What does tomato paste do to your body? Unlocking its concentrated nutritional power

November 5, 2025 •

4 min read

According to a Cornell University study, cooking tomatoes actually enhances their antioxidant activity by breaking down cell walls. The health benefits are profound; what does tomato paste do to your body is provide a highly concentrated and more bioavailable dose of the powerful antioxidant, lycopene.

Quick Summary

Tomato paste boosts the body's antioxidant defenses with concentrated, highly-absorbable lycopene. It improves heart and skin health, and may reduce the risk of certain cancers, all thanks to its unique nutritional profile. Cooking enhances the bioavailability of key nutrients.

Key Points

Enhanced Lycopene Absorption: Cooking tomatoes concentrates their lycopene and converts it into a more bioavailable form, with absorption boosted further by adding fat.
Cardiovascular Health: The potent antioxidants in tomato paste help lower LDL cholesterol, reduce inflammation, and support healthy blood pressure.
Cancer Prevention: Higher dietary intake of lycopene from cooked tomato products is linked to a reduced risk of certain cancers, particularly prostate cancer.
Skin Protection: Lycopene provides internal protection against UV-induced sun damage and promotes healthier skin by supporting collagen production.
Rich in Nutrients: Besides lycopene, tomato paste is a source of other vitamins and minerals, including vitamins A and K, potassium, and iron.
Check Labels for Sodium: While healthy, some commercial brands can contain high levels of sodium, so selecting low-sodium versions is recommended for optimal health benefits.

The Concentrated Lycopene Advantage

The primary and most impactful thing that tomato paste does for your body is deliver a potent dose of lycopene. Lycopene is a type of carotenoid, a natural pigment that gives tomatoes their vibrant red color. It is also a powerful antioxidant that helps protect your cells from damage caused by free radicals. While raw tomatoes contain lycopene, the cooking process used to make paste is a game-changer for nutrient absorption. The heat breaks down the thick cell walls of the tomatoes, making the lycopene more accessible for your body to absorb and utilize. When you cook tomato paste with a small amount of fat, such as olive oil, absorption is further enhanced because lycopene is a fat-soluble nutrient.

Cardiovascular Health Support

Research has linked a high intake of lycopene to a reduced risk of heart disease. The antioxidant properties of lycopene help combat oxidative stress and inflammation, two major risk factors for heart conditions. Studies have shown that consuming tomato products, including tomato paste, can help lower levels of LDL (“bad”) cholesterol and improve HDL (“good”) cholesterol functionality. This protective effect on the inner lining of blood vessels can decrease the risk of blood clotting and improve overall cardiovascular health. One study noted that men with high blood levels of lycopene had a 17–26% lower risk of heart disease. The potassium found in tomato paste also helps regulate blood pressure.

Potential Cancer-Protective Effects

Lycopene's antioxidant properties are believed to help prevent or slow the progression of certain cancers. Numerous observational studies have found an inverse relationship between higher lycopene consumption and the risk of specific types of cancer, most notably prostate, stomach, and lung cancer. For example, a 23-year study on over 46,000 men found that those who ate at least two servings of lycopene-rich tomato sauce per week were 30% less likely to develop prostate cancer. The anti-inflammatory effects of lycopene also contribute to its potential cancer-preventive benefits. While more research is ongoing, incorporating concentrated tomato products into your diet is a promising strategy for disease prevention.

Skin Protection and Anti-Aging

The antioxidants in tomato paste don't just work on the inside; they also offer benefits for your skin. Lycopene helps protect your skin from damage caused by harmful UV rays from the sun. One study demonstrated that participants who consumed tomato paste with olive oil for 10 weeks experienced 40% fewer sunburns. While it is not a replacement for sunscreen, this internal protection can contribute to overall skin health and reduce the signs of premature aging. The vitamin C present in tomato paste also supports the production of collagen, a protein essential for maintaining skin's elasticity and firmness.

Bioavailability: Cooked vs. Raw Tomatoes

One of the most important nutritional differences between raw tomatoes and tomato paste lies in the bioavailability of their key antioxidant, lycopene. The following points explain why processed tomato paste is superior in this regard:

Isomerization: In fresh, raw tomatoes, lycopene exists mainly in a straight, or trans isomer structure. The heating process converts some of this into a bent, or cis isomer form, which is more easily absorbed by the human body.
Cell Wall Breakdown: The cell walls of tomatoes are tough. Cooking breaks them down, effectively releasing the lycopene and making it more accessible to the body’s digestive system.
Fat Absorption: As a fat-soluble nutrient, lycopene requires dietary fat for optimal absorption. Tomato paste is frequently cooked with oil, which naturally enhances its bioavailability.

