Biting into a ripe, juicy tomato is one of the true summer delights. It’s also one of the best things you can do for your health. Its bright red color comes from lycopene, a powerful antioxidant present in only a few foods. Vitamin C and potassium, both of which assist to lower blood pressure, are also abundant in a large tomato. Locally grown tomatoes may be your best chance for health and flavor. According to Bontempo, lycopene, like all antioxidants, fights free radicals, which are linked to cancer, heart disease, and other age-related diseases. According to a study published in the journal Cancer Causes & Control in 2020, males who ate tomatoes almost every day had a 28 percent lower risk of prostate cancer than men who didn’t. Lycopene may also help women maintain their bone mass as they age by protecting the skin from UV exposure, which can contribute to skin cancer. Tomatoes have more lycopene, which is more easily absorbed when cooked. A large fresh tomato, for example, contains about 5 mg of lycopene, whereas 12 cup of tomato sauce contains about 17 mg. Lycopene is trapped in the cell wall of the tomato. The barriers are broken down by cooking, enabling the lycopene to escape. Although no recommended lycopene intake exists, some evidence suggests that as little as 7 milligrams per day can be beneficial. To increase absorption while simultaneously breaking down cell walls, purée or smash fresh tomatoes (think salsa, gazpacho, or fresh sauce). Another option is to take the olive oil, avocado, or cheese out of the refrigerator. Carotenoids, such as lycopene, are fat-soluble and absorb better when consumed with fat.
Other colors offer their own set of benefits. Beta carotene is found in orange tomatoes, which your body converts to vitamin A, and lutein is found in yellow tomatoes, which helps prevent macular degeneration, an age-related eye disease.
