Lycopene, a carotenoid found in tomatoes and other colorful fruits, may provide some health benefits. Current dietary guidelines do not provide a recommended daily intake for lycopene, however. Still, lycopene-rich fruits and vegetables represent an important part of a healthy diet.
Lycopene
Lycopene, an antioxidant compound, gives color to tomatoes and other red fruits and vegetables. Lycopene-rich fruits include apricots, guava, papaya, pink grapefruit and watermelon. Studies have shown that the body absorbs lycopene in cooked tomatoes and tomato sauce more easily than it does the lycopene in raw tomatoes. Small amounts of oil or fat may improve the body's absorption of lycopene.
Possible Health Benefits
People who maintain healthy diets rich in tomatoes, a lycopene-rich food, may have reduced risks for cardiovascular disease, prostate cancer, stomach cancer and lung cancer. However, lycopene alone may not be responsible for these reduced risks, suggests the American Cancer Society. Lycopene's antioxidant powers may help protect cells from damage by free radicals, reducing cancer risks. Lycopene may also treat human papillomavirus, cataracts and asthma, according to MedlinePlus Medical Encyclopedia. Research has not yet provided sufficient evidence for lycopene's uses, however, according to MedlinePlus.
Supplements
Most people can safely take lycopene in moderate amounts, such as 30 mg daily supplements, according to MedlinePlus. Pregnant and breastfeeding women should avoid taking lycopene supplements because of insufficient research regarding its effects. Individuals with prostate cancer should also avoid lycopene, as some evidence has shown that lycopene may worsen prostate cancer, according to MedlinePlus.
Recommended Fruit and Vegetable Intake
Lycopene-rich fruits and vegetables represent an important part of a healthy diet. The USDA recommends filling at least half of your plate with fruits and vegetables at every meal, according to ChooseMyPlate.gov. The American Cancer Association recommends having five or more servings of fruits and vegetables each day. Include plenty of red and orange vegetables, including tomatoes and tomato juice, in your weekly diet. Women ages 19 to 50 and men ages 51 and over should eat 5 ½ cups of red and orange vegetables each week. Women ages 51 and over should eat 4 cups and men ages 19 to 50 should eat 6 cups, according to ChooseMyPlate.gov.
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