The advantages of tomatoes for health

One of the most adaptable and well-liked fruits and vegetables is the tomato. Despite the fact that technically speaking they are a fruit rather than a vegetable since they originate from a flower and contain seeds, they are the second most eaten vegetable in America, behind only potatoes. Given their vibrant look and numerous cooking uses, it's not hard to understand why they've been part of the human diet for so long. In addition to being used to make a variety of sauces, soups, salsas, and chutneys, they are delicious when eaten raw in a salad or sandwich. Tomatoes, especially cherry tomatoes, are the perfect healthy snack since they are both delicious and portable.

Tomatoes come in a huge variety of shapes, hues, and cultivars. The classic round red tomato is well-known. Green, yellow, orange, purple, and brown are just a few of the various hues available. Tomatoes come in a wide range of sizes, from the smallest cherry tomato and the smallest vine tomato through the medium Roma tomato, the medium plum tomato, and the medium oval plum tomato, all the way up to the largest tomato variety, the beefsteak tomato. Each one has a unique taste character. For instance, the thicker peel of Roma tomatoes makes them great for making paste and sauces. On the other hand, beefsteaks contain soft, juicy meat that is ideal for preparing sandwiches and salads.

Especially when eaten fresh, tomatoes are pretty healthy. Vitamins C, E, A, and K, as well as the minerals potassium, copper, and folate, are some of the many helpful nutrients in these foods. Lycopene and beta-carotene, two powerful antioxidants found in tomatoes, play an important role in disease prevention and skin health. Tomatoes may improve cardiovascular health and blood pressure if ingested often. By incorporating this versatile fruit into your regular diet, you may easily reap its many health benefits.

 Skin health

Tomatoes are more than simply a nice pizza topping. When it comes to protecting your skin from the sun's rays, they could be quite efficient. Lycopene and beta-carotene, two compounds found in tomatoes, can help shield your skin from the sun. Lycopene, an antioxidant found in tomato puree, has been shown to decrease the intensity of sunburn. As a result, it helps postpone the beginning of old age. Even after eating tomatoes, you should wear sunblock to protect your skin from sun rays. Beta carotene is well-known for its skin-nourishing properties; when consumed, it is converted into vitamin A, which helps maintain the skin's barrier function and promotes a more even skin tone.

Blood pressure

Tomatoes contain nutrients that help maintain a healthy heart and normal blood pressure. Tomatoes are beneficial for lowering blood pressure in people with hypertension. Tomatoes' blood pressure-lowering properties are attributed to the plant compounds lycopene, vitamin C, and potassium. The risk of cardiovascular disease is decreased due to the combined effects of these three substances on blood pressure.

Cancer

Lycopene, an antioxidant carotenoid causes tomatoes' red hue. This molecule can also be found in watermelon and pink grapefruit but in much lower concentrations than in tomatoes. Lycopene's antioxidant properties help shield cells against the carcinogenic effects of free radicals, which are generated by a wide range of biological processes. According to research, Lycopene may help prevent prostate cancer by slowing the growth and spread of cancer cells. Because of this, it's important for men to consume a lot of tomatoes and tomato products like puree, soup, canned tomatoes, and even ketchup. This is due to the fact that, unlike many other meals, lycopene's bioavailability increases with cooking and processing. Lycopene is now more accessible for the body to use.

Pregnancy

Due to their high vitamin C content, tomatoes are a great alternative for expecting mothers. This is not only due to the aforementioned advantages but also due to the fact that vitamin C helps the body absorb the essential mineral iron. Iron is essential for pregnant women since their blood volume increases significantly to support their developing kids. The production of red blood cells and their capacity to carry oxygen throughout the body depend on iron, which vitamin C helps to absorb and utilize. Tomatoes are a simple way to ensure mom and baby have the nutrition they need during this vital time.

Cholesterol

Tomatoes, in all its forms (fresh, raw tomatoes, tomato paste, tomato juice, and so on), have been shown to have a similar effect on cholesterol and triglycerides as statin medicines. In fact, taking the lycopene equivalent of 25 micrograms daily for two weeks can lower bad cholesterol by as much as 10%. It's roughly equivalent to a daily serving of tomato juice. Tomatoes have been shown to increase HDL cholesterol because they are rich in the antioxidant lycopene. Just one serving of tomatoes or tomato products per day may be necessary to maintain a healthy cholesterol level and boost long-term health.

