The red pigment in tomatoes and watermelon.
Why it’s used: A carotenoid antioxidant.
Lycopene is the bright red pigment that gives tomatoes, watermelon and pink grapefruit their colour. It belongs to the carotenoid family, alongside beta-carotene and lutein, but unlike beta-carotene the body does not turn it into vitamin A. It is a carotenoid antioxidant and one of the most common carotenoids in the blood.
Tomatoes and tomato products provide most of the lycopene in a typical diet. Interestingly, cooked and processed tomatoes, such as passata, purée and tomato sauce, release lycopene more readily than raw tomatoes, and eating them with a little fat, such as olive oil, helps absorption because lycopene is fat-soluble.
Lycopene supplements are usually made from tomato extract, though some use lycopene produced by fermentation or synthesis. They are typically sold in softgels with oil to aid absorption. Researchers have studied lycopene in observational and small intervention studies, but EFSA has not authorised any health claims for it, so the best-supported advice is simply to enjoy plenty of tomato-rich meals.
2 findings behind this ingredient. Hover a card for the detail and the source.
Meta-analysis of 21 intervention trials in adults. Lycopene supplementation reduced systolic blood pressure (-5.66 mmHg), while tomato products reduced LDL cholesterol and IL-6 and improved flow-mediated dilation.
Double-blind, placebo-controlled, randomised crossover study in 65 healthy volunteers over two 12-week phases. The tomato complex completely inhibited UVA1- and UVA/B-induced rises in HO1, ICAM1 and MMP1 in skin biopsies.
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Yes. Cooking and processing break down tomato cell walls, releasing lycopene so it is absorbed more readily than from raw tomatoes. Because lycopene is fat-soluble, eating tomato dishes with a little olive oil or other fat also helps.
Tomato products such as purée, passata, sauce and soup are the richest everyday sources, followed by fresh tomatoes, watermelon, pink grapefruit, guava and papaya. Concentrated tomato purée contains far more per spoonful than raw tomato.
Very high intakes can cause lycopenodermia, an orange tint to the skin that is harmless and fades when intake falls. EFSA has set an acceptable daily intake of 0.5 mg per kg of body weight from all sources, including food and supplements.
Information only, not medical advice. If you take medication, are pregnant or breastfeeding, speak to your GP or pharmacist first.
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