Comparison: Tomato Paste vs. Fresh Tomatoes


Nutrient/Characteristic	Tomato Paste (Concentrated)	Fresh Tomatoes (Raw)
Lycopene Concentration	Much higher per gram due to water removal.	Lower per gram due to higher water content.
Lycopene Bioavailability	Excellent; cooking and fat enhance absorption.	Good; requires chewing and proper digestion.
Vitamin C	Lower; some vitamin C is lost during heating.	Higher; no heat processing retains vitamin content.
Fiber	Higher per gram; more concentrated.	Lower per gram; more water.
Convenience	Excellent; long shelf life and easy to store and use.	Good for immediate use; shorter shelf life.
Added Sodium/Sugar	Can be higher in some brands; requires checking labels.	Very low; naturally occurring.

How to Incorporate Tomato Paste into Your Diet

Adding tomato paste to your meals is simple and can significantly boost your nutrient intake. A tablespoon or two can be stirred into a variety of dishes to add a rich, deep flavor and a powerful nutritional punch. Some easy applications include:

Base for Sauces: Use it as the foundation for pasta sauces, stews, and chili.
Flavor Booster: Stir it into soups, curries, and casseroles for a savory, concentrated tomato flavor.
Marinade Ingredient: Mix with herbs, spices, and olive oil for a delicious marinade for meats or vegetables.
Sandwich Spread: Combine with a little seasoning for a simple, healthy spread.

Potential Downsides and Precautions

While generally very healthy, there are a few potential downsides to be aware of. Some canned tomato pastes may contain high levels of added sodium or sugar, so it's always best to read the label and choose lower-sodium or no-sugar-added options. Excessive consumption of lycopene can lead to a harmless skin discoloration called lycopenodermia, which reverses when intake is reduced. For individuals with acid reflux, the acidity of tomatoes might aggravate symptoms, though cooking can sometimes mitigate this.

Conclusion

In summary, what does tomato paste do to your body is provide a highly concentrated and absorbable source of the potent antioxidant lycopene, along with other key vitamins and minerals. The heat-processing and addition of fat enhance the bioavailability of this vital nutrient, making it a more efficient delivery system than raw tomatoes for certain health benefits. From supporting heart health and potentially preventing certain cancers to protecting the skin from sun damage, the inclusion of tomato paste in a balanced diet offers a convenient and flavorful way to boost your nutritional intake. Choosing products with low sodium and no added sugar will maximize its health advantages. For more information on the impact of processed foods, refer to the research published by the National Institutes of Health.

Frequently Asked Questions

For maximizing lycopene intake and absorption, tomato paste is actually healthier than fresh tomatoes because the cooking process makes the antioxidant more bioavailable. However, fresh tomatoes contain higher levels of vitamin C.

There is no official recommendation, but studies on lycopene benefits often use daily intakes of 9–21 mg, which can be achieved with a serving or two of tomato paste mixed into meals. Always consume as part of a balanced diet.

The initial heating process reduces some heat-sensitive nutrients like vitamin C. However, it also makes the lycopene more accessible to the body, essentially boosting its absorption, which is a major nutritional advantage.

While generally safe, extremely high, long-term consumption could lead to a harmless skin discoloration called lycopenodermia. Moderation is key, and it's best consumed as part of a varied diet.

Yes, cooking tomato paste with a small amount of healthy fat, like olive oil, significantly increases the body's ability to absorb the fat-soluble lycopene. Sautéing it briefly before adding other liquids is an effective method.

Tomato paste's high lycopene content helps protect the skin from UV damage, while vitamin C supports collagen production. This combination contributes to anti-aging effects and a healthier complexion.

Tomato paste is relatively low in calories and can be used to add rich flavor to meals without adding much fat. Its fiber content can also contribute to feelings of fullness. However, it is not a magic bullet for weight loss and must be part of a balanced, calorie-controlled diet.

Organic options ensure that the tomatoes were grown without synthetic pesticides and fertilizers. For tomato paste, this also means avoiding genetically engineered ingredients often associated with processed foods.