Nutritionist Lao Gu factors out that watermelons have a excessive water content material and lack lipids, making it tough for the physique to soak up lycopene; tomatoes, alternatively, can have their lycopene absorption charge improved by heating or crushing, making the vitamins simpler to make the most of.
Watermelon additionally comprises lycopene, however why do well being research nearly solely deal with tomatoes? Nutritionist Lao Gu shares that medical research present that the majority analysis associated to cardiovascular well being, prostate well being, or antioxidant indicators makes use of tomatoes, not watermelon, because the supply of lycopene. It is because watermelon has a excessive water content material and lacks lipids, making lycopene tough for the physique to soak up. Tomatoes, alternatively, can have their lycopene absorption charge improved by heating or crushing, making the vitamins extra readily utilized.
Lao Gu shared this in a publish on his Fb web page, “Lao Gu Diet and Science,” explaining that this isn’t as a result of watermelon is dangerous, however fairly as a result of the “absorption effectivity” of the 2 is vastly completely different! Watermelon does include a substantial quantity of lycopene and naturally possesses a extra simply absorbed cis kind. Nonetheless, watermelon is sort of totally composed of water and lacks the lipids wanted to soak up fat-soluble phytochemicals, in addition to different phytochemicals that help in absorption. With out lipids, lycopene struggles to kind absorbable microparticles within the intestines.
Mr. Gu additional defined that, in different phrases, whereas watermelon has a superior pure lycopene content material and construction, the quantity truly absorbed into the bloodstream and utilized by the physique is restricted. In distinction, tomatoes have the benefit of “processability” and “synergistic results.” Heating or crushing can convert all-trans lycopene into the extra simply absorbed cis kind; the absorption charge of cooked tomatoes can improve by 2-4 instances.
On the identical time, tomatoes additionally include polyphenols, flavonoids, and different carotenoids, which might promote absorption and create “total meals advantages,” one thing that single lycopene dietary supplements or watermelon can’t simply substitute. Lately, well being analysis outcomes have certainly constantly proven that tomatoes are the first supply of lycopene. That is maybe as a result of they supply steady, culinary choices and possess the mandatory circumstances to assist phytochemicals. Mixed, these components make them simpler for the physique to soak up and exert their dietary advantages.
Mr. Gu added that this actually doesn’t imply watermelon is dangerous; it’s simply that it’s not the principle participant on this “lycopene absorption charge race,” nothing extra.
