What are the Health Benefits of Tomato Paste?
Tomato paste is produced by simmering fresh tomatoes until they begin to break apart. Then they’re strained to remove the skin and seeds, and cooked for at least several hours, until their moisture evaporates and they become a thick paste. Salt and olive oil are typically added, but some commercial products add other seasonings and sweeteners, such as high fructose corn syrup. One 6-ounce can of tomato paste is enough to make a pot of chili or stew that yields six servings, so that’s 1 ounce per serving. Nutritional values provided are for 1 tablespoon, which is about half that amount.
Lycopene
Tomatoes are the best natural source of lycopene, a powerful antioxidant that belongs to the vitamin A family. It’s often in the news for its potential to prevent prostate cancer, but research has produced mixed results, according to a review in November 2011 in the "Cochrane Database of Systematic Reviews." A study published in the October 2012 issue of the journal “Neurology” reported that men who ate more lycopene had a lower risk of strokes. Guidelines for daily consumption of lycopene haven’t been established, but eating about 4 to 8 milligrams daily is probably enough to produce health benefits. You’ll get 4.6 milligrams of lycopene in 1 tablespoon of tomato paste.
Vitamin C
Vitamin C is best known as an antioxidant, but it also produces neurotransmitters and collagen, which supports your skin and ligaments. Its antioxidant abilities prevent damage from free radicals throughout your body, including providing antioxidant protection to proteins and fats in your brain. Vitamin C in your skin helps limit damage from exposure to the sun. Men should get 90 milligrams of vitamin C in their daily diet, while women need 75 milligrams. The daily intake for pregnant women increases to 80 milligrams. Anyone who smokes needs an extra 35 milligrams each day. One tablespoon of tomato paste has 3.5 milligrams of vitamin C.
Serving Tips
Dilute tomato paste with water, broth, canned tomatoes with their juice or the fluids from the dish you’re making. In a pinch, it makes a basic tomato sauce, but it will taste bland without seasonings, such as garlic, onion, paprika and oregano. Tomato paste makes a good base for chili, stews and soups. Try mixing tomato paste, vegetable broth, onions, corn, white beans, green beans and seasonings for a hearty vegetable soup. Make a topping for baked chicken by combining garlic, shredded carrots, chopped tomatoes, low-salt chicken broth and tomato paste.
Dilute tomato paste with water, broth, canned tomatoes with their juice or the fluids from the dish you’re making. In a pinch, it makes a basic tomato sauce, but it will taste bland without seasonings, such as garlic, onion, paprika and oregano. Tomato paste makes a good base for chili, stews and soups. Try mixing tomato paste, vegetable broth, onions, corn, white beans, green beans and seasonings for a hearty vegetable soup. Make a topping for baked chicken by combining garlic, shredded carrots, chopped tomatoes, low-salt chicken broth and tomato paste.
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