Lycopene is a natural carotenoid that can neutralize free radicals 10 times more than vitamin E. When the body absorbs enough lycopene, it helps reduce oxidative stress - the leading cause of DNA damage and promote cell aging.
A study in the European Journal of Nutrition showed that the group of people who supplemented 15 mg of lycopene per day (equivalent to 1-2 ripe tomatoes or 100 ml of tomato juice) had a slower biological aging rate of 13% and a 25% reduction in lipid peroxidation (fat oxidation index) compared to the control group.
According to the National Institutes of Health (NIH), a diet rich in tomatoes can reduce the risk of cardiovascular disease by 26% thanks to its ability to regulate cholesterol and reduce endovascular inflammation.
Lycopene in tomatoes helps prevent the oxidation of LDL-cholesterol, the cause of atherosclerosis.
People who eat cooked tomatoes at least 5 times a week have a CRP (assessment of inflammation in the body) lower than 18% and an average blood pressure reduction of 6 mmHg.
This mechanism is explained by the fact that lycopene works more strongly when released in a fatty environment, especially when tomatoes are cooked with olive oil, helping to increase absorption by 3 times compared to raw tomatoes.
The liver is an organ that is greatly affected by free radicals during metabolism. Lycopene has the ability to reduce liver fat accumulation and inhibit liver cell inflammation.
A clinical trial of over 120 people with non-alcoholic fatty liver disease (NAFLD) published in Hepatology Research (2024) showed that after 12 weeks of supplementing 20 mg of lycopene/day, the participants had an average reduction of 15% of ALT liver enzymes and 12% of liver fat.
According to the Journal of Clinical Nutrition, lycopene is a fat-soluble compound, so eating tomatoes with oil is the best way to increase absorption.
Red tomatoes or cooked tomatoes (such as tomato sauce, tomato soup) have an easily absorbed lycopene content 2-3 times higher than raw tomatoes.
Eating tomatoes for lunch or dinner, the time when the body absorbs the most powerful antioxidants, helps increase the effectiveness of cell protection.
Experts recommend a suitable amount of tomatoes as 1-2 ripe fruits per day, or equivalent to 100-150 ml of unsweetened tomato juice. Combining tomatoes with olive oil, avocado or salmon helps optimize absorption and antioxidants.
