October 6, 2012, Wall Street Journal, Jennifer Corbett Dooren reports about a new study…A diet that includes tomatoes could lower the chance of having a stroke.
There are no government recommendations specific to lycopene consumption, but U.S. dietary guidelines have traditionally recommended Americans consume at least five to nine servings of fruits and vegetables per day. In 2010, the U.S. updated its dietary guidelines, stating Americans should “increase” fruit and vegetable intake, noting that at least 2½ cups of fruits and vegetables per day was associated with a reduced risk of heart attacks and strokes. There have also been some studies that suggest lycopene can cut the risk of prostate and types of cancer.
You Say Tomato, Nutritionists Say Lycopene
A look at how much lycopene, an antioxidant tied to a reduction in strokes, is in different foods.
- Sauce, pasta, spaghetti/marinara, ready-to-serve (1 cup): 31,663 micrograms
- Tomato juice, canned, with salt added (1 cup):21,960 micrograms
- Soup, tomato, canned, prepared with equal volume 2% milk (1 cup): 13,047 micrograms
- Watermelon, raw (1 cup): 6,889 micrograms
- Tomatoes, red, ripe, raw, average (1 tomato):3,165 micrograms
- Papayas, raw (1 cup): 2,559 micrograms
- Ketchup (1 tbsp.): 2,146 micrograms
- Fast food pizza, pepperoni, regular crust (1 slice): 2,074 micrograms
- Grapefruit, raw, pink and red, (half grapefruit):1,745 micrograms
- Tomatoes, sun-dried (1 piece): 918 micrograms
- Mangos, raw (1 cup): 5 micrograms
Source: USDA National Nutrient Database