by Tomatoes: A Nutrient Powerhouse
Tomatoes are one of the most commonly consumed vegetables around the world. Originally from South America, tomatoes are now grown globally and feature prominently in many cuisines. Besides being low in calories and high in vitamins C and K, tomatoes contain a powerful antioxidant called lycopene. The deep red color of tomatoes comes from high lycopene content which provides numerous health benefits.
What is Lycopene?
Lycopene is a carotenoid pigment that gives tomatoes and other red fruits their bright red color. It is a highly potent antioxidant that helps protect cells from free radical damage. Tomato Lycopene belongs to the carotenoid family of antioxidants which also includes beta-carotene and lutein. Of all carotenoids, lycopene has been found to have the highest antioxidant activity. It has the ability to quench singlet oxygen and prevent oxidation of low-density lipoproteins (LDL) in the body.
Sources of Lycopene
While tomatoes and tomato products like sauce, paste, puree, and ketchup are excellent sources of lycopene, there are a few other foods that contain lycopene as well. Watermelon is one of the richest sources besides tomatoes. Other lycopene-rich fruits and vegetables include guava, pink grapefruit, papaya, and gac fruit. Processed tomato products like sauce and paste contain more bioavailable lycopene than raw tomatoes since cooking helps release lycopene from the plant cell walls.
Potential Health Benefits of Tomato Lycopene
Cancer Prevention
Numerous studies have shown lycopene may help prevent different types of cancers, especially prostate cancer. Its powerful antioxidant activity helps protect cells from DNA damage caused by free radicals. Lycopene stimulates gap junction communication between cells which helps suppress the growth and spread of cancerous cells. Higher lycopene intake through food has been linked to lower risk of cancers affecting lungs, stomach, skin, breast, and endometrium.
Heart Health
The antioxidant and anti-inflammatory effects of lycopene make it beneficial for heart health. It prevents oxidation of LDL cholesterol and reduces levels of C-reactive protein (CRP), an inflammation marker. Lycopene intake is associated with lower risk of heart disease, heart attacks, and stroke. Being a natural beta-carotene inhibitor, lycopene prevents accumulation of beta-carotene in tissues which may promote heart disease.
Eye Health
Regular consumption of lycopene-rich foods may help prevent age-related macular degeneration (AMD) and cataracts. Lycopene’s antioxidant properties protect the eyes from damage by blue light and oxidative stress. Several studies link higher lycopene levels in blood and tissues to lower AMD risk. It may also reduce risk of other vision problems like glaucoma.
Bone Health
Early research has linked higher intakes of lycopene to increased bone mineral density and lower risk of osteoporosis. Lycopene combats free radical damage to bone tissues and supports factors involved in bone mineralization. Its anti-inflammatory and antioxidant activities help maintain bone strength as we age. Further studies are underway to better understand lycopene’s effect on bone health.
Skin Health
As a powerful antioxidant, lycopene protects the skin from harmful ultraviolet radiation that causes premature aging. Studies have shown topical application and intake of lycopene improves skin elasticity, texture, and reduces sunburn cell formation. It scavenges skin-damaging free radicals and prevents signs of photoaging like fine lines, pigmentation spots, and wrinkles. Lycopene’s red hue may also impart a healthy glow to the skin.
Brain Health
Emerging research indicates diets rich in lycopene may support brain health and function as we age. Lycopene crosses the blood-brain barrier and protects brain cells from oxidative damage linked to cognitive decline and neurodegenerative conditions. Higher lycopene levels are associated with better performance in memory and psychosocial tests. Early studies show it may help prevent age-related mental decline and reduce risk of disorders like depression and Alzheimer’s disease.
Bioavailability of Lycopene
Diet plays an important role in the bioavailability or absorption of tomato lycopene from foods. Cooking tomatoes improves lycopene bioavailability as it is a fat-soluble compound. Adding a small amount of healthy oil like olive oil when cooking tomatoes helps absorption and transport of lycopene in the body. Studies show lycopene from tomato sauce and paste is better absorbed than raw tomatoes. Besides ideal cooking methods, consuming lycopene with meals containing healthy fats maximizes its bioavailability. Certain food matrices and food processing techniques enhance lycopene bioaccessibility too. Genetic factors also determine individual variation in lycopene absorption and response. To conclude, tomatoes alone or as sauces and salsas offer a delicious and nutritious way to boost lycopene intake for significant health benefits.
Money Singh is a seasoned content writer with over four years of experience in the market research sector. Her expertise spans various industries, including food and beverages, biotechnology, chemical and materials, defense and aerospace, consumer goods, etc.
