Tomatoes are in the top 10 fruits and vegetables for containing levels of pesticide residue. Wash tomatoes before eating.
The benefits of consuming different types of fruit and vegetable are impressive, and tomatoes are no different, according to a new study by the Ohio State University. As the proportion of plant foods in the diet increases, the risk of developing heart disease, diabetes and cancer decreases.
There are different types and sizes of tomato, and they can be prepared in different ways. These include cherry tomatoes, stewed tomatoes, raw tomatoes, soups, juices and purees. The health benefits can vary between types. For example, cherry tomatoes have higher beta-carotene content than regular tomatoes.
High fruit and vegetable intake is also linked to healthy skin and hair, increased energy and lower weight. Increasing the consumption of fruits and vegetables significantly decreases the risk of obesity and overall mortality.
Tomatoes are an excellent source of vitamin C and other antioxidants. With these components, tomatoes can help combat 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 tumor 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 characteristic red color.
Tomato products provide 80 percent of dietary lycopene consumed in the US. 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.
Maintaining a low sodium intake helps to maintain healthful blood pressure. However, increasing potassium intake may be just as important due to its widening effects on the arteries.
According to the National Health and Nutrition Examination Survey (NHANES), fewer than two per cent of US 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.
The fiber, potassium, vitamin C, and choline content in tomatoes all support heart health. An increase in potassium intake, along with a decrease in sodium intake, is the most important dietary change the 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.
Studies have shown that people with type one diabetes who consume high-fiber diets have lower blood glucose levels, while people with type two diabetes may have improved blood sugar, lipids, and insulin levels. One cup of cherry tomatoes provides about two grams (g) of fiber.
The American Diabetes Association recommends consuming around 25 grams of fiber per day for women and an estimated 38 g per day for men.
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 a laxative fruit. Fiber adds bulk to stool and is helpful for reducing 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.
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 high dietary intake of the carotenoids lutein and zeaxanthin, both present in tomatoes, had a 35 percent reduction in the risk of neovascular AMD.
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 of the skin. 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 for women who may become pregnant in the near future.
- A Medical News Today report