Due to phytochemicals such as lycopene, tomatoes play a role in preventing chronic diseases and provide many health benefits. A ripe tomato is an excellent source of vitamins A, B, C, K, folic acid, thiamine, niacin, phosphorus, copper, and potassium.
Despite its popularity, 200 years ago it was believed to be a poisonous fruit, likely due to the fact that the plant belongs to the nightshade family, some species of which are indeed toxic.
As the proportion of fruits and vegetables on the plate increases, the risk of heart disease, diabetes, and cancer decreases. A high intake of fruits and vegetables is associated with increased energy and a healthy lifestyle.
As an excellent source of vitamin C and other antioxidants, tomatoes can help combat the formation of free radicals that can cause cancer. Among men, diets rich in beta-carotene may play a protective role against prostate cancer, according to a study conducted by the Harvard School of Public Health, Department of Nutrition.
Beta-carotene has been shown to be capable of protecting the body against colon cancer. A high intake of fiber from fruits and vegetables is associated with a lower risk of colorectal cancer. According to the American Cancer Society, some studies have shown that individuals who regularly consume tomatoes have a lower risk of prostate, lung, or stomach cancer.
Maintaining a low sodium intake helps balance blood pressure, and increasing potassium intake can be equally important due to its vasodilating effects. According to a survey in the U.S., less than 2% of adults meet the daily recommendation of 4700mg of potassium. Additionally, a high potassium intake is associated with a 20% lower risk of death from any disease.
The content of fiber, potassium, vitamin C, and choline in tomatoes supports heart health. Increasing potassium intake, along with reducing sodium intake, is the most important change a person can make to reduce the risk of cardiovascular diseases. Tomatoes contain folic acid, which helps keep homocysteine levels under control, thereby reducing the risk of heart disease.
Potassium-rich diets are associated with a reduced risk of stroke, protection against muscle mass loss, preservation of bone mineral density, and reduction of kidney stone formation.
Foods rich in water and fiber, such as tomatoes, help with hydration and can stimulate regular bowel movements.
Tomatoes are a rich source of lycopene, lutein, and beta-carotene, powerful antioxidants that have been shown to protect the eyes from damage, such as the development of cataracts and macular degeneration.
Collagen, an essential component of skin, hair, nails, and connective tissue, depends on vitamin C. A deficiency in vitamin C leads to scurvy. Since vitamin C is a powerful antioxidant, low intake is associated with increased damage caused by pollution, smoke, or sunlight, leading to wrinkles, skin spots, and other negative health effects.
Adequate intake of folic acid is essential before and during pregnancy to protect the child from neural tube defects.
Folic acid from tomatoes helps with depression by preventing the formation of excess homocysteine in the body, which hinders blood and various nutrients from reaching the brain. Excess homocysteine interferes with the production of hormones that make us feel good, such as serotonin, dopamine, and norepinephrine, which regulate mood, sleep, and appetite.
