Health Benefits of Tomatoes
If you are interested, a tomato is technically a fruit, because it bears fruit and develops from the ovary of a flowering plant. But when it comes to nutrition, tomatoes - along with pickles and zucchini - are classified as vegetables. This is partly due to their lower carbohydrate and sugar content: the average tomato provides only 22 calories, and about 5 grams of total carbohydrates, with 3 in the form of sugar and 1.5 in the form of fiber. But this low-calorie, low-carb package is full of nutrients and has a number of health benefits. Here are seven, as well as some easy ways to incorporate more tomatoes into your daily meals and snacks.
Tomatoes are a great source of vitamins.
One tomato can provide about 40% of the recommended daily minimum of vitamin C. Moreover, tomatoes provide vitamin A, which supports the immune system, vision and healthy skin; Vitamin K, which is good for your bones; and potassium, a key nutrient for heart function, muscle contraction, and maintaining healthy blood pressure and fluid balance.
They protect heart health
Tomatoes contain an antioxidant called lycopene, which is responsible for their red color. Studies show that in terms of heart health benefits, eating tomatoes and tomato products is more effective than taking supplements with lycopene. Other studies have shown that higher levels of lycopene in the blood are associated with lower mortality in people with metabolic syndrome, a group of risk factors that increase the likelihood of developing heart disease, diabetes and stroke.
Improve your eyesight
Lycopene is also good for your eyes. And this is not the only protective nutrient in tomatoes; they also contain lutein and beta-carotene. According to studies, these nutrients support vision and protect against eye diseases, including cataracts and macular degeneration.
Boost Digestive Health
The fluid and fiber in tomatoes can be helpful if you are prone to constipation. Just keep in mind that for some people, acidity in cooked tomatoes can cause or aggravate acid reflux and indigestion.
Help for diabetes
Tomatoes can be a protective food for people with type 2 diabetes: in one study, people with diabetes who took boiled tomatoes for 30 days experienced a decrease in lipid peroxidation, a chain reaction in which substances called free radicals attack fat, resulting in to damage, this increases the risk of cardiovascular disease. This is especially important because diabetes doubles the risk of stroke and heart attack.
Protect skin health
A study in 2019 showed that a combination of tomato paste and olive oil protects against the harmful effects of sunlight and increases the production of collagen, a molecule that gives the skin a structure and keeps it supple and youthful. Scientists believe that lycopene in tomatoes is the key. This is the highest concentration when tomatoes were cooked, and olive oil increases its absorption from your digestive system into the blood.
Protect against cancer
Observational studies have found a link between lycopene of a superstar compound and fewer cases of cancer of the prostate, ovary, lung, and stomach.
How to reap all the benefits of tomatoes
You can include tomatoes in your diet in various forms - fresh, dried, or in the form of sauce, salsa or pasta. It also allows you to enjoy tomatoes year-round.
Add fresh tomatoes to the omelettes and salads and serve them with chopped, sprinkled with balsamic sauce and seasoned with fresh basil, sea salt and black pepper. Wear fresh herbs or steamed vegetables with sun-dried tomato pesto or sprinkle with fried fish. Mix spaghetti with pumpkin or beans with tomato sauce or use it as a topping for fried green beans or potatoes. Add salsa to scrambled eggs or taco salad or a spoon to cooked fish, black beans or brown rice. Use tomato paste in vegetarian chili or mix it with hummus along with roasted garlic and harissa. Bon Appetit.
Tomatoes are a great source of vitamins.
One tomato can provide about 40% of the recommended daily minimum of vitamin C. Moreover, tomatoes provide vitamin A, which supports the immune system, vision and healthy skin; Vitamin K, which is good for your bones; and potassium, a key nutrient for heart function, muscle contraction, and maintaining healthy blood pressure and fluid balance.
They protect heart health
Tomatoes contain an antioxidant called lycopene, which is responsible for their red color. Studies show that in terms of heart health benefits, eating tomatoes and tomato products is more effective than taking supplements with lycopene. Other studies have shown that higher levels of lycopene in the blood are associated with lower mortality in people with metabolic syndrome, a group of risk factors that increase the likelihood of developing heart disease, diabetes and stroke.
Improve your eyesight
Lycopene is also good for your eyes. And this is not the only protective nutrient in tomatoes; they also contain lutein and beta-carotene. According to studies, these nutrients support vision and protect against eye diseases, including cataracts and macular degeneration.
Boost Digestive Health
The fluid and fiber in tomatoes can be helpful if you are prone to constipation. Just keep in mind that for some people, acidity in cooked tomatoes can cause or aggravate acid reflux and indigestion.
Help for diabetes
Tomatoes can be a protective food for people with type 2 diabetes: in one study, people with diabetes who took boiled tomatoes for 30 days experienced a decrease in lipid peroxidation, a chain reaction in which substances called free radicals attack fat, resulting in to damage, this increases the risk of cardiovascular disease. This is especially important because diabetes doubles the risk of stroke and heart attack.
Protect skin health
A study in 2019 showed that a combination of tomato paste and olive oil protects against the harmful effects of sunlight and increases the production of collagen, a molecule that gives the skin a structure and keeps it supple and youthful. Scientists believe that lycopene in tomatoes is the key. This is the highest concentration when tomatoes were cooked, and olive oil increases its absorption from your digestive system into the blood.
Protect against cancer
Observational studies have found a link between lycopene of a superstar compound and fewer cases of cancer of the prostate, ovary, lung, and stomach.
How to reap all the benefits of tomatoes
You can include tomatoes in your diet in various forms - fresh, dried, or in the form of sauce, salsa or pasta. It also allows you to enjoy tomatoes year-round.
Add fresh tomatoes to the omelettes and salads and serve them with chopped, sprinkled with balsamic sauce and seasoned with fresh basil, sea salt and black pepper. Wear fresh herbs or steamed vegetables with sun-dried tomato pesto or sprinkle with fried fish. Mix spaghetti with pumpkin or beans with tomato sauce or use it as a topping for fried green beans or potatoes. Add salsa to scrambled eggs or taco salad or a spoon to cooked fish, black beans or brown rice. Use tomato paste in vegetarian chili or mix it with hummus along with roasted garlic and harissa. Bon Appetit.