Optimal Lycopene: Natural Sources, Health Benefits, and How to Maximize Absorption

What is lycopene, and why is it important for your health?

Lycopene is a powerful antioxidant found abundantly in tomatoes, as well as in watermelon and other red fruits and vegetables. Studies show that lycopene can promote heart health, protect the skin from UV rays, reduce the risk of prostate cancer, and improve fertility. Additionally, research indicates that lycopene can enhance blood sugar regulation and lower the risk of several types of cancer. But did you know that how you consume lycopene-rich foods determines how much your body actually absorbs? In this article, you will learn how to maximize lycopene absorption for optimal benefits, as well as which foods and recipes provide the most of this potent antioxidant.

Lycopene – The Powerful Antioxidant for Heart, Skin, and Overall Health

Lycopene is one of nature's most powerful antioxidants and is well known for its beneficial effects on cardiovascular health, skin protection, cancer prevention, and fertility. While tomatoes contain the highest amounts of lycopene, other red and pink fruits such as watermelon, pink grapefruit, papaya, and guava are also good sources. To ensure maximum absorption, it is crucial to understand how best to utilize this potent plant nutrient.

Why is lycopene so important?

Lycopene belongs to a group of plant compounds, or pigments, called carotenoids. These red-orange pigments help neutralize free radicals from metabolism, protecting our cells from oxidative stress and reducing inflammation.

Studies have shown that a high intake of lycopene can contribute to:

Cardiovascular health: Reduces LDL cholesterol and improves blood vessel function with a daily intake of 6–25 mg (Imran et al., 2020).
Prostate cancer: Studies suggest that 15–30 mg per day can lower the risk of prostate cancer and slow disease progression (Balali et al., 2025).
Skin protection: 10–40 mg of lycopene daily may reduce UV-induced damage and provide natural sun protection (Basu & Imrhan, 2007).
Male fertility: A daily intake of 10–20 mg has been shown to improve sperm quality and motility.
Metabolic syndrome and diabetes: Lycopene may enhance insulin sensitivity and reduce inflammation at doses of 10–30 mg per day (Inoue et al., 2022).

How long does lycopene remain in the body?

Lycopene is fat-soluble, meaning it can be stored in fat tissue. Studies show that lycopene has a relatively long retention time in the body, making frequent daily doses unnecessary to maintain stable blood levels. Regular consumption of lycopene-rich foods ensures a steady concentration in the bloodstream over time (Arballo et al., 2021).

Natural Sources of Lycopene

Lycopene is found in various fruits and vegetables, but tomatoes are by far the best source.

Here are some of the top dietary sources per 100 grams:

Tomato paste – approx. 40 mg
Tomato ketchup – approx. 15 mg
Sun-dried tomatoes – approx. 25 mg
Cooked tomatoes – approx. 10–15 mg
Commercial tomato juice (pasteurized) – approx. 10–15 mg per 100 ml
Guava – approx. 5 mg
Watermelon – approx. 4–5 mg
Raw tomatoes – approx. 3–5 mg
Papaya – approx. 2–3 mg
Pink grapefruit – approx. 1–2 mg

How to Maximize Lycopene Absorption

Choose cooked tomatoes: Lycopene in tomatoes is primarily bound within the cell walls in complex structures of fiber and proteins. This makes it difficult for the body to absorb lycopene effectively when tomatoes are eaten raw. Cooking tomatoes or processing them into tomato paste or juice breaks down these cell walls, making lycopene more bioavailable.
Add fat: Since lycopene is fat-soluble, combining it with olive oil, avocado, or fatty fish enhances its absorption.
Pair with other antioxidants: Vitamin C-rich vegetables like bell peppers and citrus fruits can boost lycopene’s effectiveness by protecting it from oxidative degradation.
Include lycopene in daily meals: Make it a habit to eat tomatoes, watermelon, and papaya in your warm dishes. Drinking a glass of tomato juice with meals can also help, as dietary fats aid in lycopene absorption.

6 Easy and Delicious Lycopene-Rich Recipes

Tomato Sauce with Olive Oil
Sauté chopped onion and garlic in olive oil, add canned crushed tomatoes, oregano, and basil, and simmer on low heat for 15–20 minutes. Perfect for pasta or as a sauce for fish and chicken. You can find this recipe in the GØT app – read more here!
Baked Tomatoes with Feta Cheese and Herb
Slice tomatoes in half, drizzle with olive oil, and season with oregano, basil, and salt. Top with feta cheese and bake at 180°C for 20 minutes.
Oven-Baked Salmon with Tomato and Bell Pepper Salsa
Make a salsa with chopped tomatoes, red bell pepper, olive oil, garlic, and lemon juice. Place over salmon fillet and bake at 200°C for 15–20 minutes.
Shakshuka – Eggs in Tomato Sauce
Sauté onion, garlic, and bell pepper in olive oil, add chopped tomatoes, and let simmer. Crack eggs into the sauce and let them poach until the whites are set. Serve with whole-grain bread. Find the recipe here!
Sautéed Tomatoes with Avocado and Mozzarella
Sauté halved cherry tomatoes in olive oil until caramelized. Serve with avocado, mozzarella, arugula, and basil.
Grilled Watermelon with Feta Cheese and Pistachios
Slice watermelon, brush with olive oil, and grill briefly on both sides. Top with crumbled feta cheese, pistachios, and balsamic vinegar.

By incorporating lycopene as a powerful antioxidant into your diet, you can reap its many health benefits. Cooking lycopene-rich foods and combining them with healthy fats optimizes absorption and ensures maximum health gains. Make tomatoes, with their vibrant red color, watermelon, papaya, and other lycopene-rich foods a daily part of your diet, and enjoy both their flavor and their health-boosting effects!

Don't miss out on the many delicious recipes and tips for enhanced well-being in the GØT app!

Referanser:

Story, Erica N., et al. "An update on the health effects of tomato lycopene." Annual review of food science and technology 1.1 (2010): 189-210.
Imran, Muhammad, et al. "Lycopene as a natural antioxidant used to prevent human health disorders." Antioxidants 9.8 (2020): 706.
Inoue, Takuro, et al. "Effect of lycopene intake on the fasting blood glucose level: a systematic review with meta-analysis." Nutrients 15.1 (2022): 122.
Arballo, Joseph, Jaume Amengual, and John W. Erdman Jr. "Lycopene: A critical review of digestion, absorption, metabolism, and excretion." Antioxidants 10.3 (2021): 342.
Balali, Arghavan, et al. "Dietary intake of tomato and lycopene, blood levels of lycopene, and risk of total and specific cancers in adults: a systematic review and dose–response meta-analysis of prospective cohort studies." Frontiers in Nutrition12 (2025): 1516048.
Basu, Antik, and Vicky Imrhan. "Tomatoes versus lycopene in oxidative stress and carcinogenesis: conclusions from clinical trials." European journal of clinical nutrition 61.3 (2007): 295-303.