Tomatoes: A Rich Source of Lycopene for Cancer Prevention

By Joshua Payne, RDN, LDN, UF/IFAS Extension Hillsborough County FCS Agent and Shari Bresin, MNM, UF/IFAS Extension Pasco County FCS Agent

Tomatoes are one of the most popular vegetables in the world, and they offer more than just flavor for your meals. They are an excellent source of lycopene, a powerful antioxidant that gives tomatoes their red color. Lycopene has been studied for its potential role in lowering the risk of certain cancers, particularly prostate cancer, by helping protect cells from damage.

Tomatoes also provide vitamin C, potassium, and fiber, all of which contribute to overall health. Interestingly, lycopene is more available to the body when tomatoes are cooked. That means tomato sauce, soup, or roasted tomatoes may provide even more benefits than eating them raw. Pairing tomatoes with a small amount of healthy fat, such as olive oil, can further improve lycopene absorption.

From salads and sandwiches to sauces and salsas, tomatoes are versatile and easy to add to your diet. Fresh, canned, or cooked, they are a delicious way to support good nutrition and long-term health.

Try This: Fresh Tomato Salsa

2 medium ripe tomatoes, diced
¼ cup onion, finely chopped
1 jalapeño, seeded and minced (optional)
2 tablespoons fresh cilantro, chopped
Juice of 1 lime
Pinch of salt

Combine all ingredients in a bowl, mix well, and refrigerate for at least 30 minutes before serving. Enjoy with whole-grain chips or as a topping for grilled chicken or fish.

References

American Institute for Cancer Research (AICR). Tomatoes and Cancer Prevention. Available at: https://www.aicr.org
U.S. Department of Agriculture (USDA). FoodData Central. Tomatoes, raw. Available at: https://fdc.nal.usda.gov
American Cancer Society. Diet and Physical Activity: What’s the Cancer Connection? Available at: https://www.cancer.org

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