There are plenty of ways to eat a tomato and potentially reap its many benefits.By botanical definition, a tomato is a type of fruit, representing the fleshy part of the plant in which the seeds are enclosed. However, from a nutritional and culinary perspective, tomatoes are considered a vegetable because of their flavor, dietary use, and nutrient content.1
Nutritional Composition of Tomatoes
According to the U.S. Department of Agriculture, 100 grams of ripe red tomatoes contain the following2
Calories: 18 kilocalories
Fat: less than 1 gram.
Cholesterol: 0 milligrams
Sodium: 5 milligrams
Carbohydrates: 3.89 grams
Dietary fiber: 1.20 grams
Protein: <1 gram
Tomatoes are low in calories and contain important nutrients such as vitamin C and potassium. Lycopene, the source of tomatoes' distinctive color, has been linked to a number of health benefits, including reduced risk of heart disease and some cancers.
Benefits.
Studies have shown that tomatoes in various forms, including raw, cooked and in juice form, protect against chronic diseases and support an active lifestyle.
Potential for brain health.
In the U.S., 10 percent of adults age 65 and older have Alzheimer's disease.3 This disease, which affects memory, thinking and behavior, is a type of dementia that has no treatment and worsens over time.
Although the link between tomatoes and Alzheimer's disease requires further study, research suggests that antioxidants such as lycopene found in tomatoes may protect against neurodegenerative diseases such as Alzheimer's. One study found that participants aged 70 and older who consumed large amounts of lycopene had slower cognitive decline over four years.5
Further research is needed in humans, especially adults aged 60-65, to better understand the true relationship between the potential protective effects of tomatoes and neurodegenerative diseases such as AD and Parkinson's disease5.
Potential in the fight against metabolic syndrome
Metabolic syndrome is a group of conditions that increase the risk of heart disease, diabetes, stroke and other serious health problems. This condition is defined as having three or more of the following6
Having a large waistline
High blood pressure.
High blood sugar levels
High levels of triglycerides or fats in the blood
Low levels of "good" HDL cholesterol
About 1 in 3 U.S. adults has metabolic syndrome.6 Researchers have stated that lycopene status (the amount of lycopene in the blood) or lycopene consumption may be associated with favorable changes in the components of metabolic syndrome.
In one small study, 15 participants drank tomato juice once a day, four times a week, for two months, but the amount was not specified. The study showed decreased bad LDL cholesterol, increased good HDL cholesterol, and improved fasting insulin levels, even though the portion of tomato juice was not specified.9
Help with heart health
A review of 25 previously published studies reported a 14% reduction in heart disease risk with higher lycopene intake and higher blood antioxidant levels105 .
Another study of healthy individuals examined the effects of simultaneous consumption of raw tomatoes, tomato sauce, and tomato sauce with olive oil on measures related to heart disease risk All three modes of ingestion reduced cholesterol and triglycerides (a type of fat in the blood) and increased HDL levels. cholesterol levels and anti-inflammatory properties. The combination of tomato sauce and olive oil was most effective, perhaps because olive oil promoted the absorption of lycopene5.
Potential for preventing constipation.
Tomatoes contain both nutrients, with each tomato containing more than four ounces of water and 1.5 grams of fiber12.
The water and fiber found in tomatoes are known to promote hydration and healthy bowel function. Tomatoes are an important source of both soluble and insoluble fiber.13 Soluble fiber holds water during digestion and creates a gel-like texture, while insoluble fiber gives stool volume. The fiber, hemicellulose, and pectin found in tomatoes are worse for digestion in the large intestine, contributing to healthy stools.
May help prevent type 2 diabetes.
An estimated 14.7% of U.S. adults have type 2 diabetes, and 38% have prediabetes (blood glucose levels are too high but have not yet been diagnosed with type 2 diabetes).15 This is due to their ability to protect cells from damage, reduce inflammation, and strengthen the body's defense mechanisms.16 The dietary fiber found in tomatoes also helps prevent diabetes. It may help.13
Cancer Risk Reduction Potential.
