Lycopene
Lycopene is a reddish plant pigment found in a number of different fruits and vegetables, including tomatoes, grapefruit, watermelon, red peppers, persimmons, guava, papaya and figs (Khan 2021). It is similar in structure to beta-carotene and is considered to be a carotenoid. Carotenoids are typically fat soluble antioxidants.
Eating foods rich in lycopene can raise lycopene levels in the blood, although lycopene supplements are also available. Tomato products, like tomato paste, tomato powder and sun dried tomatoes are some of the richest sources of lycopene (Khan 2021).
Disease Prevention
The majority of studies on lycopene and disease prevention are from studies looking at blood levels or dietary intake of lycopene. As such, they are correlational studies that don’t directly prove lycopene’s effects on disease. Still, the data is interesting and may be pointing to potential benefits from increased lycopene consumption.
Cancer
Lycopene may help to prevent certain types of cancer. A study exploring breast cancer and blood levels of carotenoids found that individuals with the highest blood levels of lycopene had a 14% reduced risk for breast cancer (Dehnavi 2024). Dietary intake and increased blood levels of lycopene also appear to reduce the risk for prostate cancer (Li 2021).
However, data on lycopene and other cancers has not shown protective benefits (Aune 2018). It appears likely that lycopene may help for just cancers of the prostate and breast, although direct clinical trials are needed to fully confirm the findings.
Heart Disease
The data on lycopene and heart disease is somewhat mixed, although research suggests that it may provide modest benefits. A large umbrella review found that tomato intake was associated with a reduced risk of all-cause mortality, death from heart disease and death from stroke (Li 2021).
Part of the benefits from lycopene may be due to its effects on blood pressure. A study looking at lycopene and specific risk factors found that lycopene was associated with a modest decrease in systolic blood pressure (Wan 2024).
Dementia
Dementia is a dreaded disease of aging, with Alzheimer’s disease being the most common form. Patients with dementia were found to have lower blood levels of lycopene than patients without, suggesting that lycopene may have a role in prevention (Wang 2023).
Blood Sugar Problems and Diabetes
Clinical trials exploring lycopene intake and its effects on blood sugar suggest benefits (Inoue 2022). For individuals overall, lycopene may modestly lower blood sugar levels. For diabetics, the results actually appear more robust, reducing blood sugar more effectively. Adding in vegetables high in lycopene may be a useful part of a long-term strategy to help control blood sugar in patients with diabetes.
Skin aging
Over twenty studies have explored tomato or lycopene consumption and the effects on sun protection (Zhang 2024). Overall, lycopene appears to decrease inflammation from sunlight exposure, while improving skin thickness and density. The results suggest that lycopene may help to prevent skin aging from sun exposure.
Other Benefits
Male infertility
Studies exploring the effects of lycopene on male fertility have shown benefits. A review article found large improvements on both the number and motility of sperm from lycopene supplementation (Chen 2023).
Weight Loss
Studies suggest that individuals who are overweight are more likely to have low levels of carotenoids, including lycopene (Yao 2021). When carotenoids are supplemented, overweight individuals on average lose around 5.2 pounds (2.3 kg). Eating more veggies rich in carotenoids, including lycopene, is likely helpful for increasing weight loss.
Conclusion
Lycopene is an important carotenoid found in numerous red and pink fruits and vegetables. Consuming lycopene may help to reduce the risks for certain types of cancer, heart disease, blood sugar problems and diabetes, dementia and sunlight-induced skin aging. Lycopene supplementation may also help with male infertility and weight loss.
