Never underestimate the power of the humble tomato. Although tomatoes are botanically defined as "fruits" because they develop from a flower and contain seeds, they are commonly treated and consumed as a vegetable. In 1893, the U.S. Supreme Court ruled that tomatoes should be classified as "vegetables" based on how they are used in meals.
Nutrient powerhouse
Tomatoes – both cooked and raw – are a powerhouse of nutrition. A small raw tomato offers about 3.9 grams of carbohydrates and 1.2 grams of fiber, primarily insoluble fiber like cellulose and lignin. They are also rich in essential vitamins and minerals, including vitamin C for daily health maintenance and vitamin K, which is crucial for blood clotting and bone health.
Additionally, tomatoes contain vitamin B9 (folic acid), which is important for cell growth and function, and powerful antioxidants like beta-carotene, chlorogenic acid, lycopene and naringenin.
Heart health
Consuming tomatoes regularly can decrease your risk of heart disease and stroke. Tomatoes are rich in lycopene, a compound known to lower blood pressure, homocysteine and LDL ("bad" cholesterol) levels, and platelet aggregation. Additionally, tomatoes are rich in vitamin C and potassium.
A recently published review reported that high intakes of lycopene and having high blood levels of antioxidants can reduce heart disease risk by 14 percent. The review included a study that looked at the effect of a single dose of either raw tomatoes, tomato sauce or tomato sauce plus olive oil on heart disease risk in healthy people. All three doses reduced total cholesterol and triglycerides and raised HDL ("good" cholesterol) levels. Tomato sauce plus olive oil had the strongest effect, likely because olive oil improves the absorption of lycopene.
Cancer prevention
Tomatoes are a powerful cancer-fighting superfood thanks to lycopene, an antioxidant that supports heart health. Tomatoes are also rich in antioxidant vitamins A, C and E, which help neutralize cancer-causing free radicals.
Lycopene consumption has been found to reduce the risk of stomach, lung, ovarian and prostate cancers. The carotenoids in tomatoes are also effective in lowering the risk of breast cancer. (Related: Lycopene, the pigment that gives tomatoes their color, is one of the most powerful anti-cancer agents yet discovered.)
Numerous studies suggest that men who consume high amounts of tomatoes, especially cooked tomatoes, have a lower risk of prostate cancer. Research has also associated the consumption of non-starchy vegetables like tomatoes with decreased risks of estrogen-receptor-negative breast tumors and colorectal, lung, stomach, mouth and throat cancers.
Brain health
Tomatoes are an easy and cost-effective way to boost your intake of carotenoids, a group of plant nutrients that support brain health. These molecules help safeguard fat in the body, which is crucial for brain function since the brain is primarily composed of fat.
Tomatoes are especially rich in two key carotenoids: lycopene and beta-carotene. These compounds are potent antioxidants that neutralize free radicals, a major source of inflammation. The brain, which contains a high concentration of omega-3 fats, is particularly susceptible to damage from free radicals. This vulnerability is one of the main reasons why a diet rich in vegetables is widely recommended for maintaining good overall health.
Diabetes management
Tomatoes are a non-starchy vegetable with a low glycemic index (GI) – a measure of how quickly carbohydrates in food raise blood sugar levels. A serving of tomatoes, roughly 140 grams, has a GI of less than 15, making them a low-GI food. Foods with a GI score below 55 are considered suitable for people with diabetes.
Tomatoes are beneficial for managing diabetes as they help reduce oxidative stress and inflammation. Tomatoes are rich in vitamins C and E and iron, which all help alleviate diabetic symptoms. Tomatoes also help reduce the risk of heart attacks in diabetic individuals by preventing lipid peroxidation.
Digestive health
Recent research has highlighted that tomatoes contain compounds that are beneficial for the growth of healthy gut microbes, supporting good digestion and lowering the risk of diseases linked to poor gut health.
Many studies indicate that consuming tomatoes can enhance the diversity of beneficial bacteria in the gut, reduce inflammation and improve digestive health. In one study, researchers observed that tomato consumption increased the presence of beneficial bacteria like Bifidobacterium longum, Lactobacillus plantarum and Bacteroides fragilis, which are all crucial for a healthy gut environment.
Tomatoes also contribute to digestive health with their high insoluble fiber content, which promotes the smooth movement of food through the digestive system and aids in weight management by providing a feeling of fullness. The chloride in tomatoes is crucial for producing digestive juices while lycopene helps protect against gastric cancer and inflammation.
Vision improvement
Tomatoes offer a powerful combination of nutrients that support eye health. These include antioxidants like lycopene, lutein, zeaxanthin and beta-carotene. These antioxidants can help shield the eyes from UV damage and reduce the risk of cataracts.
A study published in Investigative Ophthalmology & Visual Science found that individuals with higher blood levels of lycopene and zeaxanthin have a significantly lower risk of developing age-related macular degeneration. Additionally, vitamin C and copper in tomatoes help combat aging effects on the eyes and aid in melanin production, respectively.
Immunity boost
Tomato juice is rich in vitamin C and beta-carotene, two antioxidants that boost the immune system. Studies have shown that consuming tomato juice can significantly increase the number of immune cells, including "natural killer cells," which help protect the body against viruses.
Tips for incorporating tomatoes into your diet
To maximize the health benefits of tomatoes, consider these tips when adding them to your meals.
Fresh or cooked tomatoes are ideal, as cooking can enhance their nutrient content. Incorporate tomatoes into homemade sauces for pasta, pizza, salads and sandwiches.
For added flavor and nutrition, use extra virgin olive oil together with tomatoes in your recipes.
Opt for organic tomatoes whenever possible to avoid harmful pesticides and chemicals that could negatively affect your gut microbiome.
Watch the following video about "Tomato health benefits."
This video is from the All About Herbs channel on Brighteon.com.
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Home gardening 101: 5 Secrets for growing great tomatoes.
Tomatoes found to halt stomach cancer due to anti-cancer nutrients.
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