Tomatoes are one of the most widely used types of agricultural products (often called vegetables, but technically botanically speaking, they are fruits) and are used in nearly every cuisine in the world. No wonder. Ripe tomatoes are fresh and juicy (95% water!), sweet and slightly tart, and liven up any meal. Tomatoes are delicious eaten raw, cooked, bought at the farmer’s market, or canned, and can be transformed into almost anything, from Bloody Mary cocktails to fresh salads to hearty pasta sauces. , is very versatile. material.
Tomatoes are also highly nutritious and support heart, blood pressure, cholesterol control, skin, immune system, vision and gut health. The list is long. To learn more about the main health benefits of tomatoes and tips on how to incorporate them into your diet, read on.
Tomatoes are rich in antioxidants.
Tomatoes are rich in various antioxidants, including lycopene, beta-carotene, lutein, chlorogenic acid, and naringenin, says R.D.N., R.D.N. says Aubrey Redd. Aubrey Red Nutrition.
“Antioxidants help our bodies repair damage caused by oxidative stress,” explains Amandeep Karshi, R.D., MPH, RD, California. A variety of factors, from pollution to UV rays, can contribute to this oxidative dress, so it’s unavoidable. This is another reason why it is good to include light and dark colored vegetables and fruits in your diet. That’s because they tend to be high in antioxidants, Karsi says.
Lycopene is the antioxidant that gives tomatoes their characteristic red color. Research has shown that the more lycopene you have in your body, the lower your lycopene risk, Redd and Karsi said. Heart disease and further certain cancers.
The next antioxidant is beta-carotene, which the body converts to vitamin A. Vitamin A is important for eye health and the immune system, Karsi says. It also prevents the breakdown of collagen and promotes collagen production in the skin. “There is the study This indicates that participants who consumed the tomato paste and olive oil combination for 10 weeks had a 40 percent increase in sun protection,” she added. This is thanks to the beta-carotene in tomatoes!
Finally, tomatoes also contain lutein, which helps prevent age-related macular degeneration, chlorogenic acid, which helps lower blood pressure, and naringenin, which helps reduce inflammation, in tomato skins, says Red.
Tomatoes are very rich in vitamin C.
Tomatoes provide 25 percent of the recommended daily value (DV) of vitamin C. 13.7 milligrams of C per 100 grams. Another Vitamin C antioxidant, helps build immune cells and supports tissue growth and healing, says Red.of reproduction Other antioxidants in the body, such as vitamin E, also depend on vitamin C.
Vitamin C is especially important for vegetarians and vegans who may not be getting enough iron from animal foods. help the body absorb You can get more iron from plant-based foods.
Tomatoes contain both soluble and insoluble fiber.
What healthy adult women should aim for 25 grams of dietary fiber per day (38 grams for men). A medium tomato contains 1.5 grams of fiber, which consists of insoluble and soluble fiber. Both are necessary and helpful for digestion.
Insoluble fiber draws water into the stool, softening it and making it easier to pass out of the body, explains Karsi. It is especially effective for those who suffer from constipation.
Soluble fiber is best included in your diet if you’re monitoring your blood sugar (sugar) levels, says Redd. Soluble fiber slows the digestion and absorption of carbohydrates and prevents blood sugar spikes. Feeling satisfied for a long time after eating. “Soluble fiber also acts as a prebiotic in the gut,” explains Redd. “Prebiotics are foods that nourish our healthy gut bacteria.”
Tomatoes are an excellent source of potassium.
“[Tomatoes are] It’s one of the highest potassium-rich produce,” says Redd, with a medium-sized tomato containing 290 mg of this essential mineral. Potassium plays a role in ensuring that our bodies retain the amount of water they need to stay well hydrated (it’s an electrolyte), and it also helps with healthy blood pressure control, she says. The presence of potassium in the blood causes the kidneys to lower the concentration of sodium in the bloodstream, which lowers blood pressure, Karsi explains.
But be careful. If you have kidney disease or are taking medications that affect your body’s ability to process potassium, too much potassium can have adverse effects. If you are not sure how much potassium you can consume in a day, ask your doctor.
Tomatoes contain vitamin K, which is good for blood and bone health.
A medium-sized tomato contains about 15 percent of the recommended intake of vitamin K. According to Redd and Calsi, vitamin K plays a role in the formation and activation of proteins involved in vitamin K. blood clotting and strengthen bones.
Tomatoes contain folic acid, an important B vitamin.
Folic acid, also known as vitamin B9, supports normal tissue growth and cell function, Redd and Karsi said. Adequate folic acid intake is especially important for pregnant women because folate also helps prevent neural tube defects in the developing fetus during pregnancy.
Health Benefits of Cooked and Raw Tomatoes
Does eating tomatoes just by heating them lose their nutrients? Not at all, says Red. In fact, according to Karsi, “cooking tomatoes increases the concentration of lycopene.” So use canned tomatoes, stewed tomatoes, or tomato-based pasta sauces. Remember to use only “no added sodium” when available.
One more note: As often as possible, eat tomatoes with healthy fat sources like olive oil and avocados. “In fact, it increases the absorption of lycopene in the body by a factor of four,” Karsi says. This is a sign to enjoy a caprese salad or a tomato and avocado salsa.
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