Could the secret to glowing, healthy skin be sitting in your kitchen pantry? Read on to learn more about what science has to say about lycopene and skin health.
Canned (and jarred) tomatoes are full of bioactive compounds such as polyphenols, carotenoids (like lycopene), and other vitamins. While some can be isolated and taken as a supplement, they are most effective when they come directly from foods. In their most natural form, the compounds work together, and have been shown to protect and promote healthy skin (1).
Lycopene has antioxidative properties, and while tomatoes contain a high concentration of this carotenoid, heating them during canning increases the bioavailability. In the body, the highest concentration of lycopene is found in the skin tissues, and studies have shown that regular consumption of lycopene rich foods such as tomato products can increase the serum lycopene levels as well as procollagen I. These studies also indicated a decrease in mitochondrial DNA damage (1). Beyond lycopene, tomatoes also contain vitamins A, C, and E, which decrease inflammation and protect from UV light.
Looking for ways to get that healthy glow with tomato products? Check out these recipes:
Fam, V., Charoenwoodhipong, P., Sivamani, R., Holt, R., Keen, C., & Hackman, R. (2022). Plant-Based Foods for Skin Health: A Narrative Review. Journal Of The Academy Of Nutrition And Dietetics, 122(3), 614-629. https://doi.org/10.1016/j.jand.2021.10.024
There are a number of health benefits that come from the regular consumption of tomatoes and tomato products. Here’s what science has to say about the correlation between canned tomatoes and cancer prevention.
Cancer is a global health concern, and a leading cause of death worldwide. Billions of dollars are spent annually on cancer research, and a significant number of those studies focus on the effects of certain compounds found in food and their cancer prevention properties. The bioactive compounds of plant based foods have been thoroughly examined, with an emphasis on carotenoids and phenolic compounds.
One of the most potent antioxidants out there is called lycopene, which is the powerful pigment responsible for giving tomatoes their bright red color. It can also neutralize reactive oxidative species, and prevent damage to our cell’s DNA. According to several scientific studies, people who consume more tomato products have a reduced risk of developing prostate cancer, likely due to the powerful combination of lycopene, vitamin A, and vitamin C that occurs naturally in tomatoes. Along with being an antioxidant, lycopene can promote cancer cell apoptosis (ie. death), and interfere with cell signaling pathways to prevent cancerous cells from reproducing.
While fresh tomatoes are relatively high in lycopene, the compound becomes more bioavailable as tomatoes are cooked, meaning your body can absorb more and take advantage of its anti-cancer properties. Why is this? Heat changes the structure of the lycopene molecule, making it easier for the body to take in, and helps break down cell walls, which frees lycopene and allows it to be absorbed. A recent study found that men who ate cooked tomatoes five to six times per week had a 28% decreased risk of developing prostate cancer versus those who didn’t. Eating tomato products such as tomato sauce, tomato juice, tomato soup, canned tomatoes, tomato paste, and salsa is a great way to ensure you are getting in plenty of cancer-fighting lycopene.
To get the most out of your canned tomato products, try adding a little bit of oil to your tomatoes, as this can boost your ability to absorb lycopene even more. This is because lycopene is a fat-soluble compound, and the fat in oil helps lycopene get broken down to a form usable by the body. A serving of whole wheat pasta with tomato sauce and a side salad with olive oil and vinegar is the perfect prostate-cancer-preventing meal!
Looking for ways to power up your lycopene intake? Check out these recipes:
Is fresh really best? Despite some common misconceptions, canned goods (like tomatoes) can be a more delicious, nutritious, and a more affordable option compared to their fresh counterparts. Here’s why you should consider adding some canned (or jarred) tomatoes to your grocery list.
Many people may be under the belief that while canned foods are convenient, they are lacking in nutrients. But is this thought process really true? Let’s break down the difference between fresh and canned tomatoes to see which one comes out on top.
Fresh Tomatoes
Tomatoes pack many beneficial health compounds–such as fiber and vitamins A and C–that are important for a healthy heart, as well as eyes, skin, and gums. Tomatoes also contain a powerful antioxidant and pigment called lycopene, which lends tomatoes their bright red color and contributes to heart health and cancer prevention.
While they may be available year-round, fresh tomatoes are often shipped over long distances in the winter or grown in heated greenhouses. It can take up to two weeks from field to fork to get fresh tomatoes when they are out of season, and they certainly won’t taste as good. While fresh tomatoes can add a flavorful bite to many dishes, they are best when they are in season. However, if you don’t have a garden and have to purchase fresh tomatoes, you might want to reserve them for dishes in which this texture really makes a difference (such as salads and sandwiches), as there’s no need to use fresh in dishes that feature cooked tomatoes.
Canned Tomatoes
Canned tomatoes are harvested at their flavor and nutrition peak and canned within just a few hours. Plus, they are quite affordable, meaning that this is a budget-friendly, easy, and convenient option for you and your family.
In addition to the affordability of canned tomatoes, they are rich in vitamins and minerals your body needs to function properly and can help boost energy and reduce the risk of certain diseases. In fact, studies have shown that canned tomatoes are even more nutrient-rich and environmentally-friendly than fresh tomatoes. And, as people continue to cook from the comfort of their own homes, canned tomatoes have grown in popularity thanks to their ease of use, high nutrition content, and a variety of forms (like tomato sauce, tomato paste, marinara sauce, salsa, and diced, stewed and whole tomatoes). Since fresh tomatoes can cost more–especially during the fall/winter/spring–you’re better off using canned/jarred tomato products for dishes in which the texture of fresh isn’t important, such as pasta dishes, pizza, lasagnas, curry, soups, stews, and casseroles and you want that PEAK of season flavor and nutrition.
