterol levels and lowering blood pressure.

One study found that taking lycopene supplements for eight weeks helped reduce LDL (“bad”) cholesterol levels by 10%, while another found that taking tomato extract supplements for two months improved blood pressure in women with high blood pressure. These benefits are thought to be due to lycopene’s ability to reduce oxidative stress and inflammation in the body.

2. Reduces the Risk of Cancer

Lycopene has been extensively studied for its potential to prevent and treat various types of cancer, including prostate, breast, lung, and stomach cancer.

Multiple studies have found that individuals with higher levels of lycopene in their blood have a lower risk of developing cancer, while other studies have found that taking lycopene supplements can slow the growth of cancer cells. One study of men with prostate cancer found that taking lycopene supplements for six months improved the function of certain immune cells and reduced the size of tumors.

These benefits are largely attributed to lycopene’s ability to neutralize free radicals and reduce inflammation.

3. Supports Prostate Health

Lycopene is particularly beneficial for men’s health due to its ability to support prostate health.

Multiple studies have found that men who consume more lycopene-rich foods or take lycopene supplements have a lower risk of developing prostate cancer.

One study of older men found that consuming tomato sauce containing lycopene twice a week for three weeks helped reduce inflammation in the prostate gland, while another found that taking lycopene supplements for six months improved the function of certain immune cells in men with benign prostate hyperplasia (BPH).

4. Improves Skin Health

Lycopene’s antioxidant properties also make it beneficial for skin health.

Studies have found that consuming lycopene-rich foods or taking lycopene supplements can help improve skin texture, reduce the appearance of wrinkles, and protect against sun damage. One study of women found that taking lycopene supplements for 12 weeks improved skin hydration and reduced redness caused by exposure to ultraviolet rays.

These benefits are thought to be due to lycopene’s ability to neutralize free radicals and protect skin cells from damage.

5. May Reduce the Risk of Diabetes

Lycopene’s antioxidant and anti-inflammatory properties may also make it beneficial for reducing the risk of diabetes.

One study found that individuals with higher levels of lycopene in their blood had a lower incidence of insulin resistance, a precursor to diabetes. Another study found that taking lycopene supplements for 12 months improved markers of insulin sensitivity in individuals with metabolic syndrome.

These benefits may be due to lycopene’s ability to reduce inflammation and oxidative stress in the body, both of which are thought to play a role in the development of diabetes.

6. May Improve Bone Health

Lycopene has also been studied for its potential role in promoting bone health.

One study found that consuming lycopene-rich tomato juice for four weeks improved markers of bone turnover in postmenopausal women, while another found that taking lycopene supplements for six months improved bone density in men with osteoporosis. These benefits are thought to be due to lycopene’s ability to reduce oxidative stress and inflammation in the body, both of which can contribute to bone loss.

7. May Reduce the Risk of Cognitive Decline

Lycopene is being studied for its potential role in reducing the risk of cognitive decline and dementia.

One study of older adults found that those with higher levels of lycopene in their blood had better cognitive function, while another found that taking lycopene supplements for six months improved cognitive function in individuals with mild cognitive impairment. These benefits are thought to be due to lycopene’s ability to reduce oxidative stress and inflammation in the brain, both of which can contribute to cognitive decline.

8. Supports Immune Function

Finally, lycopene has been shown to support immune function by improving the function of certain immune cells.

One study of individuals with BPH found that taking lycopene supplements for six months improved the function of specific immune cells involved in fighting infections. Another study of healthy individuals found that consuming lycopene-rich tomato juice for four weeks improved the function of certain immune cells involved in protecting against infection.

How to Incorporate Lycopene Into Your Diet

The easiest way to incorporate lycopene into your diet is by consuming lycopene-rich foods, especially tomatoes. Other good sources of lycopene include watermelon, pink grapefruit, guava, and papaya.

Cooking tomatoes actually increases the bioavailability of lycopene, so consider cooking them into sauces, soups, or stews to take advantage of this benefit.

If you don’t consume these foods regularly, you may also consider taking a lycopene supplement. Most lycopene supplements are derived from tomato extract and are available in capsule form.

It’s important to note that taking high doses of lycopene supplements may cause digestive upset or other adverse effects, so be sure to talk to your healthcare provider before supplementing.

Conclusion

Lycopene is a powerful antioxidant with numerous health benefits, including reducing the risk of heart disease, cancer, and diabetes, supporting prostate and skin health, and improving cognitive function.

By incorporating lycopene-rich foods into your diet or taking a supplement, you can take advantage of these benefits and support your overall health and well-being.