Tomatoes are more than just a delicious addition to your meals—they may also play a role in cancer prevention. A massive new systematic review has analyzed the effects of tomatoes and lycopene on cancer risk and mortality, providing fascinating insights into the potential health benefits of this powerful antioxidant.

What Is Lycopene?

Lycopene is a potent antioxidant found in red and pink fruits and vegetables, including watermelon, pink grapefruit, and apricots. However, more than 80% of our dietary lycopene comes from tomatoes and tomato-based products, making them the primary source of this beneficial compound.

The Study: 119 Studies, 2.6 Million People

This new systematic review, published in Frontiers in Nutrition (2025), analyzed data from 119 studies involving over 2.6 million people to determine whether tomatoes and lycopene can help protect against cancer. The findings were intriguing:

Eating more tomatoes did not significantly lower cancer risk, but those who consumed the most had an 11% lower risk of dying from cancer.

Higher dietary lycopene intake was linked to a 5% lower risk of developing cancer and a 16% reduction in cancer mortality.

People with the highest blood levels of lycopene had an 11% lower risk of cancer and a 24% lower risk of dying from it.

Why Does Lycopene Matter?

Lycopene is a carotenoid with strong antioxidant and anti-inflammatory properties. It works by:

• Neutralizing free radicals, which can cause DNA damage and contribute to cancer development.
• Reducing oxidative stress, which plays a key role in chronic diseases.
• Modulating immune function, potentially enhancing the body’s ability to fight cancer cells.

How to Get More Lycopene in Your Diet

If you want to maximize your lycopene intake, consider adding more tomato-based foods to your diet. The best sources include:

Cooked tomatoes (cooking releases more lycopene!)

Tomato paste, sauce, and soup

Sun-dried tomatoes

Watermelon, pink grapefruit, and guava

Since lycopene is fat-soluble, consuming it with healthy fats—like olive oil or avocado—can enhance absorption and maximize its benefits.

Final Thoughts

While eating tomatoes alone may not prevent cancer, increasing your lycopene intake—through diet or supplements—could offer significant protection, reducing both cancer risk and mortality. This study adds to the growing evidence that a lycopene-rich diet may be an important part of long-term health and disease prevention.

As always, a balanced diet, regular exercise, and a healthy lifestyle remain the most effective ways to support overall well-being. But if you needed another reason to enjoy a bowl of tomato soup or a fresh Caprese salad—this might be it!