Raw tomatoes are rich in vitamin C, which protects the skin and fights inflammation, while cooked tomatoes release more antioxidants, such as lycopene, which protect against cancer.
Tomatoes offer various benefits and contribute to heart, brain and prostate health.
Sweetness and acidity can vary depending on the type of tomato you choose, but all varieties provide essential nutrients, including potassium and vitamin C. They’re also full of antioxidants, which are vital in small amounts for maintaining heart health and preventing certain cancers.
Variety is key, and this goes for any fruit and vegetable. Try eating them raw, cooked and steamed, because depending on the different methods, it can definitely increase or decrease the nutrients found in that particular fruit or vegetable.
Both cooked and raw tomatoes are packed with nutrients. They are low in calories and full of vital nutrients.
A medium-sized raw tomato contains about 22 calories and less than a gram of fat. It is naturally low in sodium and low on the glycemic index, with only 6 mg of sodium and 3 g of sugar. A single raw tomato contains half a cup of water, making it an excellent hydrating food.
Nutritional information
A medium tomato also includes the following nutrients:
Protein: 1.1 g
Fibre: 1,5 g
Calcium: 12 mg
Magnesium: 13.5 mg
Fosfor: 29,5 mg
Potassium: 292 mg
Vitamin C: 17 mg
Colina: 8,2 mg
Licopen: 3,2 mg
Certain antioxidants, such as lycopene, lutein, and zeaxanthin, are more available for absorption by the body when a tomato is cooked. Antioxidants can help fight free radicals, unstable molecules that damage the body’s cells and can lead to cancer.
Tomatoes also contain several essential vitamins and minerals, including the immune system, bones and blood. Small amounts of fluoride, folic acid, vitamin A, vitamin K and beta-carotene can be found in raw tomatoes.
Watch out for sodium in soups and tomato sauces
Check the nutrition facts if you buy tomato products such as soup, sauce or puree from the shops. These may contain added salt, but low-sodium products will have less than 140 mg sodium/serving. If you cook them at home, add olive oil or another healthy fat for maximum nutrient absorption.
Health benefits
Heart
A medium tomato contains about the same amount of potassium as a banana.
Potassium and sodium are both vital ingredients for heart function. It needs electrolytes to be able to contract and expand, and potassium is essential for the relaxation of blood vessels.
Most people with high blood pressure can benefit from the high levels of potassium, fiber and lycopene in tomatoes. But several studies have linked lycopene to a lower risk of heart disease and lower mortality.
Physical recovery
Tomatoes contain several electrolytes, which are essential for basic cell function. The potassium, sodium, magnesium and fluoride in tomatoes help reduce muscle soreness and fatigue after exercise.
Magnesium is vital for muscle contraction. Eating tomatoes before or after training can help replenish it.
hydration
The fruit is anti-inflammatory thanks to vitamin C. This also supports recovery after exercise.
Protecting against dementia
Potassium helps fuel the heart and plays a role in nerve function throughout the body. A recent study found that people who consumed more potassium and less sodium had better cognitive function
Another study looked at how carotenoids, the antioxidants that color vegetables, affect long-term brain health. Researchers found that people with higher blood levels of lutein and zeaxanthin — both found in cooked tomatoes — had lower rates of dementia.
Lutein and zeaxanthin are also known to protect eye health as people age.
Prevents prostate cancer
Cooking tomatoes may compromise the vitamin C content, but increases the availability of several important antioxidants that protect against cancer.
Especially for men, lycopene is really beneficial in reducing any prostate problems.
Lycopene and other plant pigments (carotenoids) are thought to protect against cancer due to their antioxidant properties. They help defend against physiological stress caused by free radicals, which are commonly found in tobacco smoke, UV light and ultra-processed foods.
Several studies have found that men who eat a lot of tomatoes – including raw tomatoes, tomato sauce and pizza – have a lower risk of developing prostate cancer due to the total amount of lycopene absorbed.
Lycopene and other antioxidants in tomatoes are beneficial in male fertility by improving sperm count and motility.
Balancing blood sugar
Tomatoes help manage blood sugar in people with diabetes. Their fiber content helps regulate blood sugar and bowel movements. The fruit has a low glycemic index.
Fiber naturally slows down digestion, so it keeps you feeling fuller for longer.
Naringenin, a polyphenol found in citrus fruits and tomatoes, may also have antidiabetic properties.
Skin, hair and nail growth
Tomatoes also contain chlorogenic acid, a compound that can help encourage collagen production.
Vitamin C and A, both found in raw tomatoes, help brighten the appearance of skin, hair and nails.
2023-08-22 17:30:01
#extraordinary #health #benefits #tomatoes
