Tomato is considered both a fruit and a vegetable and is an integral part of kitchens around the world, especially in the Mediterranean region. Daily consumption of tomatoes provides a great boost to health, along with the improvement of the taste of food. You can find them in different foods such as pasta, pizzas, ketchup and various drinks. They are relatively easy to grow and grow very fast, which makes them an excellent food source, which is a great reason why tomatoes are a staple food for many nations. The scientific name of tomatoes is Solanum lycopersicum and they are believed to be native to Mexico. However, the Spanish colonization of America and Central America caused the tomato crop to spread. They are an annual Solanaceae plant and grow in clusters of round red fruits of small to moderate size. They have red, soft and pink flesh, and a number of seeds, as well as a slightly sweet taste. Both vegetables and fruits that weigh approximately 4 ounces are considered.
Today, tomatoes are grown in countries around the world and there are thousands of cultivars and varieties that can provide you with unique health benefits.
Nutritional Content of Tomato:
The health benefits of tomatoes can be attributed to their richness of nutrients and vitamins, including an impressive amount of vitamin A, C and vitamin K, as well as significant amounts of vitamin B6, folic acid and thiamine. They are also a good source of potassium, manganese, magnesium, phosphorus and copper.
“They have dietary fiber and protein, as well as a series of organic compounds such as lycopene that contribute to their health benefits”.
One Cup of Chopped or Sliced Raw Tomatoes Contains:
- 32 calories (kcal)
- 170.14 g of water
- 1.58 g of protein
- 2.2 g of fiber
- 5.8 g of carbohydrates
- 0 g of cholesterol
Tomatoes Also Have a Lot of Vitamin and Mineral Content, Which Include:
- 18 mg of calcium
- 427 mg of potassium
- 43 mg of phosphorus
- 24.7 mg of vitamin C
- 1499 international units (IU) of vitamin A
Tomato Also Contain a Wide Range of Beneficial Nutrients and Antioxidants, Including:
- Alpha acid lipoic
- Folic acid
- Cooking tomatoes seems to increase the availability of key nutrients, such as lycopene, lutein and zeaxanthin carotenoids.
- Stewed tomatoes provide more lutein and zeaxanthin than sun-dried tomatoes and raw cherry tomatoes.
Properties of The Tomato:
- The benefits of consuming different types of fruits and vegetables are impressive, and tomatoes are no different.
- As the proportion of plant foods in the diet increases, the risk of developing heart disease, diabetes and cancer decreases.
- There are different types and sizes of tomatoes, and they can be prepared in different ways.
- These include cherry tomatoes, stewed tomatoes, raw tomatoes, soups, juices and purees.
- Health benefits may vary between types. For example, cherry tomatoes have a higher beta-carotene content than ordinary tomatoes.
- High intake of fruits and vegetables is also related to healthy skin and hair, more energy and less weight.
- Increased consumption of fruits and vegetables significantly decreases the risk of obesity and overall mortality.
20 Benefits of Tomato That Will Change the Way You See It:
1. Prevents Cancer:
- Tomatoes are an excellent source of vitamin C and other antioxidants.
- With these components, tomatoes can help fight the formation of free radicals.
- Free radicals are known to cause cancer.
- A recent study related the intake of high levels of beta-carotene with the prevention of tumor development in prostate cancer.
- Tomatoes also contain lycopene.
- Lycopene is a polyphenol or plant compound that has been linked to a type of prostate cancer prevention.
- It also gives tomatoes its characteristic red color.
- Tomato products provide 80 percent of dietary lycopene.
- A study of the Japanese population shows that the consumption of beta carotene can reduce the risk of colon cancer.
- Fiber consumption of fruits and vegetables is associated with a lower risk of colorectal cancer.
- Diets rich in beta-carotene can play a protective role against prostate cancer.
- More human-based research is needed to explore the possible roles of lycopene and beta-carotene in cancer prevention or treatment.
2. Control Blood Pressure:
- Maintaining a low sodium intake helps maintain healthy blood pressure.
- However, increasing potassium intake can be so important because of its widening effects on the arteries.
- High potassium and low sodium intake is also associated with a 20 percent lower risk of dying from all causes.
3. Prevents Heart Disease:
- The content of fiber, potassium, vitamin C and choline in tomatoes is compatible with heart health.
- An increase in potassium intake, along with a decrease in sodium intake, is the most important dietary change that the average person can make to reduce their risk of cardiovascular disease.
