Lycopene: Uses, Benefits and Side Effects (2025)

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• Antioxidant Protection: Neutralizes free radicals, reducing cell damage.
• Heart Health: Supports healthy cholesterol levels and blood pressure.
• Cancer Prevention – Lower the risk of certain cancers, especially prostate.
• Skin Health: Protects against UV damage and wrinkles.
• Eye Health: Helps prevent age-related macular degeneration.
• Improves: Boosts sperm quality and motility.
• Bone Health: Supports bone density and prevents bone loss.
• Immune Support: Enhances immune function and reduces inflammation.

• Lycopene is a naturally occurring chemical classified as a carotenoid pigment.
• It is predominantly found in tomatoes, red oranges, melons, pink grapefruit, apricots, rosehips, and guava.
• In North America, about 85% of dietary lycopene comes from tomato products like ketchup, tomato juice, sauce or paste.
• Fresh tomatoes contain between 4 mg and 10 mg of lycopene.
• A cup (240 mL) of tomato juice provides approximately 20 mg of lycopene.
• Cooking tomatoes with heat (e.g: making juice, sauce, or ketchup) transforms the lycopene into a more bioavailable form for the body.

• Lycopene belongs to the carotenoid family and acts as a potent antioxidant.
• Antioxidants protect the body from damage caused by free radicals.
• Free radicals can lead to oxidative stress and various chronic diseases such as cancer, diabetes, heart disease, and Alzheimer's.
• Research suggests that lycopene's antioxidant effects help maintain a balanced level of free radicals in the body.
• This offers protection against these conditions.
• Studies indicate that lycopene may shield the body from certain environmental toxins like pesticides, herbicides, and monosodium glutamate (MSG).

• Lycopene's antioxidant properties may prevent or slow down certain cancers.
• Test tube studies suggest lycopene can inhibit breast and prostate cancer cell growth.
• Animal studies indicate potential protective effects against kidney cancer.
• Observational studies link higher carotenoid intake, including lycopene, to a reduced risk (32–50%) of lung and prostate cancer.
• Men consuming two or more servings of lycopene-rich tomato sauce per week had a 30% lower risk of prostate cancer compared to those with less than one serving per month.
• Recent reviews suggest a more modest 9% lower risk of prostate cancer with higher lycopene intake.
• Daily intake of 9–21 mg of lycopene per day appears particularly beneficial.

• Reduces Risk Factors: Lycopene lowers "bad" LDL cholesterol and increases "good" HDL cholesterol, which can benefit heart health.
• Lower Mortality Risk: Individuals with higher blood lycopene levels have up to a 39% lower risk of premature death over a 10-year period.
• Decreases Heart Disease Risk: Diets rich in lycopene are associated with a 17-26% lower risk of heart disease.
• Protects Against Stroke: High blood levels of lycopene are linked to a 31% lower risk of stroke, especially beneficial for those with low antioxidants or high oxidative stress.

• May Help Eyesight: Prevents cataracts and reduces the risk of macular degeneration.
• Reduces Pain: Helps alleviate neuropathic pain and tissue damage.
• Protects Brain Function: Antioxidant properties may prevent seizures and memory loss in conditions like Alzheimer's.
• Contributes to Bone Health: Slows bone cell death, strengthens bone structure, and supports overall bone health.

• Safety: Daily supplements up to 120 mg for a year have shown no reported side effects.

• Pregnancy and Breastfeeding: Lycopene from food sources is safe, but avoid high-dose supplements during pregnancy and breastfeeding due to potential risks of premature births or low birth weight.
• Surgery: Discontinue lycopene supplements at least two weeks before surgery to prevent increased bleeding risk.

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• Tomatoes: The richest source of Lycopene, especially when cooked (e.g., tomato paste, sauce, and soup).
• Watermelon:A refreshing fruit high in Lycopene, offering antioxidant benefits.
• Pink Grapefruit: Another excellent source of Lycopene, especially in the pink or red varieties.
• Red Bell Peppers: These peppers are rich in Lycopene and other vitamins like Vitamin C.
• Papaya: Contains a good amount of Lycopene, along with other nutrients for overall health.
• Red Carrots: Rich in both beta-carotene and Lycopene, they can contribute to skin and eye health.
• Goji Berries: These tiny fruits are packed with Lycopene and other antioxidants.
• Red Cabbage: Offers a smaller amount of Lycopene but is still beneficial for health.
• Raspberries: While not as rich as other fruits, raspberries contain some Lycopene.
• Strawberries: Also provide a modest amount of Lycopene, especially when consumed fresh.