There are several main ways to supplement lycopene:
1.Through food supplementation
Consume tomatoes:
Tomatoes are one of the most common lycopene-rich foods. You can get the benefits of lycopene by eating raw or cooking tomatoes. Cooking processes such as boiling, sautéing or stewing can break down the cell walls and release more lycopene, thus increasing its absorption.
Lycopene is found in higher amounts in the skin of tomatoes, so try not to peel them and eat them.
Drink tomato juice:
Drinking a glass of fresh tomato juice is also a good way to get lycopene. However, commercially available tomato juice can contain a lot of sugar and additives, so it is recommended to choose sugar-free or low-sugar tomato juice.
Other lycopene-rich foods:
Apart from tomatoes, fruits and vegetables such as persimmon peppers, tomato sauce, watermelon, mango, guava, grapes, carrots, pumpkin, etc. also contain some lycopene. Adding these foods to your diet can increase your lycopene intake.
2.Through supplements
If it is difficult to get enough lycopene in your daily diet, consider using lycopene supplements. These supplements can be purchased at most health food shops and pharmacies. However, it is important to note that supplements should be used in accordance with product instructions and doctor’s advice to avoid excessive intake.
3.Ways to improve absorption
Intake with fat:
Lycopene is fat-soluble and its absorption rate can be improved by consuming it together with fat. For example, add the right amount of oil when cooking tomatoes, or eat raw tomatoes with salad dressing and olive oil.
Heat treatment:
Heat treatment makes it easier for lycopene to be released from the cells and improves its absorption. As a result, cooked tomatoes contain more available lycopene than raw tomatoes.
Combine with other foods:
Certain foods contain ingredients that increase the absorption of lycopene. For example, the flavour component “dienyl disulfide”, which is produced when garlic and onions are cooked, can be heated together with lycopene to increase its absorption rate.
4.Precautions
Moderate intake:
Although lycopene has many health benefits, it does not mean that it can be consumed in unlimited amounts. Excessive intake may bring unnecessary burden. According to the Dietary Reference Intake of Nutrients for Chinese Residents, it is recommended to supplement lycopene with 18 mg per day.
Food Choices:
Try to choose fresh, non-polluted ingredients and avoid overripe or rotten tomatoes and other lycopene-rich foods.
Cooking style:
Avoid adding too much sugar and fat during the cooking process to avoid increasing the burden on the gastrointestinal tract or affecting the absorption of lycopene.
Individual differences:
Different people have different physical conditions and metabolic abilities, and there are also differences in the absorption and utilisation of lycopene. Therefore, when supplementing lycopene, you need to adjust the amount according to your own situation.
In summary, there are various ways to supplement lycopene, either through food intake or supplements. At the same time, it is necessary to pay attention to improve the absorption rate and the right amount of intake.