- Tomatoes also contain folate.
- This helps to balance homocysteine levels.
- Homocysteine is an amino acid that results from the breakdown of proteins.
- It is said to increase the risk of heart attacks and strokes.
- Control of homocysteine levels by folic acid reduces one of the risk factors for heart disease.
- Not only is high potassium intake also associated with a lower risk of cardiovascular disease, but it is also known to protect muscles against deterioration, preserve bone mineral density and reduce the production of kidney stones.
4. Treat Diabetes:
- Studies have shown that people with type 1 diabetes who consume high fiber diets have lower blood glucose levels.
- While people with type 2 diabetes may have improved blood sugar, lipid and insulin levels.
- One cup of cherry tomatoes provides approximately 2 grams (g) of fiber.
- Specialists recommend consuming about 25 g of fiber per day for women and an estimated 38 g per day for men.
5. Avoid Constipation:
- Eating foods high in water and fiber, such as tomatoes, can help hydration and support normal bowel movements.
- Tomatoes are often described as a laxative fruit.
- Fiber adds volume to stool and is useful for reducing constipation.
- However, eliminating fiber from the diet has also shown a positive impact on constipation.
6. Promotes Eye Health:
- Tomatoes protect the eyes
- They can help protect the eyes from light damage.
- Tomatoes are a rich source of lycopene, lutein and beta-carotene.
- These are powerful antioxidants that have been shown to protect the eyes from light-induced damage, the development of cataracts and age-related macular degeneration (AMD).
7. Take Care and Protect the Skin:
- Collagen is an essential component of skin, hair, nails and connective tissue.
- Collagen production in the body depends on vitamin C. A deficiency of vitamin C can cause scurvy.
- Since vitamin C is a powerful antioxidant, a low intake is associated with increased damage from sunlight, pollution and smoke.
- This can cause wrinkles, sagging skin, imperfections and other adverse effects on skin health.
8. Promotes Health During Pregnancy:
- Adequate folate intake is essential before and during pregnancy to protect against neural tube defects in babies.
- Folic acid is the synthetic form of folate.
- It is available in supplements, but can also be enhanced by dietary measures.
- While it is recommended that pregnant women take a folic acid supplement, tomatoes are a great source of naturally occurring folic acid.
- This also applies to women who may become pregnant in the near future.
9. Rich Source of Vitamins and Minerals:
- A single tomato can provide about 40% of the daily requirement for vitamin C.
- Vitamin C is a natural antioxidant that prevents free radicals that cause cancer from damaging the body’s systems.
- It also contains plenty of vitamin A and potassium, in addition to iron.
- Potassium plays a vital role in maintaining nerve health and iron is essential for maintaining normal blood circulation.
- Vitamin K, which is essential in blood clotting and bleeding control, is also abundant in tomatoes.
10. Counteract the Effect of Smoking Cigarettes:
- Coumaric acid and chlorogenic acid, in tomatoes, fight nitrosamines, which are the main carcinogens found in cigarettes.
- It has been shown that the presence of vitamin A in large quantities reduces the effects of carcinogens and can protect against lung cancer.
11. Aids Digestion:
- The tomato keeps the digestive system healthy by avoiding both constipation and diarrhea.
- They also prevent jaundice and effectively eliminate toxins from the body.
- In addition, they have a large amount of fiber, which can fill the intestines and reduce constipation symptoms.
- A healthy amount of fiber helps stimulate peristaltic movement in the digestive smooth muscles and release gastric and digestive juices.
- This can regulate your bowel movements, which improves your overall digestive health and helps you avoid conditions such as colorectal cancer.
12. Strengthens Teeth Bones and Hair:
- Tomatoes help keep teeth, bones, hair healthy.
- The topical application of tomato juice is even known to cure severe sunburn.
- Daily consumption protects the skin against UV-induced erythema.
- They have a high rank in the preparation of anti-aging products.
13. Prevents Urinary Tract Infections:
- Tomato consumption reduces the incidence of urinary tract infections, as well as bladder cancer.
- This is because tomatoes have a high-water content, which can stimulate urination; therefore, they are a diuretic.
- This increases the elimination of toxins from the body, as well as excess water, salts, uric acid and also some fats
14. Avoid the Formation of Gallstones:
- Regular consumption of tomatoes can provide relief from gallstones.
