Tomatoes, a Good Source of Lycopene

Pat yourself on the back the next time you open a jar of red spaghetti sauce. You might just be serving up a healthier future for you and your family.

Tomatoes and tomato-based products, such as marinara sauce, stewed tomatoes, and pizza sauce, are both tasty and nutritious. They're relatively low in fat and calories and high in nutrients, including potassium and vitamins A and C.

Research points to benefits

There is new evidence that indicates spaghetti sauce and other tomato products offer protection against certain cancers and other degenerative conditions.

For example:

• A six-year study at the Harvard University School of Public Health reported that men who ate large amounts of tomato-based foods were up to 45 percent less likely to develop prostate cancer.

• Other studies around the world link consumption of tomatoes with a decreased risk of cancers of the digestive tract, pancreas, and cervix.

• A study reported in the American Journal of Epidemiology suggests that eating lots of tomato products may also reduce the risk of heart attacks by preventing the formation of harmful LDL cholesterol.

We like lycopene

Scientists believe the beneficial ingredient in tomatoes is lycopene, which also gives tomatoes their deep-red color. Lycopene is an antioxidant that's much more powerful than its relative, beta carotene.

Like other antioxidants, lycopene protects by inhibiting the action of "free radicals"—destructive substances that form in the body because of the wear and tear of aging and other stressors, such as pollution, smoking, and ultraviolet rays. By binding itself onto free radicals, lycopene helps keep them from causing cell damage that could result in cancer and other diseases.

Lycopene is also present in other foods, including red grapefruit, guava, watermelon, and papaya.

Cooking boosts effects

Surprisingly, tomatoes that have been crushed and cooked appear to be a better source of lycopene than those that are raw. Researchers suspect that mashing and cooking releases more of the lycopene from the tomato, so it's free to be absorbed by the body.

That's why spaghetti sauce, pizza, and other foods made from processed tomato products are a better source than raw tomatoes. Tomato juice is effective, too, as long as it is packaged in bottles or cans.

Like other nutrients in the carotenoid family, lycopene dissolves in fat. This means that your body will absorb it better when you accompany your tomato dishes with a little vegetable oil.

Many commercial spaghetti sauces and pizza sauces already contain small amounts of oil. If you cook with an oil-free tomato product, you can get much the same benefit by serving a salad with fresh vinegar and olive oil dressing.

Increasing your consumption

Here are some ways you can enjoy more tomato products in your diet:

• Tomato toddy. For a quick soup or a flavorful autumn drink, heat up canned tomato juice and pour it into a bowl or cup. Float a thin slice of lemon on the surface and sprinkle a few flakes of basil on top.

• Vegetarian chili. Make a fast, savory chili by mixing a can of whole tomatoes with a can of low-fat bean soup. Stir in diced, fresh carrots, onions, and a handful or two of raisins. Season to taste with cumin and a shake of powdered cinnamon.

• Tomato burger. Mix a small can of tomato sauce into meatloaf, along with the other ingredients.

• Pizza light. Pour on the sauce, go easy on the cheese and add plenty of veggies.

• Pour it on. Use ketchup on sandwiches, instead of mayonnaise.

• Bottled wonder. Keep a can or bottle of tomato juice at your desk to drink throughout the day.

• Eat like an Italian. Get in the habit of serving a side of pasta with red sauce at dinner.