What’s the verdict?
While fresh tomatoes can be eaten throughout the year, they are at their peak during summer; as such, it can be challenging to enjoy their ripeness during fall, winter, and spring. Conversely, canned tomatoes can be enjoyed all year round as an affordable, nutritious option that consistently delivers those delicious summer flavors whenever you need them.
Harvesting during the summer; available year-round
Flavor
Firm, plump, juicy, mild. Changes from one tomato to another.
Consistency! Higher concentration of flavor similar or sometimes better than fresh tomatoes based on the variety of tomato used and processing procedures
Cooking Suitability
SaladsSandwiches
Salsas
Roasted
Grilled
Baked
Kebabs
Bruschetta
SoupsPastas
Salsas
Pizzas
Baked pasta dishes
Marinades
Chili
Curries
Stews
Pizza
Casseroles
Convenience
Wash, slice, and dice as needed
Open can and mix into dishes
*Based on price data, May 25, 2017, Walmart.com**Based on price data for Hunt’s, May 24, 2017, Walmart.com
Learn more about why dietitians loved canned tomatoes with these articles:
Looking for the ultimate party comfort food? Then this recipe for Tomato Soup Shooters is just the thing you need to try! Whether you make it for a light dinner or a party appetizer, it’s sure to please. Try serving it alongside a grilled cheese for the ultimate combo!
Tomato soup is a classic go-to but it’s even better when you make it yourself, because it’s just so easy! With simple ingredients and pantry staples, you can whip up this old-fashioned tomato soup recipe in no time. Best of all, the ingredients for this recipe are easy to keep on hand, such as onions, canned tomatoes, vegetable broth, and dried herbs, making it a go-to recipe to whip up any night of the week.
This tomato soup is rich in the hearty flavors of tomatoes, which are packed with fiber, vitamin C, and lycopene—an antioxidant compound with cancer-fighting properties, as well as heart-health activity. The lycopene content found in canned tomatoes allows this ingredient to be one of the most useful, healthy additions to just about any meal. Since canned tomatoes have even MORE nutritional value than fresh tomatoes, they provide a powerful impact on human health. So, what are you waiting for? Get your soup on this week and try these Tomato Soup Shooters out!
Tomato Soup Shooters with Mini Grilled Cheese
Prep Time5 minutes
Cook Time35 minutes
Total Time40 minutes
Ingredients
1 Tbsp. olive oil
½ large yellow onion, chopped
2 garlic cloves, minced
8 basil leaves, chopped
24 oz. tomato sauce
½ cup vegetable stock
1 tsp. kosher salt
¼ tsp. black pepper
10 slices white bread
4 Tbsp. unsalted butter, melted
8 oz. sharp white cheddar cheese
Instructions
In a large sauce-pot, heat the olive oil over medium heat. Add in the onion and garlic and sauté until the onion turns translucent.
Then mix in the chopped basil leaves, tomato sauce, vegetable stock, salt, and pepper. Bring the mixture to a boil then lower the heat so that it is simmering, Simmer for 30 minutes. Transfer the soup into a blender and blend until smooth. Adjust the seasoning with salt and pepper if necessary.
Butter one side of five slices of bread. Flip them over so that the buttered side is facing down. Add a layer of the cheese on top then stack the remaining slices of bread on top. Butter the tops of the bread.
Heat a large pan over medium-low heat. Add the sandwiches to the pan and cook until each side is golden brown and the cheese has melted.
Remove the grilled cheeses from the pan. Cut off the crusts then cut each sandwich into 4 triangles.
Pour the tomato soup into shot glasses and top with a mini grilled cheese. Enjoy!
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Turn a can of tomatoes into a flavorful dish with these canned tomato recipes from registered dietitians.
Get ready to celebrate a world of flavors with canned tomatoes! We are celebrating National Nutrition Month all month long, and this year’s theme is all about how you can appreciate flavors from cultures around the world. This is a tasty way to nourish ourselves and appreciate our diversity, as we are all unique with different bodies, goals, backgrounds and tastes! That’s why we asked some of our registered dietitian friends to share their best canned tomato recipes, as these nutrition professionals are the top in their class for providing healthful and delicious food that also celebrates culture.
We love using canned (and jarred tomatoes) as they provide a plethora of antioxidants (such as lycopene) that play an integral role in the reduction of certain types of diseases and cancers. In fact, numerous studies have linked lycopene consumption with prostate cancer protection. While lycopene is present in other fruits such as watermelon and pink grapefruit, tomatoes (which are the second most consumed vegetable second to potatoes in the U.S.), account for more than 85% of the lycopene in the American diet. Interestingly, cooked tomato products may hold particular significance, as the lycopene from cooked and processed tomatoes is more bioavailable than that of fresh tomatoes. Heating or processing breaks down the tomato cell matrix and promotes isomerization of lycopene from all-trans isomers to the more bioavailable form of cis-isomers. Research shows that single daily servings of processed tomato products produce significant increases of lycopene concentrations in blood and buccal mucosal cells in healthy adults.
So, what are you waiting for? Get ready to see how canned tomatoes can help you uncover a world of flavor with these recipes inspired by global cuisine.
20+ of the BEST canned tomato recipes for National Nutrition Month
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Chunky tomato cabbage soup is the ultimate cozy comfort food. And this one is so simple to make, you’ll be enjoying it in no time! Cook up a batch and enjoy the leftovers for days. Or pop it in the freezer for some busy time.
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