Introduction:
This article focuses on the properties and antioxidant action of lycopene. Scientific studies on the effectiveness of this antioxidant will be presented, as well as a comparison with other plant-based antioxidants.
1. Properties and antioxidant action of lycopene:
Lycopene, the strongest plant-based antioxidant documented in research, has many beneficial properties for our body. As a carotenoid, it participates in the process of photosynthesis, protecting plant cells from the harmful effects of sunlight. Scientific studies confirm the effectiveness of lycopene as a strong antioxidant.
Compared to other plant-based antioxidants, lycopene is distinguished by its power and stability. Studies have shown that it has a greater ability to neutralize free radicals than other substances with similar effects. Additionally, lycopene is more resistant to oxidation than other carotenoids.
2. Key sources of lycopene:
Tomatoes are the main source of lycopene, an antioxidant with documented antioxidant activity. It was from tomatoes that lycopene was first isolated, almost 150 years ago. However, it is worth knowing that this valuable compound is also found in other red vegetables and fruits. These rich sources of lycopene include peppers, guava fruits, pink grapefruit, watermelon, papaya, apricots, strawberries, rosehip fruit, carrots, sweet potatoes, and pumpkins.
It is worth noting that the lycopene content may vary depending on the variety of tomatoes. Some varieties, such as mandarin tomatoes (orange), have up to 8-10 times higher bioavailability of this antioxidant compared to other varieties. Therefore, it is worth choosing different varieties of tomatoes and consuming other red vegetables and fruits to provide the body with the appropriate amount of lycopene.
3. Factors affecting the bioavailability of lycopene:
The bioavailability of lycopene in tomatoes depends on various factors, such as temperature, time of year, microclimate, and soil quality. All of these elements affect the amount and quality of lycopene in fruits.
One factor affecting the bioavailability of lycopene is the ambient temperature during fruit growth. Studies have shown that the optimal temperature for accumulating lycopene is between 16 and 26 degrees Celsius. Temperatures above 35 degrees Celsius can lead to the conversion of lycopene to beta-carotene.
The next important factor is the time of year. In the peak season in summer, the lycopene content in tomatoes is higher than in the period from autumn to spring. Additionally, the microclimate, sunlight exposure of the growing area, and high quality of soil and fertilizers are also essential for the lycopene content in tomatoes.
Mandarin tomatoes, or orange varieties of tomatoes, have a higher bioavailability of lycopene compared to other varieties. Therefore, it is worth choosing these varieties to provide the body with more of this valuable antioxidant.
The form of serving tomatoes also affects their bioavailability. Raw fruits contain lycopene in a poorly absorbable form. Therefore, it is worth blanching tomatoes or cooking them before consuming them to improve their bioavailability. It is important, however, not to remove the skin, as it is in it that the largest amount of lycopene is found. Heat treatment leads to the concentration of lycopene, so the best results are obtained by baking or stewing in the range of 130-140 degrees Celsius. High temperature breaks down cell walls and releases lycopene from the cell matrix, making it more absorbable by the human body, without losing its antioxidant potential. It is important, however, not to exceed 172-175 degrees Celsius, as above this temperature lycopene melts and is destroyed.
4. Heat treatment methods for maximum bioavailability of lycopene:
There are many different heat treatment methods that can increase the bioavailability of lycopene from tomatoes. Proper preparation and heat treatment of fruits can help release this valuable antioxidant from plant cells and ensure its maximum bioavailability.
One of the most popular ways to heat treat tomatoes is baking or stewing. The optimal temperature for baking or stewing is 130-140 degrees Celsius. High temperature breaks down the cell walls of fruits and releases lycopene, making it more absorbable by the human body. It is important, however, not to exceed 172-175 degrees Celsius, as lycopene may be destroyed above this temperature preheated oven at 140 degrees Celsius, which will quickly heat the fruits and extract more of the antioxidant.
Another way to increase the bioavailability of lycopene is to consume it with fat. Lycopene is a fat-soluble compound, so consuming it with fat helps it to be absorbed better by the body. Healthy fats, such as those found in olive oil, avocados, and nuts, are especially good for this purpose.
Here are some tips for increasing the bioavailability of lycopene in your diet:
- Choose ripe, red tomatoes, as they have the highest lycopene content.
- Cook tomatoes before eating them, as this helps to break down the cell walls and release the lycopene.
- Add a healthy fat to your meal when eating tomatoes, such as olive oil, avocado, or nuts.
- Eat a variety of red vegetables and fruits, as they are all good sources of lycopene.
5. Impact of combinations with other ingredients on the bioavailability of lycopene:
Research shows that combining tomatoes with certain other food components can increase the absorption of lycopene by the body. One such ingredient is avocado. Combining tomatoes with avocado can increase the bioavailability of lycopene by up to four times. Avocado is rich in healthy fats, which help to dissolve and absorb lycopene, which is fat-soluble. Therefore, it is worth adding avocado chunks to tomato salads or preparing guacamole as a side dish to tomato dishes.
Other food ingredients that have a beneficial effect on the absorption of lycopene include cabbage, garlic, onion, radish, wasabi, horseradish, and rocket. These vegetables and spices contain sulfur compounds and phytoncides, which can support the absorption of lycopene by the body. They can be added to tomato salads or used as ingredients in main dishes.
Adding fat to a dish can also increase the bioavailability of lycopene. Olive oil is particularly recommended, as it is a healthy source of unsaturated fats. Adding olive oil to a tomato dish will not only improve the taste of the dish, but also help the body to better absorb lycopene. It is worth remembering, however, that products with a reduced fat content may weaken the bioavailability of lycopene, so it is worth choosing healthy sources of fat to combine with tomatoes.
6. Lycopene and the Mediterranean diet:
Lycopene, due to its many health benefits, fits perfectly into the Mediterranean diet. This traditional diet, rich in vegetables, fruits, olive oil, and other healthy ingredients, is known for its positive impact on health and longevity.
Tomatoes and other red vegetables and fruits are an integral part of the Mediterranean diet. The richness of lycopene in these products makes them not only tasty and aromatic, but also beneficial for our body. Lycopene, as a strong antioxidant, helps to protect cells from the harmful effects of free radicals. Regular consumption of tomatoes and other red vegetables and fruits can help to reduce the risk of many diseases, such as heart disease, cancer, and eye diseases.
Conclusion:
Lycopene is a powerful antioxidant with many health benefits. It is found in abundance in tomatoes and other red vegetables and fruits. The bioavailability of lycopene can be increased by cooking tomatoes, consuming them with fat, and combining them with other food ingredients that support its absorption. Eating a diet rich in lycopene-containing foods, such as the Mediterranean diet, is a great way to reap the health benefits of this antioxidant.
