Health Benefits of Tomatoes - Pat Fitness

 The Phenomenal Health Benefits of Tomatoes

Native to South America, tomatoes belong to the nightshade family of fruits. The family includes chilli peppers, potatoes, eggplant, and other familiar vegetables. Lycopersicon esculentum is its scientific term. This exotic vegetable is grown and stays available for consumption in all seasons. Even with its botanical classification as a fruit, it is commonly consumed and served as a vegetable. Tomatoes are the primary source of lycopene, an antioxidant associated with various health advantages, including a lower risk of heart disease and cancer. In addition, they have vitamin C, potassium, folate, and vitamin K in abundance. 

The first instance of tomato cultivation was by the Aztecs way before the Spanish introduced it to the world. People grow and cultivate them in different ways as per demand. Therefore, it varies in size, colour and cultivation methods. In addition, it can be organic, hybrid or modified as per preference. Tomatoes are typically red when fully mature, but they can sometimes be yellow, orange, green, or purple. Furthermore, there are numerous subspecies of tomatoes, each having its shape and flavour.

Nutritional Properties of Tomatoes

Tomatoes are nutrient-dense plant food. It is not an unknown fact that consuming plant-based products is beneficial for healthy living, and tomatoes are no different. For example, the risk of heart disease, diabetes, and cancer reduces as the quantity of plant-based foods in the diet increases. In addition, they are high in vitamin K, calcium, and lycopene, which are beneficial to bone repair, strengthening, and increased bone mass.

Nutritional Value

Tomatoes have a water content of approximately 95%. Carbohydrates and fibre make up the remaining 5% of it.

A 100-gram raw tomato contains :

• Calories: 18
• Water: 95%
• Protein: 0.9 grams
• Carbs: 3.9 grams
• Sugar: 2.6 grams
• Fibre: 1.2 grams
• Fat: 0.2 grams

Tomatoes are also widely popular for their antioxidant properties. The antioxidants are:

• Lycopene
• Beta carotene
• Lutein
• Flavonoids
• Phenolic acids
• Tannins

Nutritional Facts

Vitamins and Minerals: Tomatoes carry vitamins and minerals in abundance. 

• A medium-sized tomato can fulfil 28% of vitamin C’s Daily Reference Intake (RDI). Vitamin C is an essential nutrient and a powerful antioxidant. 
• Vitamin K1: Also called phylloquinone, Vitamin K1 helps prevent blood clotting and promotes bone health. 
• Vitamine B9 (Folate): Folate, a type of vitamin B, is required for healthy tissue development and cell activities. It’s especially crucial for women during pregnancy.
• Potassium: Potassium aids in controlling blood pressure and also prevents heart diseases. It is one of the many nutrients found in tomatoes. 

Carbs: Carbs make up 4% of raw tomatoes, resulting in less than 5 grams of carbs in a medium specimen (123 grams). Simplified sugars like glucose and fructose account for over 70% of the carb load.

Fibre: Tomatoes are a rich source of fibre, with an average-sized tomato containing roughly 1.5 grams of fibre. Insoluble fibres such as hemicellulose, cellulose, and lignin make up the majority of the fibres in tomatoes (87%).

Health Benefits of Tomato

1. Prevents Cancer

Free radicals are highly reactive molecules responsible for cancer growth. They are unstable and constantly seek other atoms or molecules to bond. As a result, it triggers oxidative stress, which highly damages the cells. In addition, free radicals destroy all the essential elements of the cells like DNA, proteins and cell membranes. 

Antioxidants mitigate the effect of oxidative stress and prevent the development of free radicals. In addition, they donate their atoms to the free radicals and make them stable and less reactive. 

Lycopene (an antioxidant), a polyphenol or plant constituent in tomatoes, helps to prevent prostate cancer. It’s also what gives tomatoes their distinctive reddish colour. As per a study, products made from tomatoes contribute 80% of the dietary lycopene consumed in the United States. 

Another study suggests that consuming beta-carotene may reduce colon cancer chances. Eating Beta-carotene-rich diets also aids in the prevention of colorectal cancer. In addition, as per another study, the consumption of high amounts of beta-carotene prevents tumour development in prostate cancer. 

The consumption of fibre from fruits and vegetables also lowers the risk of colorectal cancer. 

