NATURAL WONDERS OF TOMATOES
A tomato is a nutrient-filled superfood that offers benefits to a range of bodily systems. Its nutritional content supports healthy skin, weight loss,and heart health.
FAST FACTS ON TOMATOES:
Including tomatoes in your diet can help protect against cancer,maintain healthy blood glucose in people with diabetes.
Tomatoes contain key carotenoides such as cutein and lycopene. These can protect the eye against light-induced damage.
Eat more tomatoes by adding them to wraps or sandwiches,sauces, or salsas.Alternatively, eat them cooked or stewed,as these preparation methods can boost the availability of key nutrients.
Tomatoes are in the top ten fruits and vegetables containing levels of pesticide recidue,wash tomatoes very well before eating.
BENEFITS: Tomatoes have extremely high nutritional density. Tomatoes are intensely nutritious plant food.The benefits of consuming different vegetables are impressive, and tomatoes are no different. As the proportion of plant foods increases, the risk of developing heart disease, diabetes, and cancer decreases. There are different types and sizes of tomatoes, and they can be prepared in different ways. These include cherry tomatoes, stewed tomatoes, raw tomatoes, soups and juices, and purees.The health benefit can vary between types. For example, cherry tomatoes have higher beta-carotene content than regular tomatoes.
High fruits and vegetable intake 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.
CANCER: Tomatoes are 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 in the intake of high levels of beta-carotene to the prevention of tumor development in prostrate 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 colour.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.
BLOOD PRESSURE: Maintaining a low sodium intake helps to maintain healthful blood pressure. However, increasing potassium intake may just be as important due to its widening 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 reduction in the risk of dying from all causes.
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 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 risks factors for heart disease. Not only is high potassium intake also associated with a reduced risk of cardiovascular disease but it is also protecting the muscles against deterioration, preserving bone mineral density, and reducing the production of kidney stones.
DIABETES: studies have shown that people with type 1diabetes 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 2grams(g)of fibre.The American Diabetes Association recommends consuming around 25g of fibre per day for women and an estimated 39g per day for men.
CONSTIPATION: Eating foods that are high in water content and fibre,such as tomatoes, may help hydration and support normal bowel movements. Tomatoes are often described as laxative fruits. Fibre adds bulk to stool and is helpful for reducing constipation.However, removing fibre from the diet has also demonstrated a positive impact on constipation.
EYE HEALTH: Tomatoes can help protect the eye 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 muscular degeneration(AMD).
The Age-Related Eye Disease Study(AREDS)recently found that people with high diatery intake of the carotenoids lutein and zeaxanthin,both present in tomatoes, had a 35 percent reduction in the risk of neovascular AMD.
COLLAGEN:This 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 is a powerful antioxidant, a low intake 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.
PREGNANCY: Adequate folate intake is essential before and during pregnancy to protect against neutral 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 folic acid supplements, tomatoes are great source of naturally occurring folate.This applies equally for women who may become pregnant in the near future.