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how to get lycopene from tomato


Introduction to Lycopene

Lycopene is a powerful antioxidant that has been associated with numerous health benefits, including reduced risk of heart disease and cancer. It is found in several fruits and vegetables, but most notably in tomatoes. In this article, we will discuss how to get lycopene from tomatoes.

What is Lycopene?

Before we delve into how to get lycopene from tomatoes, it is important to understand what lycopene is. Lycopene is a naturally occurring chemical that gives fruits and vegetables a red color. It is one of a number of pigments called carotenoids. Lycopene is a potent antioxidant that can protect the body's cells from damage.

How to Get Lycopene from Tomatoes

Now that we know what lycopene is, let's explore how to get lycopene from tomatoes. There are several ways you can increase your lycopene intake from tomatoes.

Cook Your Tomatoes

Cooking tomatoes can actually increase their lycopene content. The heat breaks down the plant's cell walls, making the lycopene more available. You can cook tomatoes in various ways such as roasting, grilling, or sautéing.

Eat Processed Tomatoes

Processed tomatoes, like tomato paste and tomato sauce, contain even more lycopene than fresh ones because they are concentrated. So, consuming products like pasta sauce, tomato soup, or even ketchup can significantly boost your lycopene intake.

Pair Tomatoes with Fat

Lycopene is fat-soluble, meaning it is better absorbed when consumed with fat. Adding a healthy fat, like olive oil or avocados, to your tomatoes can enhance your body's absorption of lycopene.


Getting lycopene from tomatoes is relatively easy and can be done by cooking the tomatoes, eating processed tomato products, or pairing tomatoes with fats. By incorporating these methods into your diet, you can enjoy the many health benefits that lycopene has to offer.

Remember, while tomatoes are a great source of lycopene, it's also important to maintain a balanced diet with a variety of fruits and vegetables for overall health and wellbeing.

Other Sources of Lycopene

While tomatoes are an excellent source of lycopene, they are not the only source. Other fruits and vegetables that contain lycopene include watermelons, pink grapefruits, apricots, and pink guavas. By incorporating these foods into your diet, you can further boost your lycopene intake.

The Benefits of Lycopene

Lycopene is not just a pigment that gives tomatoes their red color. It's a potent antioxidant with a range of health benefits. Some of the main benefits of lycopene include:

  • Heart health: Studies have shown that lycopene may help lower the risk of heart disease by reducing LDL cholesterol and blood pressure.
  • Cancer prevention: Lycopene has been linked to a reduced risk of certain types of cancer, including prostate, lung, and stomach cancers.
  • Skin protection: Lycopene can help protect the skin from damage caused by the sun's UV rays, potentially reducing the risk of skin cancer.
  • Eye health: Lycopene may help prevent age-related macular degeneration, a common cause of vision loss in older adults.

Final Thoughts

Knowing how to get lycopene from tomatoes and other sources can contribute to a healthier lifestyle. Remember, while lycopene is beneficial, it's best to consume it as part of a balanced diet rather than relying on supplements. Always aim for a variety of fruits and vegetables in your diet to ensure you're getting a wide range of nutrients.

Tips for Incorporating More Lycopene into Your Diet

Here are a few practical tips to help you incorporate more lycopene into your daily diet:

  • Make a tomato salad: Combine fresh tomatoes with mozzarella and basil, drizzle with olive oil for a delicious and healthy salad.
  • Add tomato paste to your recipes: Use tomato paste in your soups, stews, and sauces to boost their lycopene content.
  • Enjoy a fruit salad: Mix watermelon, pink grapefruit, and apricot for a refreshing and lycopene-rich dessert.
  • Drink tomato juice: A glass of tomato juice can be a quick and easy way to increase your lycopene intake. Just be sure to choose a version without added sugars.

The Role of Lycopene in a Balanced Diet

While understanding how to get lycopene from tomatoes is beneficial, it's also important to remember that a balanced diet is about more than just one nutrient. A healthy diet should include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods provide a range of essential nutrients that work together to support overall health.


Lycopene is a powerful antioxidant that offers numerous health benefits. Tomatoes are an excellent source of this nutrient, and there are several ways to increase your lycopene intake from this versatile fruit. Whether you prefer them fresh, cooked, or in processed form, tomatoes can make a valuable addition to a balanced and nutritious diet.

Lycopene and Dietary Supplements

While getting lycopene from natural food sources like tomatoes is the best approach, some people may consider taking lycopene supplements. These can be a useful option for those who struggle to get enough lycopene from their diet. However, it's important to remember that supplements should not replace a balanced diet. Always consult with a healthcare professional before starting any new supplement regimen.

The Importance of a Colorful Diet

Lycopene is just one of many beneficial plant compounds found in fruits and vegetables. Each color represents different nutrients, so eating a rainbow of fruits and vegetables is a great way to ensure you're getting a wide range of these compounds. For example, orange and yellow fruits and vegetables are high in beta-carotene, while green ones are rich in lutein and zeaxanthin.


In conclusion, knowing how to get lycopene from tomatoes is an essential part of a balanced diet and healthy lifestyle. Incorporating tomatoes and other lycopene-rich foods into your meals can provide a host of health benefits. Remember, a colorful plate is a healthy plate!

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