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Writer's pictureRayki Goh, MSc

Tomatoes & Lycopene

tomatoes

Dear food people,


In this series of articles, we challenge ourselves to explain shocking food facts in the simplest way possible and within just 1-minute, so you can learn to make wiser food choices each week! 


Always remember, FOOD IS MEDICINE.. and if you eat right, you might even find yourself losing some excess weight without breaking a sweat.


Now, let’s get to it~


 

Tomatoes, often renowned for their vibrant red hue and rich flavour, are more than just a staple in many kitchens—they're loaded with health-boosting nutrients. Scientifically classified as Solanum lycopersicum, tomatoes belong to the nightshade family, and while they are botanically a fruit, they're commonly treated as a vegetable in culinary contexts. One of the key nutrients that make tomatoes particularly noteworthy is lycopene, a potent antioxidant that has garnered significant attention for its potential health benefits, including reducing the risks of certain cancers, such as prostate cancer, and lowering the chances of cardiovascular diseases.


Lycopene is a naturally occurring chemical compound that belongs to the carotenoid family, which is responsible for the red, orange, and yellow pigments in many fruits and vegetables. It is an acyclic isomer of beta-carotene.


However, the benefits of lycopene aren't as straightforward as simply consuming raw tomatoes. Lycopene is naturally encased within the tomato's cell walls, and in its raw form, your body struggles to extract and absorb it efficiently. This is where the method of preparation plays a pivotal role.

When tomatoes are cooked, especially when prepared with a bit of oil, their cellular structure begins to break down. The heat from cooking effectively unlocks the lycopene from the cell walls, making it more bioavailable—this means your body can absorb and utilise it more effectively. The process of cooking transforms lycopene into a form that is easier for your body to assimilate, thus enhancing its health benefits.


The role of oil in this process is equally important. Lycopene is fat-soluble, which means it dissolves in fats rather than water. Therefore, cooking tomatoes with a small amount of oil, as one would in a rich marinara sauce or a simple roasted tomato dish, ensures that the lycopene dissolves in the fat, facilitating its absorption in your digestive tract.


So, next time you’re preparing a tomato-based dish, remember that it's not just about enjoying the fresh, tangy taste. By cooking your tomatoes with a little heat and a splash of oil, you're significantly boosting the nutritional value they offer, making every bite not only delicious but also more beneficial to your health.


Here are Some Scientific Facts on Tomatoes & Lycopene:

  1. Lycopene Concentration: Studies indicate that cooked tomatoes can contain up to four times more lycopene than raw tomatoes, depending on the cooking method. For instance, tomato paste may have as much as 30.0 mg of lycopene per 100 grams, compared to just 3.0 mg per 100 grams in raw tomatoes.

  2. Bioavailability of Lycopene: Cooking tomatoes enhances the bioavailability of lycopene by 35% to 50%. This means that after consuming cooked tomatoes, the body can absorb and utilise lycopene more effectively, which is essential for maximising its health benefits.

  3. Cardiovascular Health: Research suggests that a diet rich in lycopene from sources like cooked tomatoes is associated with a 17% reduction in the risk of cardiovascular diseases. This protective effect is attributed to lycopene’s ability to lower LDL cholesterol levels and reduce oxidative stress.

  4. Cancer Prevention: Eating tomatoes has been linked to a 10% to 30% lower risk of developing prostate cancer. Cooked tomato products, such as sauces and pastes, show a more pronounced protective effect due to the increased bioavailability of lycopene.

  5. Tomato Consumption: In the UK, the average per capita consumption of tomatoes is approximately 8.4 kg per year, with a significant portion consumed in processed forms like sauces, which offer higher lycopene bioavailability.



5 Popular Dishes You Can Prepare at Home:

  1. Tomato Basil Soup – A comforting blend of tomatoes, fresh basil, and cream, perfect for a light meal or starter.

  2. Marinara Sauce – A classic Italian sauce made from tomatoes, garlic, onions, and herbs, often served with pasta.

  3. Shakshuka – A Middle Eastern dish featuring poached eggs in a spicy tomato and pepper sauce.

  4. Caprese Salad – A simple and refreshing salad made with sliced tomatoes, fresh mozzarella, basil, and a drizzle of olive oil.

  5. Roasted Tomato Bruschetta – A delightful appetiser of roasted tomatoes on toasted bread, topped with garlic and fresh herbs.


 

The information provided in our articles is for educational and entertainment purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition. The content on our website, including articles, is not meant to endorse or promote any specific medical treatments, products, or procedures. The information provided is based on general knowledge and research at the time of writing. Medical practices and knowledge are constantly evolving, and what may have been accurate at the time of publication may not be current or applicable today.

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