Tomatoes vs Tomato Sauce: Which is More Nutritious?

The US MSNBC recently published an article indicating that processed tomatoes are better than fresh tomatoes, meaning tomato sauce has higher nutritional value.) compared to fresh tomatoes. Chinese nutritionists also hold the same view.

Firstly, we need to clarify what the greatest benefit of tomatoes is. Many people believe that when raw tomatoes are heated into "cooked tomatoes," such as tomato sauce, vitamin C will be lost. That's correct. However, since tomatoes are acidic and their acidity helps enhance the stability of vitamin C, the loss of vitamin C in tomato sauce is not significant. Furthermore, among vegetables and fruits, the vitamin C content of tomatoes is not the most abundant. To supplement vitamin C, one can eat green peppers or leafy greens instead, without demanding high levels of vitamin C from tomatoes.

Actually, what we hope to gain most from eating tomatoes is lycopene. Numerous studies have proven that this natural substance can reduce the risk of prostate, bladder, skin, and stomach cancers, as well as intestinal diseases, and help decrease free radicals leading to skin aging. Compared to fresh tomatoes, tomato sauce has more lycopene, not only in quantity but also more easily absorbed by the body. Firstly, lycopene is mainly found in the soluble solids of tomatoes. Fresh tomatoes contain only 5% soluble solids, whereas after concentration, tomato sauce contains 18%-20%, four times that of fresh tomatoes! Secondly, during heating, the cell walls of tomatoes break down, allowing for full release of lycopene, thus making it easier for the body to utilize lycopene in tomato sauce.