Going Hard on Raw Tomatoes? Might Want to Think Again
When it comes to nutrients, one would think the fresher the source, the better. Tomatoes must be the exception that proves the rule. While health studies continue to demonstrate the
Going Hard on Raw Tomatoes? Might Want to Think Again
When it comes to nutrients, one would think the fresher the source, the better. Tomatoes must be the exception that proves the rule. While health studies continue to demonstrate the myriad benefits of lycopene, a phytochemical abundant in tomatoes, nutritional studies present a twist: You get more lycopene from a processed or cooked tomato than you do from a fresh one.
That's because lycopene is tightly bound within a tomato's cell walls; heat, however, breaks down those walls, thus releasing more lycopene for absorption and use by the body. (In other words, cooking or processing increases lycopene's "bioavailability.") So, for instance, canned tomatoes, jarred salsa, ketchup, spaghetti sauce, tomato paste, and tomato soup are all good sources of lycopene, as are sauteed fresh tomatoes.
And because it's fat-soluble, lycopene also becomes more available for absorption and use in the presence of dietary fats (like cheese or olive oil), which help dissolve and carry it into the bloodstream.
Why is more lycopene a good thing? Many of its health benefits are believed to derive from its powerful antioxidant properties. Lycopene's ability to counter oxidative stress is thought to be largely responsible for its role in fighting cancer and heart disease. In a landmark study, Harvard University researchers discovered that men who consumed 10 servings of tomato products a week reduced their risk of prostate cancer by as much as 45 percent.
Research also suggests that lycopene can reduce the threat of other cancers, such as those of the colon, stomach, cervix, skin, and breast, as well as help to prevent atherosclerosis and heart disease by lowering LDL levels ("bad" choleste