Introduction
Lycopene is the main pigment in tomatoes, responsible for their deep red color.
Lycopene is a carotenoid that gives tomatoes their red color and is also found in other fruits and vegetables. It's a potent antioxidant that may help protect cells from damage. radicals, may also reduce inflammation and cholesterol, improve immune function, and prevent blood from clotting.
It's also found in tomato products like ketchup, tomato sauce, and tomato juice. While lycopene is found in small amounts in a few fruits, tomato products are the richest sources.
The amount of lycopene in
tomatoes depends on the variety, ripeness, and growing conditions.
Cherry tomatoes ranked the highest in lycopene content. Roma tomatoes contained the highest lycopene concentration, while the vine tomatoes ranked the lowest in lycopene content. Among processed tomato products, tomato paste ranked the highest in lycopene content and canned tomato juice the lowest.
Red fruits and vegetables such as tomatoes, pink guavas, apricots, watermelons, and pink grapefruits are important sources of lycopene.
While microwaving and baking are less severe treatments that can degrade lycopene, frying could cause serious loss of lycopene in tomato.
Steaming or boiling tomatoes is the preferred method of cooking to bring out more lycopene for optimal nutrition.
•Health Benefits of lycopene
(1) Lowers risk of prostate cancer:
Some studies have linked high lycopene intake to a lower risk of developing prostate cancer. A large study observed that dietary intake of lycopene was associated with a reduced risk of lethal prostate cancer and a lower degree of angiogenesis in the tumour.
(2) Improves gut health:
Lycopene benefits gut health by shifting the balance of microbes in favour of 'good bacteria' and increasing bacterial diversity.Lycopene can improve gut health by reducing inflammation, protecting against pathogens, and improving intestinal barrier function.
Previous study showed that a mixture of lycopene and dark chocolate could regulate the gut microbiota in moderately obese people. A recent research also reported that lycopene supplementation improved the gut microbiota dysbiosis and intestinal barrier function in weaned piglets
(3) Prevents blood clotting:
Research has shown that Lycopene prevents the clotting of blood as it contains blood thinners. Hence, you should not take it with other blood-thinning agents such as aspirin, anticoagulants (blood thinners), antiplatelet drugs, and NSAIDs such as ibuprofen or naproxen.
(4 ) Helps with erectile function:
Lycopene is also good for Erectile dysfunction.
The antioxidant lycopene is often thought of as a natural Viagra food for males It also helps open blood vessels for better erections. Studies show low lycopene intake has a correlation with ED in males.
Watermelon, pomegranates, citrus fruits, apples, and avocados are all fruits that may help with erectile function. These fruits contain nutrients that can improve blood flow and circulation, which are important for erections.
According to research, lycopene, a powerful antioxidant found in tomatoes and other red fruits, may potentially help prevent erectile dysfunction (ED) by reducing oxidative stress and improving blood vessel function, with studies showing a negative association between higher lycopene intake and ED prevalence in men; essentially, consuming foods rich in lycopene could potentially lower the risk of developing ED.
(5) Reduces bad cholesterol:
Lycopene, a compound found primarily in tomatoes, can help reduce "bad" LDL cholesterol levels, potentially lowering the risk of cardiovascular disease by improving lipid profiles in the blood; studies suggest that consuming lycopene-rich foods may contribute to lowering total and LDL cholesterol while potentially increasing "good" HDL cholesterol levels.
A recent study found evidence that lycopene reduced bad cholesterol (LDL) while increasing good cholesterol (HDL) levels
Lycopene is used for high blood pressure, high cholesterol, cancer, and many other conditions.
(6) Protects kidney:
It has the highest singlet-quenching rate among all carotenoids in the biological system. The findings in the present study demonstrated the ability of lycopene to protect the kidney tissue from cellular damage through elevation of antioxidant enzymes.
Kidney tissues indicated from the histological examination that lycopene antioxidant activity protects the renal parenchyma from oxidative damage and thus modulates the endogenous cholesterol synthesis and metabolism and reduces the intensity of hyperlipidaemia-based nephrotoxicity
(7) Protects against certain diseases:
The experimental studies provided evidence that lycopene may act as an anti-inflammatory agent against certain types of disease, including those of the liver, lung, colon and prostate.
(8)Inhibits cancer growth:
Lycopene prevents the oxidative damage of DNA, lipids, and proteins. It modulates immune function, and induces apoptotic cell death. It is also suggested to inhibit ROS production and decrease the phosphorylation of extracellular signal-regulated kinase (ERK), which results in the inhibition of cancer cell growth.Lycopene has also been shown to inhibit the growth of lung cancer stem cells.
How lycopene may help
Antioxidant: Lycopene has the highest antioxidant potential of all carotenoid pigments.
(9) Prevents cardiovascular diseases:
Studies have shown that eating tomatoes and tomato products may reduce the risk of cardiovascular disease.
Lycopene, a carotenoid found in tomatoes and other fruits and vegetables, may help prevent cardiovascular disease. It has antioxidant properties, and may also reduce inflammation and cholesterol synthesis.
(10) Anti-inflammatory: Lycopene may reduce inflammation by blocking the NF-kappa B pathway and NO production.
Cholesterol synthesis: Lycopene may inhibit cholesterol synthesis and enhance LDL degradation.
Endothelial function: Lycopene may improve endothelial function, which can help with blood flow and nitric oxide bioavailability.
There's no strict limit to how many tomatoes you can eat per day. However, it's best to eat a variety of fruits and vegetables in moderation.
Benefits of tomatoes
Antioxidants
Tomatoes contain antioxidants like lycopene, vitamin C, and vitamin E, which may help reduce inflammation and oxidative damage.
Potassium
Helps regulate fluids and balance sodium levels, which may help lower blood pressure.
Low glycemic index
Fresh tomatoes have a low glycemic index, which means they release sugar slowly into the bloodstream.
The glycemic index (GI) of a raw, ripe tomato is around 15–20, which is considered low.
The glycemic index (GI) is a ranking of how quickly foods raise blood sugar levels.
Foods with a GI of 55 or less are considered low, while those with a GI of 70 or more are considered high.
Tomatoes are non-starchy and have a low GI, making them a good choice for people with diabetes.
Other low-GI foods:
Green vegetables, Chickpeas, Raw carrots, Kidney beans, Bran breakfast cereals, Avocado, Broccoli, and Spinach.
How GI affects blood sugar
Foods with a high GI can raise blood sugar levels, while foods with a low GI have a smaller effect on blood sugar.
People with acid reflux or gastroesophageal reflux disease (GERD) may want to avoid or limit the amount of tomatoes they eat, as acidic foods can often make heartburn worse. 10 Some people with reflux can tolerate cooked tomatoes in small amounts.
Avoid use in individuals with hypersensitivity to lycopene or any of its food sources, especially tomatoes.
Information complied by Dr. Bhairavsinh Raol