Heart health

Controlling blood pressure and cholesterol levels is necessary for maintaining a healthy heart. Tomatoes, on the other hand, have been demonstrated to enhance cardiovascular health further. Tomatoes' high levels of the antioxidant lycopene have been associated to a 50% lower risk of stroke in men in their sixties.

Homocysteine is an amino acid that naturally exists in the body; high amounts have been related to an elevated risk of cardiovascular disease. Tomatoes are healthy because of the minerals they contain, which aid in the breakdown of homocysteine, keeping levels low and protecting our hearts at the same time. Tomatoes' ability to inhibit platelet activity is yet another mechanism through which they protect against cardiovascular disease. This helps keep the heart, blood arteries, and blood flow healthy.

As you can see, tomatoes have several health advantages, and as previously mentioned, processing them boosts the beneficial element of lycopene. Nonetheless, growing your own tomatoes or buying organic tomatoes is suggested if you want to get the most out of tomatoes' health advantages. Tomatoes produced without the use of pesticides at home are healthier since they must fight against pests and illnesses. To do this, more nutrients are generated. As the expression goes, “What doesn't kill you makes you stronger.” The story's moral is to eat these healthy fruits daily to stave off disease.

References

• Top 20 Fruits and Vegetables Sold in the U.S. https://www.freshproduce.com/resources/consumer-trends/top-20/
• Is a Tomato a Fruit or a Vegetable and Why? https://www.eufic.org/en/healthy-living/article/is-a-tomato-a-fruit-or-a-vegetable-and-why
• 7 Popular Types of Tomatoes (and How to Use Them) https://www.healthline.com/nutrition/types-of-tomatoes
• Tips For Growing Roma Tomatoes https://www.gardeningknowhow.com/edible/vegetables/tomato/tips-for-growing-roma-tomatoes.htm
• Growing Beefsteak Tomato Plants In The Garden https://www.gardeningknowhow.com/edible/vegetables/tomato/growing-beefsteak-tomatoes.htm
• Tomatoes, raw https://www.nutritionvalue.org/Tomatoes%2C_raw_74101000_nutritional_value.html
• The Role of Phytonutrients in Skin Health https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257702/
• Lycopene and Vascular Health https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5974099/
• Natural antioxidants from tomato extract reduce blood pressure in patients with grade-1 hypertension: a double-blind, placebo-controlled pilot study https://lycocard.al/wp-content/uploads/2019/04/2006.pdf
• Tomato Extract for Hypertension? https://www.researchgate.net/publication/24012703_Tomato_Extract_for_Hypertension_Editorial_to_The_Effects_of_Natural_Antioxidants_from_Tomato_Extract_in_Treated_but_Uncontrolled_Hypertensive_Patients_by_E_Paran_et_al
• Lycopene: Food Sources, Biological Activities, and Human Health Benefits https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8626194/
• A Review of Epidemiologic Studies of Tomatoes, Lycopene, and Prostate Cancer http://www.health-mall.in/files_hl/lycopene_treating_prostate_cancer_with_locopene_c.pdf
• Iron deficiency anemia during pregnancy: Prevention tips https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/anemia-during-pregnancy/art-20114455
• Iron Deficiency in Pregnancy and the Rationality of Iron Supplements Prescribed During Pregnancy https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2644004/
• An Update on the Health Effects of Tomato Lycopene https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3850026/
• Protective effect of lycopene on serum cholesterol and blood pressure: Meta-analyses of intervention trials https://www.maturitas.org/article/S0378-5122(10)00446-9/fulltext
• Serum lycopene decreases the risk of stroke in men https://n.neurology.org/content/79/15/1540?sid%3D322b91a1-02f6-452c-9978-cf00fcc9c7e1=
• The effects of tomato consumption on serum glucose, apolipoprotein B, apolipoprotein A-I, homocysteine and blood pressure in type 2 diabetic patients https://bit.ly/3FcSwU0
• Platelets and atherogenesis: Platelet anti-aggregation activity and endothelial protection from tomatoes (Solanum lycopersicum L.) https://www.spandidos-publications.com/10.3892/etm.2012.477#:~:text=Platelet%20anti%2Daggregation%20activity%20of,our%20research%20group%20(71)

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