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Tomatoes and Lycopene
As seen on BCTV June 4/02
YOU SAY TOMATO…
Lycopene, a vitamin-like substance that makes tomatoes red, is a member of the carotenoid family. Like beta-carotene, it is an antioxidant. Our body does not make lycopene, it can only obtain it through diet. Once absorbed into the body, lycopene helps prevent and repair cell damage caused by free radicals and oxidation. Antioxidants are a group of vitamins, minerals and plant substances which play a key role in protecting our bodies from the damage than can cause heart disease and cancer.
Lycopene may help reduce the risk of prostate cancer and cardiovascular disease – and other cancers too, particularly colon, breast and cervical. Research has found that lycopene is more efficiently absorbed by the body if the tomatoes are processed such as tomato sauce and juice. The chemical form of lycopene found in fresh tomatoes is converted by the temperature changes involved in processing, making it more easily absorbed.
The more concentrated a processed tomato product, the more lycopene. For example, tomato paste contains 42.2mg/100g where as spaghetti sauce contains 21.9mg/100g.
| Product | Lycopene (mg/100g) |
| Tomato Juice | 9.5 |
| Spaghetti Sauce | 21.9 |
| Tomato Paste | 42.2 |
| Condensed tomato soup | 7.2 |
| Tomato Sauce | 14.1 |
| Chili Sauce | 19.5 |
| Ketchup | 15.9 |
| Raw tomatoes | 3.0 |
| V8 | 17.7 |
| Clam Cocktail | 8.1 |
The advantages of eating tomato products are far greater than taking supplements. Lycopene from tomato products may work in concert with other carotenoids and nutrients naturally found in tomatoes to deliver the greatest health benefits.
- Diced tomatoes are peeled and chopped and cooked in tomato juice.
- Crushed tomatoes are simmered in tomato puree and can be added to soups, stews and sauces.
- Stewed tomatoes are simmered with other vegetables and seasonings and can be used in the same way as crushed tomatoes or as a side dish.
- Whole tomatoes can be served as a side dish or chopped for chili or stew.
- Tomato paste is a concentrated and strained tomato product used in small amounts for soups, stews and stocks.
- Tomato puree is thinner than the paste
- Tomato Soup can be used to season fish our poultry or to eat as is. Choose lower sodium and lower fat versions.
- Pizza sauce is good on pizzas, bagels or as a dip for raw veggies
- Sun-dried tomatoes come dry or packed in oil. They can also be high in sodium. Choose the dried ones more often and reconstitute them yourself or rinse the ones in oil under hot water to remove as much fat as you can.
Other foods that contain lycopene include guavas, watermelon and pink and red grapefruits. Watch for the Eating for Energy segment on BCTV’s Noon News Hour!