Ripe tomatoes that ripen seasonally, heat-treated with peel and prepared with vegetable fats are the best source of lycopene.
When describing individual fruits and vegetables, we often come across the term "lycopene" and words of praise for its role in the body. But what exactly is lycopene, where do we find it, what are its properties and how can we increase its proportion and availability in the diet?
What is lycopene?
Lycopene is a substance that belongs to the group of plant pigments carotenoids. The group of carotenoids also includes one perhaps much better known plant pigment - beta-carotene.
Where do we find lycopene?
Just as beta-carotene is responsible for the bright orange color of carrots and sweet potatoes, so is lycopene responsible for the red color of tomatoes. Although tomato is the most famous "host" of lycopene, lycopene is also found in other plants such as watermelon, papaya, carrot and red pepper.
Ripe tomatoes that ripen seasonally, heat-treated with peel and prepared with vegetable fats are the best source of lycopene.
When describing individual fruits and vegetables, we often come across the term "lycopene" and words of praise for its role in the body. But what exactly is lycopene, where do we find it, what are its properties and how can we increase its proportion and availability in the diet?
What is lycopene?
Lycopene is a substance that belongs to the group of plant pigments carotenoids. The group of carotenoids also includes one perhaps much better known plant pigment - beta-carotene.
Where do we find lycopene?
Just as beta-carotene is responsible for the bright orange color of carrots and sweet potatoes, so is lycopene responsible for the red color of tomatoes. Although tomato is the most famous "host" of lycopene, lycopene is also found in other plants such as watermelon, papaya, carrot and red pepper.
Because its main role in the body is antioxidant, it can prevent many damage, including skin damage.
The proportion of lycopene in plant products depends on a number of factors such as variety, climate, growing and ripening conditions, and the stage of maturity of the fruit itself.
Thus, more mature fruits usually contain more lycopene, and fruits that are bright red are an indicator of a higher proportion of lycopene than paler ones.
In terms of growth and ripening conditions, fruits that ripen outdoors have a higher proportion of lycopene compared to those in greenhouses. The proportion of lycopene also increases with ripening, so the mature ones contain more lycopene than the immature ones.
How to increase the proportion and availability of lycopene?
In general, in most plant products, the highest concentrations of nutrients are found in the peel or skin of the fruit, which is also the case with lycopene.
Heat treatment of the fruit also increases the lycopene content because heating releases the lycopene contained in the fruit cells. Therefore, tomato concentrates or sauces are an excellent source of lycopene.
What is also interesting and important when we talk about lycopene is that it is fat soluble so its availability in food increases if a fruit containing lycopene is prepared with fats. Simple salsa or bolognese sauce for example are a great source of lycopene.
Impact of lycopene on health
Lycopene is an antioxidant that binds free oxygen radicals and thus can prevent unwanted reactions in the body.
In addition to preventing adverse reactions on its own, it can also improve the body's ability to fight harmful influences and inflammatory processes on its own.
Studies of the role of lycopene in human health have shown that it can have a protective effect in the fight against certain cancers, which is most pronounced in prostate cancer.
Because it has an antioxidant effect, lycopene can also prevent skin damage, preventing the destruction of collagen. Although it cannot prevent any damage that may have already occurred, it can slow down the formation of new ones and help maintain the elasticity and firmness of the skin.
Recent research also suggests that lycopene may have a protective effect on the skin against harmful sun rays, thus reducing its possible damage.
How to consume lycopene?
Whole tomato sauces prepared with vegetable fats such as olive oil are an excellent source of lycopene. For example, pasta with tomato sauce or occasional pizza with tomato sauce can significantly contribute to its concentration in the body.
jedna od zanimljivosti kada je paradajz u pitanju je ta da je zdravije jesti ga kuvanog nego u sirovom stanju sto je jako veliki paradoks