The Atlanta Journal-Constitution
Surprising health benefits of tomatoes
Your favorite red fruit is actually a nutritional powerhouse.
If you have a garden, your tomatoes are probably living their best life right about now, as they tend to ripen toward the end of summer. This is your friendly reminder not to let any of that fruit-disguisedas-a-veggie go to waste this year. This is because tomatoes are an oft e n-overlooked nutritional powerhouse. “Tomatoes are one of those foods that everyone takes for granted,” says Jonny Bowden, certified nutrition specialist with a doctorate in holistic nutrition and author of 15 books, including his latest, “Smart Fat: Eat More Fat, Lose More Weight, Get Healthy Now!” “But everyone eats them — even those who claim to hate fruits and vegetables.”
FYI on the healthiest way to eat tomatoes: “Tomatoes are one of those few foods that are more nutritious when cooked – although they’re still pretty darn milligrams of raw tomato nutri t ious ri g ht off t he has 2,573 micrograms of vine,” says Bowden. “Cook- lycopene while 100 milliing them actually releases grams of tomato sauce has t he lycopene!” In f act, 15,152 micrograms. research shows that 100 Read on to find out the amazing health benefits of tomatoes.
Tomatoes may improve your heart health.
In terms of the nutrients in tomatoes, "Number one with a bullet is lycopene, notes Bowden. “Interesting fuller for longer after a natural antioxidant that ing factoid: gram for gram, a meal than other types gives tomatoes their nice tomato puree has more of food like refined carbored color," says Bowden. potassium than fresh toma- hydrates, which can be a Research shows that lyco- toes, and tomato paste has boon for weight loss. pene affects the cardiovastwice the potassium of the Tomatoes can protect cular system in a number puree! Nonetheless, toma- your skin. of ways. Among them, it toes in general are conStudies have found helps control blood pres- sidered a high-potassium that eating tomatoes may sure; prevent atherosclerofood.” For comparison, a reduce UV damage to skin sis; lower LDL cholesterol medium tomato has 292 and lower the risk of sunand triglycerides while promilligrams of potassium burn. Researchers believe moting the synthesis of while a medium banana it may be due to tomatoes’ dysfunction HDL particles. has 422 milligrams. high content of carotenoids
Tomatoes may lower Tomatoes may reduce (one of which is the superyour cancer risk. the effects of diabetes. star lycopene). Of course,
“Lycopene got a lot of Vegetables and fruit are justbecause you had a capattention in the famous always smart to include on rese salad last night doesn’t ‘pizza study’ of 2002,” your plate if you have dia- mean you can forgo sunsays Bowden. “Research- betes. However, research screen at the beach today. ers found that men who ate has found that tomatoes Continue to wear a broadpizza twice or more a week actually seem to lower the spectrum SPF of at least 30 reduced their risk for prosoxidative stress, inflammawhen you’re in the sun and tate cancer by 23%, a fact tion, atherosclerosis and consider the added protecthat did not go unnoticed tissue damage that diabetes tion from tomatoes to be in dormitories everywhere. triggers. Having a tomato a bonus.
The scientists believe the at lunch probably won’t To m atoes can safeeffect came from the lyco- immediately lower your guard your vision. pene in the tomato sauce.” sugar levels, but the longIf you need one more Since then, other research term protective properties reason to eat more lycohas emerged that shows are not to be ignored. pene-rich foods, studies there may be a link between Tomatoes can help you have linked lycopene contomato consumption and a stay regular. sumption to a lower risk lower risk of ovarian, gasAs with most produce, of developing age-related tric, pancreatic and pros- tomatoes are a good source macular degeneration and tate cancers. of fiber — one medium one potentially cataracts. While
Tomatoes can give you contains 1.5 grams. Fiber you’re stocking up on tomaa vitamin boost. helps keep food moving toes, grab some eggs and
“Tomatoes are a good through your digestive sys- green leafy vegetables, both source of vitamin C and tem so that you have reg- of which contain lutein and potassium, both of which ular bowel movements. zeaxanthin — two other most people need more of,” It also can leave you feel- eye-healthy carotenoids.