2. Blood Pressure Control

Low sodium intake helps keep your blood pressure in control. At the same time, potassium intake helps lower blood pressure. Tomatoes are rich in potassium, and therefore, they help promote a healthy blood pressure level. High potassium intake lowers the amount of sodium in the body by facilitating the removal of extra sodium through the kidneys. Potassium may be significant due to its effects on the arteries that widen them. In addition, it relieves the increased and accumulated tension from the blood vessel walls. As a result, it further reduces blood pressure. 

As per a study, high potassium intake and low sodium reduce death risk from all such causes by 20%. 

3. Lowers Heart Disease Risk

Tomatoes are high in fibre, potassium, vitamin C, and choline. All these are beneficial to heart health. 

An essential dietary reform to minimise cardiovascular disease risk is raising potassium consumption and decreasing salt intake. Potassium prevents calcium accumulation in smooth muscle cells located within arteries. This phenomenon is called vascular calcification. 

Vascular calcification is harmful to the heart as it hardens the arteries and further limits the blood flow. Conversely, high potassium intake lowers cardiovascular disease risk and prevents muscle degeneration. In addition, it maintains bone mineral density and decreases kidney stone formation.

This vegetable contains folate, which keeps homocysteine levels balanced. Homocysteine is an amino acid that our body releases when proteins break down. In addition, studies suggest that it leads to a higher risk of heart attacks and strokes. So, when folate manages homocysteine levels, it reduces heart disease risk.

4. Diabetes Control

According to studies, people with type 1 diabetes who eat a high-fibre diet may experience lowered blood glucose levels. At the same time, people with type 2 diabetes may experience better blood sugar, lipid, and insulin levels.

You can find about 2 grams of fibre in a cup of cherry tomatoes. In addition, they have a GI of less than 15, making them a low GI food and an excellent choice for diabetes. People with diabetes should eat foods with a GI score of less than 55. They are also low in calories, which helps maintain a healthy weight.

According to a study, eating 200 grams of raw tomato per day (equivalent to 1.5 medium tomatoes) lowers blood pressure in adults with type 2 diabetes. Eating tomatoes also helps to reduce the risk of cardiovascular disease in people with type 2 diabetes.

5. Prevents Constipation

Tomatoes are a laxative fruit. Consuming meals heavy in water and fibre, like tomatoes, may aid hydration and promote regular bowel movements. It is because insoluble fibres are not water-soluble. As a result, they do not dissolve food particles and carry them out of the body by adding more bulk to the stool. They provide about 10% of the daily fibre intake, resulting in improved digestion and bowel movement.

6. It Helps Heal Damage Done by Smoking

Smoking causes the body to produce an excessive amount of free radicals. Vitamin C can effectively neutralise them. As a result, tomatoes can be beneficial to smokers. Vitamin C in tomatoes helps eliminate artery blockage that affects proper heart functioning. It has antioxidant properties which protect the cells and other vital molecules of the body from getting oxidised and damaged. 

Vitamin C deficiency can lead to heart disease and cancer. According to a study, men and women who do not smoke require 90 mg and 75 mg of vitamin C, respectively. On the other hand, smokers need 35 mg. One hundred grams of raw tomatoes can give you around 13.7 mg of vitamin C.

7. Skin Benefits

Tomatoes have acidic properties and are high in potassium and vitamin C. These nutrients improve dull skins and bring radiance. Furthermore, they have lycopene, an antioxidant that helps the body tackle free radicals. Other than that, it aids in treating skin disorders associated with ageing and UV exposure, making it an excellent skin rejuvenator. In addition, tomatoes’ astringent characteristics aid in the reduction of excess sebum on the skin’s surface. As a result, it limits oil buildup and reduces the likelihood of blackheads and whiteheads. 

Furthermore, tomatoes have pore-shrinking qualities, and they promote skin tightening. As a result, they help prevent acne and pimples. Therefore, tomatoes are a multipurpose and popular remedy for treating skin problems.

8. Improves Vision

One of the reasons tomatoes are suitable for the eyes is that they are high in vitamin A. Our retina needs vitamin A. Low amounts of the vitamin can lead to blindness over time. In addition, they contain lycopene, which protects the eyes from the damage of free radicals. People with higher lycopene levels face a lower risk of age-related macular degeneration. Lycopene further guards the eyes against irritation caused by the sun. 

Vitamin C and copper are two additional eye-friendly substances found in tomatoes. While the former can help prevent age-related cataracts, the latter aids in producing melanin, the eye’s crucial black pigment. As per studies, when you consume beta-carotene, it transforms into retinol, necessary for good eye health.