Tomatoes are one of the few fruits and vegetables (by the way, they are fruits, not vegetables) that contain the carotenoid called lycopene. Recent research show that lycopene, the pigment that makes tomatoes red, is an antioxidant that helps prevent free radicals from causing cell damage. Researchers now believe that lycopene, which is found both in raw and processed tomatoes, may have twice the antioxidant power of beta-carotene.

Studies indicate that people with the highest levels of lycopene are at much lower risk for developing various forms of cancer including cancer of the bladder, cervix, and pancreas. It has also been found to inhibit colon, rectal, stomach, prostate, breast, lung, and endometrial cancer. One study, conducted at Harvard University, found that men who ate at least ten one-half cup servings of tomatoes per week -- raw, cooked, or as a sauce -- cut their risk of developing prostate cancer by 45 percent.

On top of that, research also indicates that lycopene may help older people stay active longer.

Tomatoes also contain coumaric acid and chlorogenic acid, two compounds that may help block the effects of cancer-causing substances called nitrosamines. Nitrosamines form naturally in the body and are also the most lethal carcinogen in tobacco smoke. Coumaric and chlorogenic acids are also found in other fruits and vegetables, and researchers think they may be a major reason that people who eat more produce are less likely to develop cancer.

Tomatoes contain substantial levels of more familiar antioxidants, particularly vitamin E, vitamin C, beta-carotene, and the flavonoid quercetin. In addition to lowering the risk of cancer, these nutrients are linked to lower risk of heart disease, stroke, cataracts and other age-related problems.

By cooking tomatoes you release more of the beneficial compound lycopene. If you cook them in a little olive oil, you'll absorb the lycopene even better.

Canned tomatoes have many of the same nutrients as fresh, but they contain lower levels of vitamin C and carotenes. Tomato paste and sundried tomatoes have plentiful carotenes and vitamin E. Beware of tomato juice: The sodium cancels out the value of tomatoes' potassium.

Many people think that if certain foods are good, a lot is better.
This is not always the case, and high doses of certain food are actually toxic.

Read about the healthy food, research the vitamins and minerals and check with your health care provider if you are unsure about how much to eat and how much may be too much.

The best way to get the daily requirement of 13 essential vitamins is to eat a balanced diet that contains a variety of foods and take a "Standardized" (quality) multivitamin supplement.