Lycopene
These 10 lycopene tips will make you fit and vital
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Use lycopene purposefully for your health
Lycopene is especially important for people who want to reduce their cancer risk, particularly prostate cancer. It can also provide valuable support for cardiovascular disease, overweight or in older age. Even if you are otherwise healthy, a diet rich in lycopene sources can promote your vitality.
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Correct dosing – how much lycopene do you need?
Studies suggest that a daily intake of 8 to 21 mg of lycopene is beneficial for health. This corresponds to about half a can of tomatoes or a large glass of tomato juice. That way you can easily meet your needs.
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Rely on natural sources
Include fresh, ripe tomatoes and tomato products such as tomato sauce or tomato paste in your diet. These contain the most lycopene and are well absorbed by the body. Other lycopene-rich foods like watermelon or papaya can complement your choices.
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Heat activates lycopene
Heat tomato-based dishes, because cooking or warming them releases lycopene more effectively. For example, cook a fresh tomato sauce or use tomato paste as a base for many dishes to get the most benefit.
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Choose ripe tomatoes
When shopping, make sure to pick truly ripe tomatoes. The redder and softer they are, the more lycopene they contain. Unripe green tomatoes contain comparatively little lycopene.
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Healthy fats improve absorption
Always combine lycopene-rich foods with high-quality fats, such as olive oil or avocado oil. This increases lycopene's bioavailability and helps your body absorb it better.
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Stock up on homemade tomato sauce
Cook a larger batch of tomato sauce and freeze it in portions. That way you'll always have a quick, lycopene-rich base on hand for numerous dishes.
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Planning makes it easier to include lycopene
Plan your meals so you eat lycopene-rich foods daily or several times a week. Good preparation helps you eat varied and healthily.
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Simple tomato salads as a vitality booster
Make crisp tomato salads with fresh basil, a drizzle of olive oil and balsamic. This fresh combination is a practical and tasty way to add lycopene to your diet.
- Support skin protection with lycopene
Lycopene can help protect your skin from harmful UV rays and thus prevent sunburn and premature skin ageing. Complement your skincare routine with a diet rich in lycopene sources and do something good for your skin.
editorial.facts
- In the food industry, lycopene has long been obtained from tomatoes as a natural colouring under the designation E160d. Already 20 milligrams of this colouring correspond roughly to the amount of lycopene contained in one kilogram of tomatoes.
- A fresh tomato contains about 500 micrograms of lycopene, while dried tomatoes contain almost twice as much. A glass of tomato juice (250 ml) supplies around 22'000 micrograms, a considerably higher amount.
- In the human body, lycopene is concentrated mainly in organs such as the adrenal glands, the liver, the testes and the prostate. There it is one of the most important carotenoids and fulfils specific protective and functional roles.
- As one of the most powerful antioxidants, lycopene protects body cells from damage caused by free radicals. Its antioxidant power clearly surpasses that of beta-carotene and vitamin E, thus supporting health at the cellular level.