- Various studies have been conducted to demonstrate its effectiveness against many chronic diseases and varieties of cancer.
- The antioxidant properties of tomatoes can also be derived from processed foods such as ketchup and purees.
- Daily consumption of tomatoes meets the requirements of vitamins and minerals and exerts a general protective effect on the body.
15. Acts as a Natural Sunscreen:
- According to several studies, tomato contains an antioxidant called lycopene that acts as a natural sunscreen.
- This provides protection of the skin against strong UV rays.
16. Act as a Stress Reliever:
- Tomato extract is often used in luxurious body massage oils to combat the visible sign of skin stress.
- It is also used in eye creams, which together with other essential ingredients, leave the eyes fresh and revitalized.
17. Perfect Astringent:
- The astringent properties of tomato make it an excellent choice for mixed skin.
- A package made of mashed avocados and tomatoes relieves the skin and cleanses it thoroughly to give it a shiny complexion.
- Apply this facial pack and wash it with warm water after 20 to 30 minutes.
- Tomato contains reducing and astringent properties of natural oil, while avocado provides an antiseptic and moisturizing effect to the skin.
18. Prevents Blood Clots:
- Together with vitamin C, lycopene and niacin, tomato pulp contains many health benefits.
- However, the seeds are surrounded by a layer of mucus. The layer has been patented as Fruitlow by researchers.
- Fruitlow and lycopene help to unlock and prevent blood clots.
- Blood clotting is one of the main reasons of heart disease today.
- Tomato seeds help prevent blood clots.
19. Natural Anti-Inflammatory:
- The production of free radicals can activate inflammatory compounds.
- Inflammatory compounds promote chronic ailments such as atherosclerosis, osteoporosis, Alzheimer’s disease and cardiovascular diseases.
- Lycopene and beta-carotene from tomato seeds eradicate free radicals.
- This, in turn, helps stop inflammation. Tomato seeds are, therefore, an effective anti-inflammatory agent.
20. Prevents Acidosis:
- The human body is designed to maintain a pH of 7,365.
- However, our diet, irregular eating patterns and not exercising ensure that our body has a higher concentration of acid.
- This can cause acidosis, congestion and reflux. Usually, the pH balance can be maintained including calcium, potassium, magnesium and sodium.
- Meat and tomato seeds contain large amounts of these essential bases, and tomato seeds help us maintain the required pH balance and thus prevent acidosis.
Why is Organic Tomato Better?
- Organic tomatoes, according to a study by the University of California, are produced in an environment that has a lower nutrient supply, since no nitrogen-rich chemical fertilizers are added.
- This leads to an excessive formation of antioxidants, such as quercetin (79% more) and kaempferol (97% more) in organic tomatoes.
- As we all know, antioxidants are good for your health and help reduce heart disease. In addition, the cultivation of tomatoes with chemical base involves spraying tomatoes with large amounts of pesticides and insecticides.
- Tomatoes are a very fumigated crop worldwide.
- Therefore, many organic food lovers believe they are protected from chemical contamination when they eat the organic ones.
- Of course, organic farming is also good for the environment.
What is the Best Way to Include Tomato in our Diet?
- There are easy ways to include the nutritional value of tomatoes in any diet.
- Be sure to store fresh tomatoes at room temperature and avoid refrigeration, as this causes tomatoes to lose their flavor.
- Dip cherry or grape tomatoes in hummus puree or plain yogurt and consume them as a side dish or as a snack.
- Add sliced tomato to sandwiches and wraps.
- Add canned tomatoes in low sodium dice to homemade or packaged marinara sauces when preparing pasta.
- He used canned tomatoes, diced or stewed in soups.
- Eat a toast with avocado and tomato slices.
- Make a quick sauce with diced tomatoes, onion, jalapeño, cilantro and freshly squeezed lime.
- Wash tomatoes before eating.
Are There Any Risks When Consuming the Tomato?
- Including tomatoes in the diet has certain risks.
- Each year, the Environmental Working Group (EWG) compiles a list of fruits and vegetables with the highest levels of pesticide residues.
- These foods are known as Dirty Dozen.
- For 2017, tomatoes are number 10 and cherry tomatoes number 14 on the list.
- Although it has not been shown that eating organic foods has general health benefits, the EWG suggests that people should buy organic tomatoes whenever possible.
- The purchase of organic products minimizes exposure to pesticides, although this has not been definitively proven to prevent disease.