Lycopene – The Superpower in Tomatoes

A guest post by Anette Moslehner, Viva la Vida

Tomatoes – they are no longer just a staple of Mediterranean cuisine. Their health-promoting effects are now well known, and one particular active compound found in them is already being used in medicine: lycopene. 

Lycopene is a natural plant compound that belongs to the carotenoids. These pigments are responsible for the red color not only in tomatoes but also in watermelons, rose hips, and pink grapefruit. 

What Makes the Tomato So Special? 

The lycopene found in tomatoes has a particularly strong antioxidant effect, helping to neutralize free radicals in the body that can damage our cells. Lycopene is one of the most potent carotenoids in the human body, and studies suggest that it has anti-inflammatory properties and may help reduce the risk of certain chronic diseases such as cardiovascular disease and some types of cancer (especially prostate cancer). 

This is mainly due to its ability to reduce oxidative damage to cell membranes and DNA. Medical research, particularly in the fields of prostate cancer and arteriosclerosis, has shown that high levels of lycopene in the blood are correlated with a lower risk of developing prostate cancer. 

How to Get Lycopene – The Superfood Source 

Tomatoes and tomato-based products such as passata, paste, and juice are the most important sources of lycopene. 

Tomato paste is especially rich in it: just one tablespoon (about 30 g) provides around 20–25 mg of lycopene, making it ideal for cooking and for a concentrated intake. 

Tomato juice also delivers a good amount – one glass (250 ml) contains about 15–20 mg of lycopene and offers excellent bioavailability thanks to its liquid form. 

Tomato passata is another great option: 150 g provide roughly 15–20 mg, perfect for sauces and stews. 

Even fresh tomatoes contribute – 250 g of them contain about 7–12 mg of lycopene, and when eaten with a bit of olive oil, the body can absorb the nutrient even better. 

Tomatoes Like It Hot 

When tomatoes are combined with olive oil and gently heated for about 15 minutes, the bioavailability of lycopene increases significantly.This means the body can absorb the compound from cooked tomato products more efficiently than from raw tomatoes – maximizing the health benefits. 

A heartfelt thank you to Anette Moslehner from Viva la Vida for the inspiring insight into the fascinating world of lycopene – we’re thrilled to share this knowledge with our community!