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how to get lycopene


Unveiling the Secret: How to Get Lycopene

Lycopene, a powerful antioxidant, is a carotenoid that gives fruits and vegetables their red color. It's most often associated with tomatoes, but it can also be found in other fruits and vegetables. This article will guide you on how to get lycopene from your diet and supplements.

Getting Lycopene from Foods

The most common source of lycopene is tomatoes. Cooking tomatoes, such as in tomato sauce or paste, can actually increase the bioavailability of lycopene. Other good sources include guava, watermelon, papaya, grapefruit, sweet red peppers, asparagus, purple cabbage, and mangos.

Getting Lycopene from Supplements

If you're not a fan of these foods or want to ensure you're getting enough lycopene, you can also consider taking a lycopene supplement. These are usually available in capsule or softgel form and can be a convenient way to boost your lycopene intake. However, keep in mind that supplements should not replace a balanced diet but rather complement it.

Benefits of Lycopene

Lycopene is known for its antioxidant properties, which help protect cells from damage. It has been linked to heart health, prostate health, and protection against certain types of cancers. Some studies even suggest that lycopene can help protect the skin against harmful UV rays.


Whether you choose to get your lycopene from food or supplements, it's clear that this powerful antioxidant can have many health benefits. Remember, the key is to maintain a balanced diet rich in fruits and vegetables. So, now that you know how to get lycopene, it's time to incorporate it into your daily routine.

How Much Lycopene Do You Need?

There isn't a set daily requirement for lycopene. However, studies suggest that consuming about 10 to 20 milligrams per day can provide health benefits. This is equivalent to about half a cup of cooked tomatoes or tomato juice.

Tips for Increasing Your Lycopene Intake

Here are some easy ways to increase your lycopene intake: 1. Add a serving of tomato sauce to your pasta or pizza. 2. Enjoy a glass of tomato juice or vegetable juice blend. 3. Incorporate more fruits and vegetables that are high in lycopene into your diet. 4. Consider taking a lycopene supplement if you're not getting enough from your diet.

Potential Side Effects and Interactions

While lycopene is generally considered safe, it's important to note that consuming large amounts through supplements may lead to side effects like nausea, diarrhea, stomach cramps, and bloating. If you're taking any medication or have any health conditions, it's best to talk to your doctor before starting a new supplement regimen.

The Bottom Line

Lycopene is a powerful antioxidant that can offer numerous health benefits. By incorporating more lycopene-rich foods into your diet or taking a supplement, you can easily learn how to get lycopene and start reaping its benefits. As always, it's important to maintain a balanced diet and consult your healthcare provider before starting any new supplement regimen.

Cooking Tips to Boost Lycopene Absorption

Interestingly, cooking tomatoes can actually increase their lycopene content. This is because heat makes lycopene more bioavailable, or easier for your body to absorb. Here are some cooking tips: 1. Simmer tomatoes in olive oil. Fat increases the absorption of lycopene. 2. Make homemade tomato sauce or soup. Cooking and pureeing tomatoes enhances lycopene availability. 3. Roast or grill vegetables like red peppers and asparagus, which also contain lycopene.

Lycopene and Your Skin

Research has suggested that lycopene may help protect your skin from sun damage. It's not a substitute for sunscreen, but consuming lycopene-rich foods or taking a supplement could provide additional protection against harmful UV rays. This is another compelling reason to learn how to get lycopene.

Final Thoughts

Incorporating lycopene into your diet is a smart move for overall health. Remember, it's always best to get nutrients from whole foods whenever possible. However, if you're unable to get enough lycopene from your diet, supplements are a viable option. As with any dietary changes or supplementation, it's wise to consult with a healthcare provider.

Choosing Lycopene Supplements

When choosing a lycopene supplement, look for one that is made by a reputable company and has been tested for purity and potency. The dosage can vary, so it's important to follow the manufacturer's instructions.

Storing Lycopene-rich Foods

To maximize the lycopene content of your fruits and vegetables, store them at room temperature. Refrigeration can actually reduce the lycopene content of tomatoes. Moreover, cut tomatoes should be consumed as soon as possible, as exposure to air can also decrease lycopene levels.

Lycopene and Healthy Lifestyle

While understanding how to get lycopene is important, it's just one piece of the puzzle. A healthy lifestyle that includes a balanced diet, regular exercise, adequate sleep, and stress management is crucial for overall health and well-being. Lycopene is a powerful tool in your health arsenal, but it's most effective when combined with other healthy habits.


Lycopene is a potent antioxidant that can provide numerous health benefits. Whether you choose to get it from foods or supplements, it's a valuable addition to a healthy lifestyle. So, now that you know how to get lycopene, why not start incorporating it into your daily routine? Your body will thank you.

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