Reap healthy benefits by including tomatoes in your diet

Lycopene is an excellent antioxidant, belonging to the family of carotenoids -- an extremely diverse class of phytochemical molecules responsible for the yellow, orange and red colours of many fruits and vegetables. (Lycopene is the pigment responsible for the tomato's red colour.)

Countries with heavy tomato consumption have much lower prostate cancer rates than Canada and the United States.

Some studies have suggested men who consume tomato-based products show a reduced risk of developing prostate cancer, especially the more aggressive forms of the disease. Lycopene may hinder the development of prostate cancer by acting directly on certain enzymes responsible for the growth of this tissue.

Where do I get lycopene?

As a general rule, tomato-based products constitute about 85 per cent of all lycopene intake, with other fruits supplying the remaining 15 per cent. Products made from cooked tomatoes are particularly rich in lycopene: exposing the cell walls to heat, allows for extraction of the molecule and causes changes in its structure that let the body absorb it more.

The presence of vegetable fats also increases the availability of lycopene. Cooking tomatoes in olive oil is an excellent way to increase the amount of lycopene that can be absorbed.

Best food sources include tomato paste, spaghetti sauce, tomato sauce, tomato soup, tomato juice and canned tomatoes. Smaller but significant amounts are also found in raw tomatoes, guava, watermelon, papaya and pink grapefruit.

How much do I need?

Eating two tomato sauce-based meals per week may lower your risk of developing prostate cancer by up to 25 per cent.

Hungarian Goulash

(Use leftover lean red meat to make this dish, which is great for a packed Thermos lunch)

1 tsp (5 mL) olive oil

1/2 cup (125 mL) chopped onion

1 cup (250 mL) diced green pepper

1 cup (250 mL) sliced mushrooms (Portobello best)

1 tbsp (15 mL) Hungarian paprika

1 cup (250 mL) low-sodium tomato sauce

6oz (170g)lean, cookedred meat (cut into 1-inch or 2.5 cm wide strips)

black pepper to taste

2 tbsp (25 mL) low fat sour cream (or plain yogurt)

2 fresh tomatoes, cut into small wedges

Heat oil in a non-stick skillet on low to medium heat and add onion, green pepper, and mushrooms. Saute for 4 to 5 minutes. Add paprika and tomato sauce; simmer for 2 minutes.

Add lean red meat and black pepper.

Heat for 2 minutes; serve over brown rice or whole grain noodles. Spoon sour cream on top and sprinkle with fresh tomatoes.

Makes 2 servings. Provides 24 mg of lycopene.

source: canada