Turning up the heat on tomatoes cools inflammation
Tomato products that undergo heat processing can have powerful health benefits when eaten on a regular basis. Research has found that dietary intake of tomato products may be correlated with lower inflammation.
What is inflammation?
Inflammation is like hot, sunny summer days. At first, you find joy in soaking up every ray. But after a while, intensifying summer heat waves strain your body’s resources and make you feel exhausted. Acute inflammation is like those early days of summer. It is a part of the normal, healthy immune response that guards your body from viruses, bacteria, injury, and other foreign invaders. Acute inflammation is the protective fever when you have the flu and the redness and swelling that help heal a twisted ankle. Minor inflammation is normal and healthy as your immune system mobilizes to protect and heal your body from illness and injury.1-3
Chronic inflammation is like a heat wave that strains the system. Persistent irritation or invasion of harmful substances over-activates the body’s defense mechanisms. Chronic inflammation can damage cells, inhibit body balance, and fuel damaging inflammation. It is a common root cause of many illnesses like diabetes, cancer, heart disease, and hypertension.2,3
Preventing chronic inflammation
Small, manageable changes in your lifestyle go a long way in reducing or preventing chronic inflammation. Healthy, inflammation-busting habits include:2,3
- Increasing physical activity: Physical inactivity is associated with higher markers of inflammation in the body. Even light exercise, like walking, can help lower inflammation.
- Managing stress: Cortisol (aka the “stress hormone”) sends signals that our body needs to stay on high alert, which contributes to inflammation. Breathwork, meditation, and yoga can help alleviate stress.
- Eating a healthy diet: Frequent intake of less healthy foods like refined grains, sugary or salty foods, and saturated fats can wreak havoc on the system. This dietary pattern alters the gut microbiome, an essential component of immune system function and inflammation management. A nutritious diet, full of whole grains, fruits (like tomatoes!), and vegetables, helps balance your gut, boost health, and reduce inflammation.
How tomato products fight inflammation
Rich in antioxidants like lycopene, Vitamin C, and Vitamin E, tomatoes support the body’s normal immune function.1 At the same time, these antioxidants fight destructive, chronic inflammation by quenching free radicals (unstable molecules that can damage cells and DNA).
Lycopene is one of the most robust antioxidants research has discovered. It is a nutraceutical, meaning that it has therapeutic health effects.4 Recent research shows correlations between dietary lycopene intake and reductions in markers of inflammation in the body, like C-reactive protein.5,6 Studies have also discovered that lycopene may inhibit proinflammatory molecules and pathways that worsen chronic inflammation.4
Heating tomatoes cools inflammation
Preparing tomato products like sauces, pastes, and soups can involve heating the tomatoes. Heat processing softens the cell walls, freeing the lycopene for better absorption. Scientific evidence also suggests that heating changes the chemical structure of lycopene, causing the linear structure to bend.7 This makes the lycopene in heat-processed tomato products more bioavailable than in fresh tomatoes, meaning it is easier for the body to absorb and use.1,4 Regular consumption of highly bioavailable lycopene in processed tomato products could enhance anti-inflammatory and antioxidant benefits.4
Tomato products are nutritious, delicious, and versatile! There are many craveable ways to use tomatoes in daily meals, like a vibrant and savory tomato sauce, a refreshing, zesty salsa, or a comforting, rich bowl of tomato soup. Try one of these recipes to boost your lycopene intake:
Creamy California Walnut and Tomato Soup
You can also check out The Tomato Products Wellness Council Cookbook for 17 mouthwatering and healthy tomato recipes.
References:
- Collins EJ, Bowyer C, Tsouza A, Chopra M. Tomatoes: An Extensive Review of the Associated Health Impacts of Tomatoes and Factors That Can Affect Their Cultivation. Biology (Basel). 2022;11(2):239. doi:10.3390/biology11020239
- Furman D, Campisi J, Verdin E. et al. Chronic inflammation in the etiology of disease across the life span. Nat Med 25, 1822–1832 (2019). https://doi.org/10.1038/s41591-019-0675-0
- Pahwa R, Goyal A, Jialal I. Chronic Inflammation. [Updated 2023 Aug 7]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK493173/#
- Imran M, Ghorat F, Ul-Haq I, et al. Lycopene as a Natural Antioxidant Used to Prevent Human Health Disorders. Antioxidants (Basel). 2020;9(8):706. doi:10.3390/antiox9080706
- Ghavipour M, Saedisomeolia A, Djalali M, et al. Tomato juice consumption reduces systemic inflammation in overweight and obese females. Br J Nutr. 2013;109(11):2031-2035. doi:10.1017/S0007114512004278
- Hurtado-Barroso S, Martínez-Huélamo M, Rinaldi de Alvarenga JF, et al. Acute Effect of a Single Dose of Tomato Sofrito on Plasmatic Inflammatory Biomarkers in Healthy Men. Nutrients. 2019;11(4):851. doi:10.3390/nu11040851
- Wang H, Lin Y, Liu Q, et al. Antioxidant, anticancer activity and molecular docking study of lycopene with different ratios of Z-isomers. Curr Res Food Sci. 2023;6:100455. https://doi.org/10.1016/j.crfs.2023.100455
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