Fruits and vegetables provide important nutrients including antioxidants
such as vitamin C, vitamin E, beta-carotene and lycopene. Lycopene
is known to be the most potent of all antioxidants. A diet rich
in Vitamin C from fruits and vegetables reduces the risk of cancer,
heart disease, stroke, heart attack, and diabetes. Vitamin C lowers
blood pressure and cholesterol levels, helps thin blood and protects
it against oxidation. Fat-soluble vitamin A is involved in the
formation and maintenance of healthy skin, hair and mucous membranes.
It helps us to see in dim light and is necessary for proper bone
growth, tooth development, and reproduction.
Antioxidants
are a vital part of healthy diet.
-
Antioxidants have disease-fighting properties that protect cells
from damage by substances called free radicals. Antioxidants
work by neutralizing free radicals that are formed when body
cells burn oxygen for energy. It is thought they accomplish
this by protecting the body's cells from "free radicals,"
which are molecules that can disrupt cell membranes, oxidize
body fats and attack DNA (the body's genetic material).
-
Antioxidants also may help keep the immune system healthy and
reduce the risk for cancer and other diseases.
Tomatoes
and lycopene - a hot connection!!!
One antioxidant in particular has received a lot of attention from
researchers in recent years. Lycopene is a pigment that gives vegetables
and fruits, such as tomatoes, pink grapefruit and watermelon, their
red color.
Lycopene is not produced in the body, so you can only obtain its
benefits by eating foods rich in lycopene. Tomato products, such
as spaghetti sauce, tomato juice, ketchup and pizza sauce are, by
far, the major sources of lycopene. Other fruits and vegetables
such as watermelon and pink grapefruit also provide lycopene but
in smaller amounts
Lycopene is better absorbed by the body when it is consumed in processed
tomato products, rather than fresh tomatoes. The reason for this
remains unclear. In one study lycopene was absorbed 2.5 times better
from tomato paste than from fresh tomatoes. However, cooking fresh
tomatoes with a little oil greatly increases lycopene absorption.
| FOOD
SOURCES OF LYCOPENE |
| Food
Item |
Lycopene
in milligrams |
| Tomato
Soup, 1 cup |
24.8
mg |
| Tomato
or Spaghetti Sauce, ½ cup |
19.4
mg |
| Canned
Tomatoes, ½ cup |
11.8
mg |
| Watermelon,
1 cup |
7.8
mg |
| Ketchup,
2 tablespoons |
5.1
mg |
| Fresh
Tomato, 1 medium |
3.7
mg |
| Pink
or Red Grapefruit, ½ cup |
1.8
mg |
| Source:
USDA/NCC Carotenoid Database for U.S. Foods -- 1998 & Tomato
Research Council |
Convenient
ways to increase your consumption of lycopene:
Now that you know about the potential health benefits from eating
foods rich in lycopene, try some of the following tips to add it
to your diet:
-
For a quick and simple dinner choice, open a jar of tomato-based
sauce and pour over your favorite pasta. Top with steamed vegetables
or grated cheese.
- When
making your own spaghetti sauce, include some tomato paste and
a small amount of olive oil.
- Enjoy
tomato or vegetable juice as a refreshing and healthful snack.
- When
choosing soups…think tomato!
- Watermelon
makes a light, fat-free dessert.
- Wake
up your tastebuds with fresh pink grapefruit along with your
favorite breakfast.
|
