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Share It: The Numerous Health Benefits of Tomatoes
Tomatoes are incredibly versatile and can be found in various dishes, from spaghetti sauce to ketchup. Registered dietitian Lara Whitson states that tomatoes are not only versatile but also loaded with antioxidants and nutrients that offer real benefits to our health. Although tomatoes are commonly mistaken as vegetables, they are actually fruits that provide fiber, vitamin C, potassium, folate, and more. The vibrant red color of ripe tomatoes is not only visually appealing but is also a result of the antioxidants lycopene and beta-carotene, which contribute to the health benefits of tomatoes.
When it comes to heart health, tomatoes can make a significant difference. Researchers have found that a diet rich in tomatoes, due to their high lycopene content, can reduce the risk of heart disease. In a review of 25 previous trials, it was discovered that high blood levels of lycopene lowered the risk of heart disease by 14%. Interestingly, the preparation of tomatoes can affect the absorption of lycopene. Tomato sauce with olive oil was found to have the greatest positive impact on heart health, as olive oil aids in the body’s absorption of lycopene. Tomatoes also contribute to improving cholesterol levels. A small study revealed that drinking tomato juice regularly resulted in lower LDL (“bad”) cholesterol and higher HDL (“good”) cholesterol levels.
Studies suggest that individuals who consume more tomatoes may have a lower risk of lung, prostate, and stomach cancer. The presence of lycopene and beta-carotene in tomatoes is believed to play a role in reducing cancer risk. While test tube studies have shown the anticancer properties of these antioxidants, further human studies are needed to confirm these findings.
Tomatoes also boost the immune system due to their vitamin C content. While vitamin C may not directly prevent colds, it is essential for a healthy immune system. Just one cup of tomato juice provides 75% of an adult’s daily vitamin C needs. Vitamin C acts as a powerful antioxidant, supporting the immune cells that fight infection and protect healthy cells from free radical damage.
In terms of fertility, tomatoes can improve sperm motility. In a study involving individuals with infertility issues, participants who consumed tomato juice showed improved sperm motility, indicating better fertility. However, tomatoes do not address other causes of infertility such as genetic diseases, hormone imbalances, or testes injuries.
Tomatoes are not only beneficial internally but also offer protection against sunburns. A study revealed that individuals who consumed tomato paste with olive oil daily experienced 40% fewer sunburns. This protection against ultraviolet (UV) damage is attributed to the lycopene content in tomatoes.
When choosing and preparing tomatoes, there are various options available. While different cultivars may have varying nutritional properties, general tips for choosing and eating tomatoes include selecting ripe, vibrant tomatoes and incorporating them into different recipes. From baked tomatoes to stuffed tomatoes and soups, there are endless possibilities for enjoying the health benefits of tomatoes.
In conclusion, tomatoes offer numerous health benefits due to their antioxidant content. They can lower the risk of heart disease, reduce cholesterol levels, potentially decrease cancer risk, boost the immune system, improve fertility, and provide protection against sunburns. Incorporating tomatoes into your diet can contribute to overall well-being and add a flavorful element to your meals.
