Lycopene - Whole Tomatoes vs. Supplements

Yuri Elkaim, BPHE, CK, RHN

 

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A Few Things to Consider About Tomatoes

It has been said that pureed or cooked tomatoes are more protective than raw tomatoes. However, it is also known that raw foods are far stronger in nutrient properties than their cooked couterparts. Considering that the enzymes in fresh foods are destroyed when heated above 118 degrees Fahrenheit and that mineral, vitamin, and phytonutrient levels are decrease when foods are cooked, it only sense to eat more of your foods in their fresh raw state.

For raw tomatoes, juicing or blending them has the same lycopene-enhancing effect that is seen in pureed cooked tomatoes. So stick to the fresh tomato as best as possible and you'll reap far more mineral, vitamin, and lycopene benefits.

Lycopene is also a fat-soluble antioxidant, which means that its absorption into the body will be assisted by consuming tomatoes along with healthy fats such as olive oil. No wonder the Italians love the combination of olive oil and tomatoes. Because lycopene concentrates in fatty tissue, in many cases just underneath the skin, it also offers some protection against UV light. It was shown on a BBC television series called The Truth About Food that less reddening of the skin and less DNA damage occurred in a group of women who consumed the equivalent of 3 tsp of tomato paste daily (16 milligrams of lycopene)!

 

Morning Glory - A Tasty Tomato-Based Fresh Juice

This recipe is from my book, Eating for Energy. I often like to get my day started with this nourishing and tasty juice that takes 2-3 minutes to prepare!

1 apple
1 large tomato
2 carrots
Juice of 1 orange
1/4 lemon

1. In a juicer, juice the apple, tomato, lemon, and carrots.
2. Add the orange juice, mix well, and enjoy!

 

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References:

Giovannucci, E. et al (2002). A Prospective Study of Tomato Products, Lycopene, and Prostate Cancer Risk. Journal of the National Cancer Institute, 94(5): 391-398.

Sesso, H. et al (2003). Dietary Lycopene, Tomato-Based Food Products and Cardiovascular Disease in Women. Journal of Nutrition, 133: 2336-2341.

Boileau, T. et al (2003). Prostate Carcinogenesis in N-methyl-N-nitrosourea (NMU)-Testosterone-Treated Rats Fed Tomato Powder, Lycopene, or Energy-Restricted Diets. Journal of the National Cancer Institute, 95(21): 1578-1586.

 

 

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