8 A SIUSLAW NEWS ❚ FRIDAY, JULY 3, 2015 Planes, cars and more at this year’s Wings, Wheels J OEL F UHRMAN , MD You say ‘tomato,’ we say ‘lycopene’ Carotenoids are a family of over six hundred phytochemi- cals, including alpha-carotene, beta-carotene, lycopene, lutein and zeaxanthin. Carotenoids are abundant in green and yellow-orange veg- etables and fruits and help to defend the body’s tissues against oxidative damage, which is a natural byproduct of our metabolic processes; oxidative damage from free radicals contributes to chronic diseases and aging. Lycopene is the signature carotenoid of the tomato. The lycopene in the American diet is 85 percent derived from tomatoes. Lycopene is found circulat- ing in the blood and also con- centrates in the male reproduc- tive system, hence its protec- tive effects against prostate cancer. In the skin, lycopene helps to prevent UV damage from the sun, protecting against skin cancer. Lycopene is known for its anti-cancer prop- erties, but did you know that lycopene has also been inten- sively studied for its beneficial cardiovascular effects? Many observational studies have made a connection between higher blood lycopene and lower risk of heart attack. For example, a study in men found that low serum lycopene was associated with increased plaque in the carotid artery and triple the risk of cardiovascular events compared to higher lev- els. In a separate study, women were split into four groups (quartiles) according to their blood lycopene levels; women in the top three quartiles were 50 percent less likely to have cardiovascular disease com- pared to the lowest quartile. A 2004 analysis from the Physicians’ Health Study data found a 39 percent decrease in stroke risk in men with the highest blood levels of lycopene. Data from an ongo- ing study in Finland has strengthened these findings with similar results. One-thousand men had their blood carotenoid levels tested and were followed for 12 years. Those with the highest lycopene levels had the lowest risk of stroke — they were 55 percent less likely to have a stroke than those with the low- est lycopene levels. Previous data from this same group of men found that higher lycopene levels were associat- ed with lower risk of heart attack as well. A meta-analysis of 12 trials also found that daily supplemental tomato products (approximately 1 cup of tomato juice or 3-4 tbsp. of tomato paste) reduced LDL cholesterol by 10 percent — this effect is comparable to low doses of statin drugs (with no risk of side effects, of course). Of course, lycopene is not the only nutrient in tomatoes — tomatoes are also rich in vitamins C and E, beta- carotene, and flavonol antioxi- dants just to name a few. Single antioxidants usually don’t exert their protective effects alone; we learned this lesson from clinical trials of beta-carotene, vitamin C, and vitamin E supplements, which did not reduce cardiovascular disease risk. It is the interac- tions between phytochemicals in the complex synergistic net- work contained in plant foods that is responsible for their health effects, and this is some- thing that we cannot replicate in a pill. Out of all the common dietary carotenoids, lycopene has the most potent antioxidant power, but combinations of carotenoids are even more effective than any single carotenoid — they work syner- gistically. Blood lycopene, as used in many of these studies, is simply a marker for high tomato product intake; similar- ly high alpha-carotene and beta-carotene levels are mark- ers of high green and yellow- orange fruit and vegetable intake. Colorful fruits and vegeta- bles provide significant protec- tion. In a given year, a typical American will eat about 92 pounds of tomatoes. Be mindful of the sodium content of ketchup and other tomato products — choose the low sodium or no salt added versions. No salt added, unsul- phured dried tomatoes are also great. Diced and crushed toma- toes in glass jars are preferable to those in cans, to avoid the endocrine disruptor BPA. Also keep in mind that carotenoids are absorbed best when accompanied by healthy The sixth annual Wings and Wheels aircraft fly-in and car- show will be tomorrow, July 4, at the Florence Municipal Airport. The Old Time Fiddlers will perform, along with two per- formances by the Florence Dance Guild. There will also be DJ music all day. The Florence-Siuslaw Lions Club and the Ada Grange will be providing food throughout the day. The Lions Club will be selling raffle tickets to sup- port their scholarship fund fats — for example, in a salad with a seed or nut-based dress- ing. Lycopene is also more absorbable when tomatoes are cooked — one cup of tomato sauce contains about 10 times the lycopene as a cup of raw, chopped tomatoes — so enjoy both raw and cooked tomatoes in your daily diet. with nearly $3,000 worth of items to be raffled off. Commemorative t-shirts will be for sale. Gates will open at 10 a.m. and a donation of $2 per car- load will be asked at the gate. Trophies will be handed out for the car show beginning at 2:30 p.m. Several antique and classic aircraft are expected to be on hand, weather permiting. Nearly 100 classic cars and trucks from throughout the Northwest are expected to par- ticipate. Dr. Fuhrman is a New York Times best-selling author and board certified family physician specializing in lifestyle and nutri- tional medicine. Visit his website at Dr Fuhrman.com, or submit questions and comments to news ques- tions@drfuhrman.com. GROW YER OWN! (It’s your right) High Quality Growing Equipment At Affordable Prices, in Florence. 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