Tomatoes are an indispensable part of the kitchen. They are great in sauces, salads and even on sandwiches - but many people don't realise it: There is more to these inconspicuous red fruits than just flavour. Tomatoes are one of the best sources of lycopene, a powerful antioxidant that benefits your body in many ways. But what exactly is lycopene, does lycopene have an effect on the body and why should you make sure to include it in your diet more often?
What is lycopene actually?
Lycopene belongs to the carotenoid family - these are natural pigments that give plants their bright colours. While carotenoids such as beta-carotene are primarily known for yellow or orange fruits, lycopene is responsible for the intense red colour of tomatoes, watermelons and red grapefruits.
So does lycopene have an effect on the body? Oh yes! Because the red colour is just the beginning: lycopene is primarily known for its antioxidant properties. Antioxidants help your body to fight oxidative stress by neutralising free radicals that can damage cells.
Tomatoes and lycopene: the perfect source
Tomatoes really do have a lot to offer: The lycopene content in tomatoes is actually higher than in any other fruit or vegetable. The exciting thing is that cooked tomato products - such as tomato sauces, purees or soups - contain even more bioavailable lycopene than raw tomatoes. Cooking breaks down the cell structures of the tomatoes and the lycopene is released more easily, making it easier for the body to absorb.
100 g of fresh tomatoes contain around 3 mg of lycopene. However, tomato paste or tomato juice, which are concentrated by heating, contain up to 10 times more lycopene - a clear advantage for lovers of cooked tomato products.
3 facts about lycopene in tomatoes
- Lycopene is heat stable: Unlike many nutrients that are destroyed during cooking, lycopene becomes even more available when heated. This means that cooked tomatoes are often richer in nutrients than raw ones!
- Colour is an indicator: As a rule, the deeper and more intense the red colour of the tomato, the higher its lycopene content.
- Lycopene is sensitive to light: It is better to store tomatoes in the dark or in a cool place to preserve the nutrient content. Light can break down lycopene over time.
How does lycopene affect the body?
Antioxidants such as lycopene are important to protect the body from damage caused by free radicals. Free radicals are produced by environmental influences such as UV radiation, pollution or even normal metabolism. These unstable molecules attack the cells, which can lead to premature ageing and cell damage. Lycopene acts as a "protective shield" that neutralises free radicals before they can cause damage.
There is also evidence that lycopene can have an effect on the so-called inflammatory markers in the body. For you, this means that lycopene can help to alleviate inflammation in the body, which is often associated with chronic diseases.
Lycopene and your heart: a powerful duo
Lycopene is often described as the small but mighty helper for your cardiovascular system. It is thought that lycopene can help keep the so-called 'bad' LDL cholesterol in check. This could help to reduce deposits in the arteries - good for blood flow! There is also evidence that lycopene also helps your blood vessels to function optimally. So your heart feels good all round while you enjoy your tomatoes!
Does lycopene have an effect on your skin? Radiantly beautiful thanks to tomatoes
Lycopene can also be an exciting support for your skin. It is thought to help protect your skin cells from daily challenges - especially oxidative damage caused by sun exposure. Remember, lycopene is no substitute for sun cream. Nevertheless, a tomato-rich diet can make your skin more resistant to environmental influences. So you can look after your skin not only from the outside, but also from the inside - and enjoy delicious tomato dishes at the same time!
Fat as the key to lycopene absorption
Lycopene is better absorbed when you combine it with fat. This makes it really easy to integrate lycopene into your meals - be it with a dash of olive oil in your tomato sauce or a few avocados in your salad. This combination ensures that your body can optimally utilise the lycopene while you relax and enjoy your delicious meal!
Conclusion: Tomatoes - not only delicious, but also rich in lycopene
Lycopene is a real added value for your health, and tomatoes are the ideal source of it. Cooked tomato products in particular, such as sauces or soups, not only offer you flavour, but also the maximum amount of bioavailable lycopene. Next time you reach for fresh tomatoes, remember that by simply preparing them and combining them with healthy fats, you can significantly increase their nutritional content - delicious and healthy at the same time!
And if you want to benefit directly from the advantages of lycopene, why not try our Wacker tomato soup! Not only is it a real treat, it is also rich in lycopene, as we prepare the tomatoes particularly gently. Perfect for supplying your body with natural antioxidants - simply delicious and good for you!
Want to find out more about the effects of lycopene? Discover all the important information on ernaehrungsexperte.de!
Sources:
Tomatoes in a wooden bowl: AdobeStock, olllinka2, #293306676
Tomato bush: AdobeStock, belizar, #529240842
Three tomatoes: AdobeStock, sommai, #93305507
Wang, X.D., 2012 Lycopene metabolism and its biological significance. The American Journal of Clinical Nutrition, 96(5), pp.1214S-1222S. Available at: https://academic.oup.com/ajcn/article/96/5/1214S/4576826 [Accessed 7 October 2024].
Hadley, C.W., Clinton, S.K. and Schwartz, S.J., 2003. The consumption of processed tomato products enhances plasma lycopene concentrations in association with a reduced lipoprotein oxidation in humans. The Journal of Nutrition, 133(3), pp.727-732. available at: https://academic.oup.com/jn/article/133/3/727/4688602 [Accessed 7 October 2024].
Sabzevar, N., Lahore, S., Razumovsky, K. G., 2020. Lycopene as a natural antioxidant used to prevent human health disorders. MDPI. Available at: https://doi.org/10.3390/antiox9080706 [Accessed 7 October 2024].
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