10 Health Benefits of Tomatoes
Tomatoes are a great source of vitamins C, A, K and E, antioxidants including lycopene, flavonoids, potassium and folate. Here are 10 health benefits.
Wellness with Lycopene
Tomatoes and tomato products are the richest common source of lycopene, the red antioxidant pigment. Botanically, the tomato is a fruit, a member of the nightshade family that originated in South America.
Tomato Health benefits include
1. Heart health. Research has found that the nutrients in tomatoes, including lycopene, may help protect against atherosclerosis by preventing the oxidation of LDL cholesterol in blood vessels. Diets rich in tomato products are linked with lower rates of heart disease.
2. Eye health. Tomatoes contain lutein and zeaxanthin, which studies link with a lower risk of age-related macular degeneration and cataracts.
3. Reduced inflammation. Lycopene and other carotenoids in brightly coloured vegetables such as tomatoes have anti-inflammatory effects.
4. Brain health. Antioxidants such as lycopene and beta-carotene may help protect brain cells from damage.
Tomato Health and Beauty benefits include
5. Menopause symptoms. A small 2015 study found that drinking unsalted tomato juice daily for eight weeks eased some menopause symptoms, including anxiety and a racing heart, in women in their 40s and 50s. You can learn more in Casstronomy’s Self Care for Women online program.
6. Beauty skin booster. Cooked and processed tomatoes, such as paste and passata, deliver lycopene in a form your body absorbs more easily, and lycopene helps protect skin from within. Join Casstronomy’s upcoming live Beauty and Food Workshop here.
7. UV protection. Studies suggest that eating lycopene-rich foods such as tomato paste regularly may reduce sunburn and UV damage to skin. It’s a bonus, not a replacement for sunscreen.
8. Weight management. With only around 75 kilojoules (18 Calories) per 100 grams, you can really afford to indulge!
9. Fullness. Tomatoes are high in water and provide fibre, which helps you feel fuller for longer on very few kilojoules.
10. Wound healing. A medium tomato provides around 15 to 20 mg of vitamin C, which helps the body make collagen and heal wounds.
Creative Cooking Tips for Tomatoes
Cook them. Cooking tomatoes, especially with a little olive oil, makes their lycopene several times easier for your body to absorb.
Virgin Mary dressing. One of my favourite quick and easy recipes: a Bloody Mary without the vodka. Replace the Worcestershire sauce with balsamic for an extra health kick, and use cooked organic passata for that extra cooked-tomato goodness.
Clear tomato jelly. Blend fresh tomatoes, then strain off the clear juice. Gently heat it with your favourite herbs (try lemon myrtle for summer freshness) to infuse, strain again, add gelatine (or agar-agar for vegans) and set as a jelly. Use the leftover pulp in Greek lamb pastitsio, beef bolognese or eggplant moussaka.
Lacto-fermented tomatoes. Fermenting increases flavour and adds probiotics for gut health and nutrient absorption. Use clean equipment, weigh your tomatoes and add 2 to 3 percent of their weight in salt, keep them fully submerged in their brine, and ferment at room temperature (around 20 to 24°C) for 4 to 5 days before refrigerating. Throw out any batch that smells off or grows fuzzy mould. Add them to salads with wilted warrigal greens, toasted seaweed, and nuts and seeds of your choice.
For personalised cooking tips, check out Casstronomy’s Kitchen Coaching services here.
Tip for Buying Tomato Products
Choose tinned tomatoes in BPA-free cans, or tomatoes in jars, pouches or cartons. BPA is a chemical used in some can linings, and high exposure has been linked with health concerns. For my industry professional followers, food service products such as Kagome Australian-grown tomatoes come in BPA-free pouches, and Kagome also grows the H1311 variety, which is very high in colour and lycopene.
This article is general information about food and wellbeing, not medical advice. Please talk to your GP or a qualified health professional about any health condition, medication or major change to your diet.
