Lycopene, found in tomatoes, grapefruits, and watermelons, is a powerful antioxidant that can reduce the risk of cancer, cardiovascular disease, and macular degeneration. Experts recommend incorporating 25 to 75 milligrams of lycopene per day into a healthy diet, with tomato products being the best source. Lycopene can also reduce the risk of certain types of cancer and digestive cancers. However, some scientists are not convinced of its benefits.
Lycopene is an antioxidant pigment that gives certain foods their reddish color. Studies have shown that eating foods rich in it can help reduce the risk of cancer, macular degeneration and cardiovascular disease. Tomatoes, grapefruits and watermelons are the best known sources of lycopene.
Considered a strong antioxidant, lycopene has a high oxygen quenching capacity. It is powerful in neutralizing free radicals, which protects cells from deoxyribonucleic acid (DNA) damage. Other attributes include aiding cell-to-cell communication and controlling cell growth.
Experts recommend incorporating 25 to 75 milligrams of this antioxidant per day into a healthy diet. Tomato products have the largest amount. It’s easier to absorb the antioxidant from cooked tomatoes, so spaghetti sauce is a good option for people looking for at least 20 milligrams. Drinking tomato juice also provides a high dose: One cup has more than 20 milligrams.
When buying tomatoes, experts recommend buying those fruits that are redder in color. They contain the highest amounts of lycopene. Cooked tomato products, such as tomato sauce, tomato paste, and ketchup, also have high amounts of antioxidants. Health experts caution, however, that a person should stay away from varieties that have high levels of sugar and salt.
Serving tomato products in oil is said to enhance the antioxidant benefits. It is fat soluble, so the oil helps with absorption. The oil typically increases the assimilation of the antioxidant into the bloodstream.
Watermelon is another great source of lycopene. A slice of the fruit can contain about 13 milligrams and is also high in potassium, vitamin C and vitamin A. While not as rich a source as watermelon, pink grapefruit contains about 2 milligrams along with vitamin A and vitamin C. Other Fruits rich in antioxidant include apricots and pink guavas.
Some studies have shown that lycopene can help reduce the risk of certain types of cancer, such as prostate, lung and breast cancer. It can also help reduce the incidence of digestive cancers, such as those of the mouth, esophagus, stomach, colon and intestines. Other benefits include the prevention of macular degeneration, cardiovascular disease and osteoporosis. Some allergy sufferers experience reduced symptoms thanks to diets rich in it.
However, there are some scientists who are not convinced of the benefits. They argue that the health benefits that have been observed come from it interacting with other micronutrients in foods. These scientists believe that the antioxidant plays a role, but is not solely responsible for achieving these health benefits.
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