What are carotenoids and why are they so important to health?
Many studies confirm that eating fruits and vegetables rich in carotenoids and other antioxidants may reduce the risk of health conditions and diseases affected by free radicals - unstable molecules formed by oxidation, as byproducts of the respiratory process. Antioxidants , like lycopene, are molecules that help neutralize free radicals.
Lycopene belongs to a group of about 600 natural pigments called carotenoids, which are the source of the yellow, orange, and red colors of many plants. Carotenoids are highly available antioxidants that have been the subject of many studies to understand how they can be used to prevent disease, both in their natural form and in various nutritional supplements.
Fruits and vegetables provide most of the carotenoids found in the human diet, known as lutein, beta-carotene, and lycopene:
- Vitamin A and beta carotene are found in orange vegetables and fruits such as carrots, pumpkins, apricots and the like
- Lutein is found in most green vegetables, such as spinach, broccoli, kale and more
- Lycopene is abundant in vegetables and red fruits
How does lycopene affect health?
In situations where there is an imbalance in the body between free radicals and antioxidants, the first ones can cause various damages, including lipid oxidation, damage to different parts of the body's cells, interference with the absorption of food materials, changes in the genetic material (DNA) to degeneration and aging. Therefore, the recommendation is to either eat lots of fruits and vegetables that are rich in them or increase their intake through nutritional supplements.
Many studies have found that lycopene is a keratoid associated with the prevention of various diseases:
Solar Radiation: In studies conducted in England in 2011, it was found that lycopene may protect against sun damage. The women participating in the study were asked to consume tomato paste mixed with olive oil. After 12 weeks, the study participants' skin was found to be less susceptible to sun damage, such as skin redness, skin damage, and damage to the skin's genetic material (DNA). Another study found that in experimental participants receiving tomato paste mixed with olive oil there was a 40% reduction in redness created in their skin after controlled exposure to UV rays.
Prostate Cancer (Prostate): In a 2014 study in a medical journal, researchers reported that men who ate more than 10 weekly doses of tomatoes and tomato products had a prevalence of about 18%. In previous studies, the reduction in risk was even higher (about 23%) in the consumption of at least two tomato sauce dishes per week.
Cardiovascular Disease: A study conducted in Finland in 2012 found that consumption of tomatoes and their products reduced the risk of cardiovascular disease in men. The researchers followed the men for about 12 years and found that among men with high blood lycopene the risk of stroke was less than 50% compared to men with low blood lycopene levels. In another study on women, it was found that those who consumed at least one serving of tomatoes daily were about 30% less likely than women who consumed less weekly doses of tomatoes and their products. One hypothesis is that lycopene helps prevent atherosclerosis, reduces blood cholesterol (LDL) and blood pressure.
How much lycopene does it need and what foods does it contain?
As mentioned, lycopene is found in red fruits and vegetables, but it is clear that to absorb it optimally, it is important to consume the fruits and vegetables with extra fat. What is even more important and surprising is that the amount of lycopene in boiled products, such as tomato paste, tomato juice, pizza sauce, tomato soup and even ketchup - is significantly higher and better absorbed.
Researchers and nutritionists recommend about 10,000 mcg of lycopene per day.
- Half a cup of tomato paste has about 27,000 mcg of lycopene
- In a glass of tomato juice, there is about 22,000 mcg of lycopene
- In the red grapefruit, there are about 1700 mcg of lycopene
- The watermelon segment has about 13,000 mcg of lycopene
- One dried tomato has about 1000 mcg of lycopene
- In a fresh tomato slice, there are about 500 mcg of lycopene
- One cherry tomato has about 400 mcg of lycopene
Importantly, there are differences between the tomato types, and some contain higher amounts of lycopene than others. Cherry tomatoes, for example, are preferred over “regular” tomatoes, and there is also a unique cherry tomato (Israeli development fruit) that is especially rich in lycopene and is called - how not - cherry lycopene.
It is also important to emphasize that lycopene can be consumed in a multivitamin or unique preparations.
