6 Health Benefits Of Tomatoes

 6 Health Benefits Of Tomatoes

 

Important note

Tomatoes are low in calories, nutritious, and an important part of a balanced diet.

Raw tomatoes are rich in vitamin C, which brightens skin and fights inflammation, and cooking tomatoes releases more antioxidants like lycopene, which may prevent cancer.

Tomatoes offer a wide range of benefits and support heart, cognitive (brain), and prostate health.

Tomatoes come in many varieties, from beefsteak to Roma. This seasonal fruit doesn't just add flavor to a classic BLT or color to a margarita pizza. It provides health benefits that affect many body systems.

The sweetness and tartness will vary depending on the type of tomato you choose, but all types of tomatoes contain essential nutrients such as potassium and vitamin C. It is also rich in antioxidants, which in small amounts are important for maintaining heart health, maintaining heart health, and preventing heart disease. cancer

Eating tomatoes cooked or raw affects absorption of the best nutrients, but you can't go wrong with a balanced diet, nutritionist Angela Holley told Verywell.

Variety is key, Holley said, and that goes for any fruit or vegetable. Eat it raw, cooked, and steamed. Depending on the different methods, the nutrients in some fruits and vegetables can definitely increase or decrease.

Both cooked and raw tomatoes are rich in nutrients

Tomatoes are low in calories and full of important nutrients.

A medium-sized raw tomato has about 22 calories and less than 1 gram of fat. Naturally low sodium, low glycemic, containing only 6 milligrams (mg) of sodium and 3 grams (grams) of sugar. Also, a raw tomato contains about half a cup of water, making it a great hydration food.

Nutritional information

A medium tomato also contains the following nutrients:

* Protein: 1.1 g, * Dietary fiber: 1.5 g, * Calcium: 12 mg, * Magnesium: 13.5 mg, * Phosphorus: 29.5 mg, * Potassium: 292 mg, * Vitamin C: 17 mg, * Choline: 8.2 mg, *Lycopene: 3.2 mg

Some antioxidants such as lycopene, lutein, and zeaxanthin are better absorbed by the body when tomatoes are cooked. Antioxidants help fight free radicals, unstable molecules that can damage body cells and cause cancer.

Tomatoes also contain several essential vitamins and minerals that support body systems such as the immune system, bones, and blood. Raw tomatoes contain small amounts of fluoride, folic acid, vitamin A, vitamin K, and beta-carotene, nutritionist Lorraine Carney told Verywell.

Watch out for sodium in soups and tomato sauces

Check the Nutrition Facts label when buying tomato products such as soups, sauces, purees, etc. in stores. These products may have added salt, but low-sodium products have less than 140 milligrams of sodium per serving, Carney said. When cooking tomatoes at home, Holly recommends mixing them with olive oil or other healthy fats for maximum nutrient absorption.

Supports heart health

Tomatoes are a healthy source of potassium, says Holly. A medium tomato has about as much potassium as a banana.

Carney explained that both potassium and sodium are essential components of heart function. The heart needs these electrolytes to contract and expand, and potassium is essential for the relaxation of blood vessels.

Holly said most people with high blood pressure can benefit from the high levels of potassium, fiber, and lycopene found in tomatoes. All of these nutrients are important, but some studies have linked lycopene to a lower risk of heart disease and death.

Supports exercise recovery

Tomatoes contain several electrolytes that are essential for basic cell function. Carney says the potassium, sodium, magnesium, and fluoride in tomatoes may help reduce post-workout muscle soreness and exercise fatigue.

Magnesium is essential for muscle contraction, so eating a tomato before or after a workout can help provide magnesium. The water content in tomatoes provides extra hydration.

Carney added that the fruit also has anti-inflammatory properties thanks to its vitamin C, which may help with post-workout recovery.

Helps protect against dementia

Potassium helps strengthen the heart and is involved in nerve function throughout the body, Holley said. A recent study showed that people with higher potassium intake and lower sodium intake had better cognitive performance.

Another study looked at how carotenoids, the antioxidants that give vegetables their color, affect long-term brain health. Researchers found that people with higher blood levels of lutein and zeaxanthin, which are found in cooked tomatoes, were less likely to develop dementia. Lutein and zeaxanthin are also known to protect against age-related eye health, Carney said.

Cooked tomatoes prevent prostate cancer

Cooking tomatoes can compromise their vitamin C content, but increases the availability of several important antioxidants that may prevent cancer growth.

For men especially, lycopene can be very helpful in reducing prostate problems and actually prevent cancer, Holley said.

Lycopene and other plant pigments (carotenoids) prevent the growth of cancer due to their antioxidant properties. Antioxidants help protect against physiological stress caused by free radicals commonly found in cigarette smoke, UV rays, and highly processed foods, Holley said.

Some studies have shown that men who consume a lot of tomatoes, such as raw tomatoes, ketchup, and pizza, have an increased risk of prostate cancer because the total amount of lycopene absorbed is optimal in cooked tomatoes. I know this amount is low.

Lycopene and other antioxidants in tomatoes may also benefit male fertility by improving sperm count and sperm motility, Carney said.

Balance blood sugar levels

Carney says tomatoes help manage blood sugar in diabetics. Its fiber content helps regulate blood sugar levels and bowel movements. The fruit is also low in blood sugar, making it a good snack to prevent high blood sugar and hypoglycemia.

Fiber just naturally slows down digestion, so you'll feel fuller longer, Holley adds. It also does not negatively affect blood sugar levels. It is favorable for diabetics.

Carney said this is especially important given that 95 percent of the U.S. population does not get enough fiber.

Naringenin, a polyphenol found in citrus products and tomatoes, may likewise have anti-diabetic properties. Scientists have studied this mainly in animals, but further research may reveal how the compounds in tomatoes can help manage diabetes in humans as well.

It promotes the growth of healthy skin, hair, and nails

Carney says tomatoes also contain chlorogenic acid, a compound that increases collagen production.

He added that vitamin C and Vitamin A in raw tomatoes help brighten the appearance of skin, hair, and nails.

Eat tomatoes as a snack or in a salad to reap the benefits of tomatoes for your skin, Carney says. Tomato face masks and vitamin C supplements may sound tempting, but eating whole foods is the best way to absorb important nutrients.

What does this mean for you?

Tomatoes need a small amount of antioxidants and vitamins, so a small amount of salad goes a long way. Eat a variety of tomato recipes and products for the best balance of nutrients.