Rachel Agnew, R.D.
Aug 22, 2011
Lycopene has become a key player in the world of prostate health. To understand what it is and what it does, we spoke to Rachel Agnew, R.D.
What is lycopene?
Rachel Agnew: Carotenoids like beta-carotene are the primary pigments responsible for the colors of fruits and vegetables. Lycopene is a member of the carotenoid family and gives fruits and vegetables such as tomatoes their red color. Tomatoes and tomato products are some of the best food sources of lycopene. Other good food sources include watermelon, apricots, pink grapefruit, papaya and guava.
Lycopene in its natural form, found in fresh fruits and vegetables, is poorly absorbed by the body. Heat processing of foods produces a more absorbable form of lycopene. Therefore foods such as ketchup, tomato juice, tomato paste, and pizza sauce provide a more absorbable form of lycopene than do fresh tomatoes. In addition, lycopene provided by supplements seems to be as absorbable as the form found in heat processed foods. It has been shown that lycopene supplements can produce similar levels of lycopene in the body as tomato juice when ingested in equivalent amounts.
How does lycopene protect heart and prostate health?
Agnew: Lycopene is a potent antioxidant that has been shown to protect cell membranes and molecules from oxidation. Oxidative stress is recognized as a major contributor to many health concerns. Lycopene’s potent antioxidant activities may provide some protection by preventing oxidative stress and DNA damage. Existing research points to an association between high lycopene intake or high lycopene body levels and prevention of certain types of health concerns. Lycopene has been associated with healthy prostate function in numerous studies.
How much lycopene should I consume?
Although the optimal dose of lycopene is not known, available research suggests eating 10 servings of tomato products per week or 6-15 mg of lycopene daily. Approximately 6 to 7 mg of lycopene daily has been linked to prostate health. In addition, 20-40 mg of supplemental lycopene will provide added antioxidant support as needed or recommended by your healthcare provider. Pregnant or breastfeeding women should consult with a physician before using lycopene supplements.