Food First: Lycopene
by GRP dietician Megan Chacosky
To wrap up the summer’s “Food First” series, we have one of the brightest food nutrients: lycopene. Lending its vibrant hues of rich reds, pinks, purples, and oranges to many summery produce staples, lycopene also boasts an impressive antioxidant function when consumed regularly in the diet. Additionally, many of the top ranking lycopene-rich foods’ abilities to support overall health for athlete populations are further enhanced by naturally containing other recovery-boosting nutrients:
Occasionally dubbed the “cancer-fighting phytonutrient,” lycopene has been well-researched for its numerous health functions, including offsetting unwanted inflammation, cardiovascular dysfunction and cholesterol imbalance, as well as macular degeneration. Compared with other antioxidant nutrients, lycopene appears to be one of the most efficient at reducing reactive oxidative species (ROS), or free radical oxygen atoms created in the body by stress, due to its shape and ability to move within lipid molecules. Because lycopene supplements often remove or synthesize this antioxidant apart from its supporting vitamins and minerals found naturally in food, these typically end up being shaped and absorbed less efficiently than when consumed through food. So especially towards the end of summer, as workouts (and possibly weather) pick up in intensity or the back-to-school rush has you running around a bit more than normal - literally or figuratively, including more lycopene-rich foods can help stabilize the gut microbiome and bolster the body’s natural immune response to maintain a manageable level of inflammation.
Unlike many nutrients found in our fruits and vegetables, the bioavailability of lycopene - its ability to be more fully digested, absorbed, and utilized within the body - is actually enhanced through the process of cooking. If you’re not quite ready to turn those end of season tomatoes into sauce just yet, combining lycopene foods with fat sources can also improve its bioavailability. Some of my favorite summer and early fall recipes to pair these powers together include Tomato Crostinis with fresh herbs and a generous drizzle of olive oil, Bell Pepper & Avocado Salsa, Sesame-Ginger Carrot Slaw, or salted watermelon slices for a post-workout snack.
Want to maintain your lycopene levels throughout the colder months as well? Here are a few other great sources of lycopene to keep in rotation year-round:
