1. What is lycopene?
Lycopene is a powerful antioxidant belonging to the carotenoid family. This natural pigment gives tomatoes, watermelons and pink grapefruit their characteristic red hue. It plays a key role in protecting cells against oxidative stress, reducing the risk of premature aging and chronic disease. Thanks to its protective properties, it is particularly studied for its beneficial effect on cardiovascular health, cancer prevention and skin well-being.
2. What are the health benefits of lycopene?
Lycopene is recognized for its protective effects on the body. Here are its main scientifically-proven virtues:
Cardiovascular support: It helps reduce LDL cholesterol levels, thereby limiting the formation of atherosclerotic plaques and lowering the risk of hypertension and cardiovascular accidents.
Antioxidant and anti-inflammatory effect: Neutralizes free radicals, reducing the inflammatory processes involved in cellular aging and degenerative diseases.
Prevention of certain cancers: Studies have shown that lycopene may play a protective role against prostate, breast, lung and colon cancer, by curbing abnormal cell proliferation.
Skin protection: It acts as a natural shield against UV rays, limiting the effects of photoaging and improving skin elasticity.
Eye health benefits: Helps preserve the retina and prevent age-related macular degeneration, the main cause of vision loss in the elderly.
3. Which foods are richest in lycopene?
Lycopene is found mainly in certain red fruits and vegetables, including :
Lycopene bioavailability is optimized when foods are cooked and eaten with a source of fat. A tomato sauce simmered in olive oil, for example, provides a greater amount of bioavailable lycopene than a raw tomato.
4. What is the recommended daily intake of lycopene?
There are no official universal recommendations, but studies suggest that a daily intake of 10 to 20 mg of lycopene is ideal to reap its protective benefits.
Here are a few guidelines for achieving this intake:
100 g of tomato sauce provide around 15 mg of lycopene
100 g watermelon contains around 4 to 5 mg
A glass of tomato juice (250 ml) provides around 20 mg
5. Is lycopene more effective as a dietary supplement?
While a balanced diet can cover lycopene requirements, dietary supplements can be an interesting option for people with insufficient intake of carotenoid-rich fruit and vegetables.
However, natural lycopene derived from food is often better assimilated thanks to the presence of other beneficial micronutrients. For an effective supplement, we recommend choosing a formula containing natural lycopene extracted from tomatoes, and consuming it with a source of lipids to optimize absorption.
6. Are there any side effects or contraindications?
Lycopene is considered safe and well tolerated, even at high doses. However, excessive consumption, in excess of 75 mg per day, may result in :
temporary skin discoloration (lycopenoderma), which disappears when intake is reduced
Mild digestive disorders in certain sensitive individuals.
People on anticoagulants or hypotensive drugs are also advised to consult a health professional before increasing their lycopene intake, due to its potential effects on blood fluidity and blood pressure.
7. Why is it recommended to consume lycopene with fat?
Lycopene is a fat-soluble carotenoid, which means it is best absorbed when consumed with a source of fat. To maximize its assimilation, we recommend combining it with :
For example, a tomato salad drizzled with olive oil optimizes lycopene bioavailability.
8. Can lycopene improve male fertility?
Yes, research has shown that lycopene can improve sperm quality by increasing sperm concentration and motility. Its antioxidant effect protects germ cells against oxidative stress, reducing sperm DNA damage and promoting better male fertility.
Lycopene is a key nutrient for preventing cardiovascular disease, supporting the immune system, protecting the skin and fighting certain forms of cancer. Its regular consumption, through a diet rich in red fruits and vegetables, is an effective natural strategy for improving overall health.
To take full advantage of its benefits, we recommend giving preference to natural food sources, combining its consumption with fats to improve absorption, and considering dietary supplements in case of specific need.
