Lycopene is a plant pigment that gives foods like tomatoes, grapefruit, and watermelon their red and pink hues. That's sort of cool. But what's even better is that lycopene is an antioxidant molecule that can combat free-radical damage to the cells in your body and helps with decreasing blood pressure.
A 2021 evaluation of 11 research suggested that lycopene may help lower systolic pressure (the highest number of your blood pressure measurement) (the top number of your blood pressure reading). The number reveals how much pressure is being placed on the artery walls while your heartbeats. This reducing impact is considerably more significant in those with excessive blood pressure.
Lycopene is part of the carotenoid family, which is a group of chemicals linked to vitamin A. Other essential carotenoids included alpha-carotene, beta-carotene, beta-cryptoxanthin, lutein, and zeaxanthin.
What are Carotenoids?
Various studies have shown that consuming a diet high in lycopene-containing foods is connected with a lower risk of prostate cancer.
Other research implies that lycopene aids with macular degeneration, however these advantages have only been established in observational (rather than clinical) trials. So it's conceivable that lycopene has a synergistic impact with other antioxidants or minerals. Foods that are rich in lycopene also tend to be high in vitamin c, folate, and potassium.
Because lycopene-rich meals also include many other key nutrients, it's best to acquire your lycopene through entire foods rather than tablets.
Spaghetti Sauce
Fresh meals are often healthier for your health. But, when it comes to lycopene, you're better off with processed meals since they are heat stable. Research suggests that cooking tomatoes for at least 2 hours at 100 degrees Fahrenheit releases the lycopene making them readily accessible by the body. Canned tomatoes are also a fantastic alternative.
Spaghetti sauce (or any red sauce prepared from tomatoes) is high in lycopene and other vitamins and minerals. Try creating homemade spaghetti sauce or check for options that are reduced in salt, like Eden Organic Spaghetti Sauce. Make it a healthful supper by serving whole-grain spaghetti with a garden salad on the side.
Tomato Juice
Drinking tomato juice as a beverage is another excellent method to acquire lycopene. One cup of tomato juice includes lycopene, is low in calories, and also has lots of vitamin A and vitamin C.
Watermelon
Take a watermelon and chop it into many slices. You'll receive a little lycopene with every mouthful. Watermelon is also a fantastic source of potassium, vitamin C, and vitamin A. Plus it's minimal in calories. Watermelon may be eaten all alone or for a delicious salad.
Salsa
Using salsa as a dip or a topping is another fantastic method to get lots of lycopene. Make your own salsa or purchase a healthful ready-to-serve salsa like Muir Glen Organic Salsa. It's such a versatile food—salsa is natural with baked tortilla chips, but it also tastes excellent with eggs, or on top of potatoes.
Grapefruit
Pink grapefruit doesn't contain as much lycopene as the other foods listed, but it's low in calories and is also a good source of vitamins A and C. You may also eat pink grapefruit juice to acquire some lycopene in your diet. Just watch out for any additional sugar.
