Lycopene, the natural carotenoid that gives tomatoes their red colour is one of the
most powerful antioxidants found in foods1. Antioxidants help to protect cells from
the damage caused by free radicals. Due to its antioxidant strength, considerable research is being conducted into
the health benefits of Lycopene. The strongest scientific evidence is for the role
of Lycopene in supporting prostate health. A study by the Harvard School of
Public Health suggests that people eating seven to ten servings a week of
Lycopene-rich foods may have the most valuable health effect 2. While the human body does not produce Lycopene, it is readily available through
smart, easy and tasty diet choices. Lycopene occurs naturally in many red foods,
such as watermelon, pink grapefruit and tomatoes. Tomato paste, however,
provides one of the richest sources of Lycopene, as cooking and processing
tomatoes stimulates and concentrates the Lycopene content. Adding a little fat
such as olive oil when cooking with tomato products increases the body’s
absorption of Lycopene. |
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How can I get more Lycopene in my diet?Eating more fruit and vegetables, including tomato based products, is one of the
easiest ways people can significantly improve their health and help prevent the
onset of certain diseases 3. Lycopene should be eaten in conjunction with the full
range of nutrients occurring in tomatoes and other fruits and vegetables in order
to achieve the greatest antioxidant effect. Tomato paste offers one of the richest
natural sources of Lycopene. While there is currently no official recommended level of Lycopene intake,
suggestions range from about five up to 35mg of Lycopene per day. This could
be achieved by consuming at least one or two servings of tomatoes or tomato
products every day.
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Lycopene Comparison Table
Product |
Lycopene (mg/100g) |
Serving Size |
Lycopene (mg/serving) |
| Tomate Paste |
42.2 |
30mL (2 tbsp) |
13.8 |
| Spaghetti Sauce |
21.9 |
125mL (1/2 cup) |
28.1 |
| Chilli Sauce |
19.5 |
30mL (2 tbsp) |
6.7 |
| Tomate Sauce |
14.1 |
60mL (1/4 cup) |
8.9 |
| Tomate Juice |
9.5 |
250mL (1 cup) |
25.0 |
| Pink Grapefruit |
4.0 |
123g (1/2) |
4.9 |
| Raw Tomato |
3.0 |
123g (1 medium) |
3.7 |
1 Rao, A.V. & Agarwal, S. (1999), ‘Role of lycopene as an antioxidant carotenoid in the prevention of chronic disease: a review’. Nutrition Research 19 (2): 305-323.
2 Giovannucci, E., Ascherio, A., Rimm, E.B., Stampfer, M.J., Colditz, G.A., Willet, W.C. (1995), ‘Intake of carotenoids & retinol in relation to risk of prostate cancer.’ Journal of the National Cancer Institute 87: 1767-1776.
3 National Health & Medical Research Council (2003), ‘Food for Health – Dietary Guidelines for Australian Adults.’ Commonwealth of Australia.
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