Lycopene is a carotenoid – a family of pigments responsible for the red colour in certain fruits and vegetables. Lycopene is also a powerful antioxidant that eliminates dangerous free radicals that can damage DNA and other fragile cell structures.
Tomatoes are the most concentrated food source of lycopene, although apricots, guava, watermelon, papaya, and, pink grapefruit are also significant sources of this pigment. American Cancer Society suggested lycopene as a potent natural anti-cancer diet.
Eating foods containing lycopene may reduce the risk of some diseases such as certain cancers and heart diseases. A number of studies have shown strong evidence of an association between the intake of tomatoes and tomato-based products and a lower risk of lung, stomach and prostate cancers. A recent study has also shown the beneficial antioxidant action of lycopene on blood cholesterol.
As lycopene levels increase in the blood, there is a reduction in the levels of oxidised cholesterol, which in turn helps to lower the risk of heart disease. Although fresh tomatoes are rich in lycopene, more lycopene is released when tomatoes are cooked or processed. Tomato and tomato products – such as juice, soup, sauce, and paste – should be included as part of a diet rich in a variety of fruits and vegetables.
Studies that looked at lycopene levels in the blood found that levels were higher after people ate cooked tomatoes than after they ate raw tomatoes or drank tomato juice. This suggests that lycopene in cooked tomato products such as tomato sauce or paste may be more readily absorbed by the body than lycopene in raw tomatoes. Eating lycopene-rich vegetables and fruits together with a small amount of oil or fat (for example, salad oil or cheese on pizza) increase the amount of lycopene absorbed by the intestines. Lycopene is also available in soft-gel capsule and liquid supplements
Multiple studies have demonstrated higher consumption of tomato products producing higher levels of lycopene. Nutritionists note that heating the tomato with olive oil or consuming products like tomato paste or sauce actually makes the lycopene more absorbable.