Lycopene is an antioxidant that provides multiple health benefits. Also classified as a carotenoid, lycopene gives some fruits and vegetables, such as tomatoes, watermelon and pink grapefruit, their red color. It protects against inflammation, aging and several diseases and helps maintain mental health and cognitive function. A lycopene deficiency may cause oxidative stress, which increases your risk of developing various diseases. This article covers what lycopene is, how it works, its impact on your emotional well-being and what foods to add to your diet to ensure you get enough lycopene.
What Is Lycopene and How Does It Work?
Lycopene is a carotenoid that gives watermelons, pink grapefruit, tomatoes and tomato-based products their red color. It’s also available as a dietary supplement used to help improve blood sugar levels, maintain health and cognitive function and protect against:
- Heart disease
- Cancer
- Inflammation
- Aging
- Several additional diseases
As an antioxidant, lycopene prevents LDL cholesterol, also known as bad cholesterol, from oxidizing, hardening and narrowing the arteries.
Lycopene’s Impact on Mental Health
The brain is extremely vulnerable to oxidative stress, which is an imbalance of the free radicals that causes cell damage. Brain cell damage is linked to neurodegenerative diseases and a variety of mental health disorders, such as depression, anxiety and dementia. Lycopene provides multiple benefits, including:
- Protects against oxidative stress. Lycopene helps neutralize free radicals to prevent degenerative disease.
- Reduces inflammation. Chronic inflammation has been linked to dementia and other memory-related illnesses. Lycopene helps reduce inflammation in the brain and regulate moods.
- Reduces the risk of depression. Maintaining adequate levels of lycopene in the brain helps reduce the risk of depression and anxiety.
- Supports neurotransmitter function. Lycopene can help regulate serotonin and dopamine, which are the feel-good neurotransmitters.
Scientific Studies Linking Lycopene to Mood and Cognitive Health
Recent research links lycopene to improving mood and maintaining cognitive health. The following are summaries of some of these studies and their key findings.
2025 Food Science and Nutrition Study
A study by the Chongqing Municipal Public Health Bureau showed lycopene raises the level of brain-derived neurotrophic factor, a protein needed for learning, memory and brain function. Individuals treated with lycopene showed improvements in neural communication and brain health and reduced levels of depression.
2024 National Library of Medicine
Research from the National Library of Medicine suggests carotenoids play an important role in reducing the risk of Alzheimer’s disease and other forms of dementia. The study showed that carotenoids protect against neuroinflammation and oxidative damage, a key factor in memory-related issues.
2021 MIND Trial
The 2021 MIND Trial studied the relationship between dietary carotenoids, such as lycopene, and cognitive function. The study monitored older adults at risk for Alzheimer’s by assessing their dietary patterns and plasma carotenoid levels. The results showed those with therapeutic levels of dietary carotenoids had better cognitive health than those who didn’t, suggesting the role of these natural pigments in preventing memory loss.
2023 Samjinpharm Trial
The 2023 Samjinpharm Trial studied the effects of tomato and lemon extracts on cognitive function in older mice. The study focused on how these extracts help combat oxidative stress and support neurogenesis in the hippocampus, the primary region that handles memory and cognition. Mice were given tomato extracts (which contain lycopene), lemon extracts or a combination of both for 9 weeks and were evaluated throughout. Mice that received a single extract showed mild levels of improvement, but those given a combination of the two showed more significant brain and memory cell growth. The study links the connection between lycopene and mental health and suggests giving lemon and tomato extract to older adults could help improve brain health during aging.
Foods Rich in Lycopene for Mental Wellness
Nearly all red fruits and vegetables are natural sources of lycopene. Some of the most common sources to help prevent lycopene deficiency include:
- Tomatoes. Tomatoes are the No. 1 source of lycopene, and a direct link exists between tomatoes and mental health. Cooked tomato products, such as soups, sauces and tomato paste, have higher levels of lycopene than raw tomatoes because lycopene is easily absorbed at higher temperatures.
- Watermelon. Watermelon is an excellent source of lycopene that supports brain and heart health.
- Pink grapefruit. Pink grapefruit contains moderate amounts of lycopene as well as vitamin C, which also has antioxidant properties.
- Papaya. Papaya is rich in lycopene, fiber and other nutrients that support excellent digestive and brain health.
- Red peppers. Rich in vitamin C, vitamin A and beta carotene, red peppers provide healthy amounts of lycopene.
- Guava. Guava is an excellent source of vitamin C and lycopene. This fruit may help lower blood sugar levels and boost heart health.
How to Incorporate Lycopene into Your Diet
There’s no set recommended daily dietary allowance of lycopene. A dose of up to 75mg per day is considered safe. You can ensure you’re getting enough lycopene in your diet by:
- Adding tomatoes to dishes. Since cooking tomatoes increases the level of lycopene, consider adding the fruit to your favorite dishes. Opt for dishes such as chili and stew with fresh tomatoes, homemade tomato soup and roasted tomatoes. Boost the flavor of dishes with tomato-based condiments, such as tomato sauce and ketchup.
- Snack on fresh fruit. Replace chips and unhealthy snacks with lycopene-rich fruits, such as watermelon, papaya and pink grapefruit.
- Smoothies. Fruit smoothies provide a range of benefits and are high in antioxidants. Try blending papaya and guava with other fruits, yogurt and protein powder for a meal replacement.
- Red peppers. Red bell peppers work well when chopped and added to salads, stir-fries and omelets.
Addressing a Lycopene Deficiency
If you have questions about lycopene deficiency and how it affects your mental health, reach out to get answers. For more information on the available treatment options, contact the Sun Health Center to speak to one of our counselors and get started on the path to recovery.
