8 Dazzling Facts about Tomatoes are worthful to know. A tomato is a fruit and a nutrient-dense superfood that is beneficial to a variety of physical systems.
Its nutritional content provides healthy skin, loss of weight, and heart health. In terms of nutrition, tomatoes are full of vitamins and minerals and are very good source of energy.
Despite the popularity of tomatoes, it was only 200 years ago when they were thought to be poisonous in the United States (U.S.) This was likely to be because the plant belongs to the lethal nightshade family.
Today, tomatoes are the fourth most popular fresh-market vegetable after potatoes, lettuces, and onions.
Health Benefits
Tomatoes are extremely rich in different nutrients. There are different types and sizes of tomatoes, and they are consumed in different ways.
They are consumed as stewed, raw, or prepared as soups, juices, and purees. The health benefits can vary between types. For example, cherry tomatoes are higher in beta-carotene than regular tomatoes.
Fruit and vegetable consumption is also linked to healthy skin and hair, increased energy, and lower weight. Increasing the intake of fruits and vegetables significantly decreases the risk of obesity.
1. Cancer
Tomatoes are an outstanding source of vitamin C and other antioxidants. With these compounds, tomatoes can help fight the formation of free radicals. Free radicals are known to cause cancer. A recent study in the journal, Molecular Cancer Research linked the intake of high levels of beta-carotene to the prevention of lump development in prostate cancer. Tomatoes also contain lycopene.
Lycopene is a polyphenol, or plant compound, that has been linked with one type of prostate cancer prevention. It also gives tomatoes their typical red color.
Tomato products provide 80 percent of dietary lycopene consumed in the U.S. A study of the Japanese population demonstrates that beta-carotene consumption may reduce the risk of colon cancer. Fiber intake from fruits and vegetables is associated with a lowered risk of colorectal cancer.
Diets rich in beta-carotene may play a protective role against prostate cancer. Further human-based research is needed to explore the possible roles of lycopene and beta-carotene in preventing or treating cancer.
2. Blood Pressure
Keeping a low sodium intake helps to maintain healthy blood pressure. However, increasing potassium intake may be just as important due to its spreading effects on the arteries.
According to the National Health and Nutrition Examination Survey (NHANES), fewer than 2 percent of U.S. adults meet the recommended daily potassium intake of 4,700 milligrams (mg). High potassium and low sodium intake are also associated with a 20 percent reduced risk of dying from all causes. 8 Dazzling Facts about Tomatoes are discussed in this article.
3. Heart Health
The fiber, potassium, vitamin C, and choline content in tomatoes support heart health. An increase in potassium intake, along with a decrease in sodium intake, is the most important dietary change an 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 protein breakdown. It is said to increase the risk of heart attacks and strokes. The management of homocysteine levels by folate reduces one of the risk factors for heart disease.
Not only is high potassium intake also associated with a reduced risk of cardiovascular disease, but it is also known for protecting the muscles against deterioration, preserving bone mineral density, and reducing the production of kidney stones.
4. 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, lipids, and insulin levels. One cup of cherry tomatoes provides about 2 grams of fiber.
The American Diabetes Association recommends consuming around 25g of fiber per day for women and an estimated 38g per day for men.
5. Constipation
Eating foods that are high in water content and fiber, such as tomatoes, may help hydration and support normal bowel movements. Tomatoes are often described as laxative fruit. Fiber adds bulk to stool and helps reduce constipation. However, removing fiber from the diet has also demonstrated a positive impact on constipation.
More research is needed to confirm the laxative qualities of tomatoes.
6. Eye Health
Tomatoes 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 against light-induced damage, the development of cataracts, and age-related macular degeneration (AMD).
The Age-Related Eye Disease Study (AREDS) recently found that people with a high dietary intake of the carotenoids lutein and zeaxanthin, both present in tomatoes, had a 35 percent reduction in the risk of neovascular AMD.
7. Skin
Collagen is an essential component of the skin, hair, nails, and connective tissue. The production of collagen in the body is reliant on vitamin C. A deficiency of vitamin C can lead to scurvy. As vitamin C is a powerful antioxidant, a low intake is associated with increased damage from sunlight, pollution, and smoke.
This can lead to wrinkles, sagging skin, blemishes, and other adverse health effects on the skin. 8 Dazzling Facts about Tomatoes are discussed in this article.
8. Pregnancy
Adequate folate intake is essential before and during pregnancy to protect against neural tube defects in infants.
Folic acid is the synthetic form of folate. It is available in supplements but can also be boosted through dietary measures. While it is recommended that women who are pregnant take a folic acid supplement, tomatoes are a great source of naturally-occurring folate. This applies equally to women who may become pregnant shortly.
Nutrition
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 carbohydrate
- 0 g cholesterol
Tomatoes also have a wealth of vitamin and mineral content, including:
- 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
Tomatoes also contain a wide array of beneficial nutrients and antioxidants, including:
- alpha-lipoic acid
- lycopene
- choline
- folic acid
- beta-carotene
- lutein
The cooking of tomatoes seems to increase the amount of the key nutrients, such as the carotenoids lycopene, lutein, and zeaxanthin. Stewed tomatoes provide more lutein and zeaxanthin than sun-dried tomatoes and raw cherry tomatoes.
Risks
Including tomatoes in the diet has certain risks.
Every year, the Environmental Working Group (EWG) compiles a list of fruits and vegetables with the highest levels of pesticide residue. These foods are known as the Dirty Dozen.
For 2017, tomatoes are number 10, and cherry tomatoes are number 14 on the list. Though it has not been proven that eating organic foods has overall health benefits, the EWG suggests that people should buy organic tomatoes where possible.
Buying organic minimizes pesticide exposure, though this has not been definitively proven to prevent disease
Beta-blockers, a type of medication most commonly prescribed for heart disease, can cause potassium levels to increase in the blood. High potassium foods such as tomatoes should be consumed in moderation when taking beta-blockers.
Consuming too much potassium can be harmful to people with impaired kidney function. Failure to remove excess potassium from the blood can be fatal. 8 Dazzling Facts about Tomatoes are discussed in this article.
Those with gastroesophageal reflux disease (GERD) may experience an increase in symptoms such as heartburn and vomiting when consuming highly acidic foods such as tomatoes. Individual reactions vary.
The nutrients of one food type do not give a complete picture of how to achieve a healthful diet. It is better to eat a varied diet than to concentrate on individual foods.
