Nutrient to Know: Lycopene

Find out why lycopene is good for you and which lycopene-rich foods pack the biggest antioxidant punch.
tomatosauce2_lead

We already filled you in on antioxidants like vitamins A, C and E, but there are hundreds more of these beneficial nutrients, and some have crazy names! Case in point: lycopene. Find out why this antioxidant does your body good and which lycopene-rich foods pack the biggest punch.

What Is It?

Lycopene is what gives tomatoes, watermelon and other red fruits (yes, tomatoes are fruits) their ruby hue. Along with providing produce their gorgeous color, this antioxidant helps protect our healthy tissues from being wounded by cell-damaging substances known as free radicals.

Why Is It Good For You?

Regularly chowing down on foods with lycopene have been linked with a lower risk of cardiovascular disease, prostate cancer and macular degeneration (that is, poor eyesight as you get older). It’s important to note that the studies that found these positive effects studied people eating actual tomatoes and not popping lycopene supplements. This tells me that it’s the combo of nutrients found in tomatoes (like lycopene, vitamin C and folate) that may be more effective than lycopene alone.

Where Can I Find It?

Tomatoes are by far the best sources of lycopene (as all our ketchup bottles like to tell us!), but you can also get it from pink grapefruit, watermelon, apricots and guava. Cooked tomatoes and tomato products like canned tomatoes, tomato soup, tomato paste, spaghetti sauce and ketchup actually contain more lycopene than fresh tomatoes. One medium tomato contains about 4 milligrams, but one cup of tomato soup contains close to 25 milligrams -- that’s 6 times more!

There's currently no standard recommendation for a daily dose of lycopene, but here are a few more examples of how much is in some foods. (Remember one fresh tomato has 4 milligrams.)

1 cup tomato juice = 20 milligrams
1/2 cup tomato or spaghetti sauce = 19.4 milligrams
1/2 cup canned tomatoes = 11.8 milligrams
1 cup watermelon = 7.8 milligrams
1/4 cup salsa (with cooked tomatoes) = 7 milligrams
2 tablespoons ketchup = 5.1 milligrams
1 cup pink or red grapefruit = 3.6 milligrams

Next Up

Nutrient to Know: Vitamin C

Which has more vitamin C – a cup of broccoli or an orange? Find out the answer along with other vitamin C facts that may surprise you.

What Nutrients You Absolutely Need When Pregnant

Wondering whether you’re getting the nutrients you need during your pregnancy? Find out five nutrients you should be getting and how to get them.

Everything to Know about Apples

How to select, store and slice fall’s quintessential fruit.

Everything to Know about Grapes

Including the best varieties for snacking and how to cook with fresh grapes.

Everything to Know About Tomatoes

How to choose, cut, store and cook these juicy jewels of summer.

Everything to Know about Cucumbers

And what to make with summer’s crunchiest, most refreshing veggie.

Everything to Know about Watermelon

How to select, cut, store and cook with summer’s most quintessential fruit.

Everything to Know About Basil

And what to cook with summer’s favorite herb.

Everything to Know about Corn

How to select, store, cut and cook summer’s sweetest veggie.

Everything to Know About Mangoes

How to choose, store, cut and cook these sweet tropical fruits.