What Is Lycopene?

Lycopene is the bright red pigment that gives color to a number of fruits and vegetables. Tomatoes are its main food source in Western societies and make up 85% of total lycopene intake [R].

Lycopene belongs to the large family of carotenoids, which includes over 600 pigments. The best-known ones are beta-carotene and lutein. We know carotenoids are healthy: a large body of research supports their benefits. Among all the carotenoids, lycopene carries several unique benefits [R].

Snapshot

Proponents:

• Abundant in foods, especially tomatoes
• Antioxidant and anti-inflammatory
• May help prevent prostate cancer
• Supports heart and brain health
• May protect the skin and eyes

Skeptics:

• High doses may cause digestive issues
• Allergies are possible (but rare)
• Most benefits lack solid clinical evidence
• Some people don’t tolerate tomatoes

Antioxidant Effects

Antioxidants capture and neutralize free radicals, which can damage tissues and contribute to numerous diseases [R].

Lycopene is more than just another plant antioxidant. According to some cell studies, it might be among the most powerful ones [R].

In one study on sperm cells, it preserved sperm motility and protected from oxidative damage [R].

Best Lycopene Food Sources

Not all red produce contain lycopene, so you can’t spot a lycopene-rich food by color alone. Strawberries, for example, do not contain any. Here is a list of foods that pack significant amounts of lycopene [R, R]:

Health Benefits of Lycopene

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