Tomato’s red pigment, called lycopene, is an antioxidant that has been studied extensively for its cancer prevention properties. Eaten in high quantities, tomatoes can lower the risk of prostate, stomach, colon, and rectal cancer. Lycopene also inhibits the development of cancer cells in the breasts, lungs, and uterus. A rich source of beta-carotene and vitamins A and C, tomatoes are also known to reduce heart disease and prevent cataracts. Not bad for a fruit regarded as deadly in some parts of the world as recently as the early 1800s. Some people with arthritis and other autoimmune disease symptoms may be aggravated by eating tomatoes.
Lycopene Food Sources
The best sources of lycopene are tomatoes and tomato products, which is where about 80 percent of lycopene in the average American diet comes from.1 Small amounts can also be found in guava, watermelon, and pink grapefruit.1 Table 1 shows the estimated lycopene content of some foods.
Product Serving Size Lycopene (mg/serving)
Lycopene Food Sources
The best sources of lycopene are tomatoes and tomato products, which is where about 80 percent of lycopene in the average American diet comes from.1 Small amounts can also be found in guava, watermelon, and pink grapefruit.1 Table 1 shows the estimated lycopene content of some foods.
Product Serving Size Lycopene (mg/serving)
- Tomato juice 250 mL (1 cup) 25.0mg
- Tomato ketchup 15 mL (1 tbsp) 2.7mg
- Spaghetti sauce 125 mL (1/2 cup) 28.1mg
- Tomato paste 30 mL (2 tbsp) 13.8mg
- Tomato soup (condensed) 250 mL prepared 9.7mg
- Tomato sauce 60 mL (1/4 cup) 8.9mg
- Chili sauce 30 mL (2 tbsp) 6.7mg
- Cocktail sauce 30 mL (2 tbsp) 5.9mg
- Watermelon 368 g (1 slice: 25 x 2 cm) 14.7mg
- Pink grapefruit 123 g (1/2) 4.9mg
- Raw tomato 123 g (1 medium) 3.7mg
- Source: Heinz Institute of Nutritional Sciences
- Mix sun-dried tomatoes into bread dough or add them to a veggie sandwich.
- For an easy, lycopene-rich meal, go with the old standby—pasta with marinara sauce.
- Add canned tomatoes or salsa to a bean burrito.
- For a refreshing start to your day, enjoy a pink grapefruit.
- Reach for tomato juice to quench your thirst.
- Top a veggie burger with ketchup or salsa.
- Make a quick bruschetta by toasting baguette slices and lightly brushing with olive oil. Top with canned, diced tomatoes and a sprinkling of basil.
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