Two antioxidants found in tomatoes, lycopene and beta-carotene, have been shown to have anti-cancer properties. This is due in part to their ability to prevent cellular DNA damage, which can lead to cancer development, and to kill cancer cells.5
Several studies have also shown that eating non-starchy vegetables, such as tomatoes, reduces the risk of estrogen-receptor-negative breast cancer and cancers of the colon, lung, stomach, and upper gastrointestinal tract (including mouth, throat, and nasal cavity)1819.
Support recovery from exercise.
Exercise damages proteins in the body, but studies have shown that the antioxidants in tomatoes can offset this effect. One study of athletes found that drinking 3.5 ounces of tomato juice for two months after exercise helped athletes recover better. In another study, 15 healthy non-athletes drank tomato juice for five weeks, exercised on an exercise bike for 20 minutes, then did not drink tomato juice for five weeks, and then drank juice for another five weeks. Blood test results showed that drinking tomato juice significantly reduced blood markers associated with exercise-induced damage.5
Promotes immune function.
Vitamin C and beta-carotene found in tomato juice can support the immune system.5 One study showed that tomato juice significantly increases levels of a type of immune cell called natural killer cells, which are known to fight viruses.205
Potential for supporting male fertility.
One study examined the effects of drinking 190 g (about 7 ounces) of tomato juice a day plus an antioxidant capsule or placebo for 12 weeks in patients with male infertility. Compared with the control group (placebo), tomato juice significantly increased blood lycopene levels and sperm motility - a measure of fertility - in men. However, antioxidant capsules showed no significant improvement21.
Nutrition.
A whole tomato provides the following
Calories: 22.5
Carbohydrates: 4,86 г
Fat: 0.25 g
Protein: 1.1 g
Vitamin C: 17.1 mg, 19% of daily intake.
Potassium: 296 mg, 6% of daily intake.
Vitamin K: 9.88 mcg (8% of daily intake)
Folic acid: 18.8 mcg, 4.7% of daily intake
Vitamin C in tomatoes acts as an antioxidant and is important for skin, bones and connective tissue. It also promotes healing and the absorption of iron in the body22.
Potassium is a mineral necessary for building proteins in the body, including muscle proteins, breaking down and utilizing carbohydrates, regulating heart rate and pH balance23.
Vitamin K is essential for blood clotting and also helps strengthen bones in the elderly24.
Folic acid helps produce DNA, the building block of the human body. It also helps prevent anemia by aiding in the formation of red blood cells, and when combined with vitamins B12 and C, it helps the body break down, utilize, and produce proteins and tissues.25
When tomatoes are consumed in other forms, such as juice, sauce or pasta, their nutritional value changes compared to whole fresh tomatoes. Check food labels for calorie and nutrient counts. Also read the ingredient list to check for possible additives such as sodium and sugar.
Risks.
Like other fresh foods, raw tomatoes can carry bacteria such as Listeria monocytogenes and Salmonella, which can cause food poisoning. Pregnant women, people over 65, people under the age of five, people with health problems or those taking medications that reduce their ability to fight bacteria and disease should be more careful. This includes people with diabetes, liver or kidney disease, HIV and cancer. Cooking or, if raw tomatoes are used, washing them is recommended to reduce the risk.26
In addition, tomatoes can exacerbate existing conditions, such as gastroesophageal reflux disease (GERD) and migraine headaches.
Ingestion tips.
Many of the benefits of eating tomatoes have to do with their lycopene content. Studies have shown that tomatoes grown in the field contain more lycopene than those grown in greenhouses. Also, cooking tomatoes increases their lycopene content.In addition, eating tomatoes with fats, such as avocado or extra virgin olive oil, can improve the absorption of lycopene from the gastrointestinal tract into the bloodstream.8
5 Raw tomatoes can be used in all kinds of dishes, including omelets, avocado toast and salads. Add raw tomatoes to omelets, avocado toast, and salads and enjoy them like a fresh pico de gallo. Stuff fresh tomatoes into vegetables dressed with hummus, olive tapenade or vinaigrette. Grill or oven bake fresh tomatoes, and use the cooked tomatoes as pesto, sauce or salsa in a variety of dishes such as soups, pastas, chili and tacos. Tomato juice can be drunk on its own or used as a base for gazpacho.
