Proven health benefits of tomatoes you may not know

Tomatoes are rich in nutrients, including phytochemicals, which seem to work to protect our bodies against cancers such as prostate cancer. Tomatoes have also been found to be helpful in guarding against clogged arteries and skin ailments.

• Beta-carotene: This bioactive pigment may help to prevent acne, certain forms of cancer such as stomach and pancreas as well as vision loss.
• Caffeic and ferulic acid: These anticancer chemicals may help enhance the production of the body's cancer-fighting enzymes.
• Chlorogenic acid: Found in greatest amounts in freshly picked tomatoes, this compound may be cancer-protective by inhibiting environmental toxins such as nitrosamines in cigarette smoke.
• Lutein and zeaxanthin: These carotenoids present in tomatoes may team up to help prevent vision loss and possibly cancer.
• Lycopene: Abundant in red tomatoes, this pigment may be a stronger antioxidant than beta-carotene and may prevent cell damage that leads to heart attacks and cancer. One study found that men who consumed lycopene-rich diets cut their heart attack risk in half, and several studies indicate lycopene may protect against prostate cancer. Tomato juice is a particularly concentrated source of lycopene
• Vitamin C: Present mainly in the jelly-like substance around tomato seeds, vitamin C may protect against heart disease, respiratory infections, skin cancer and vision loss.

Lycopene-rich food may protect against prostate cancer. In a six-year study of 48,000 men who consumed 10 or more servings (each 250 mL or one cup of tomato juice is a serving) per week of tomato products, participants experienced a 45% reduction in prostate cancer.
Lycopene is best absorbed from concentrated forms of tomatoes, such as tomato paste, juice, ketchup, sauce and soup. The more concentrated the tomato source, the more concentrated the lycopene. Heat and oil enhance absorption of lycopene and beta-carotene, though some vitamin C is lost.

If you’re looking to add more tomatoes to your diet, here are few fast and easy ways to enhance your meals:

• Cook fresh tomatoes with sugar, cinnamon and orange zest for a sweet and savoury jam.
• Combine tomato juice and carrot juice and chill. Serve as a refreshing summer soup garnished with chopped tomatoes and a dollop of yogurt.
• To give a nutritional boost to savoury soups, replace half of the water with tomato or tomato-vegetable juice.
• Make a quick sauce for pasta salad. Combine tomato paste, tomato juice, olive oil, balsamic vinegar and chopped fresh basil, mint or parsley.
• Brush bread with olive oil and garlic, top with tomato paste and broil. Top with chopped fresh tomatoes.