Tomato benefits for health: tips to prepare/selection

Tomato is a basically fruit and vegetable in the word beacuse of all the things show a

wornderfull relation between them

  1. Tomato is a fruit in west

  2. Tomato is a vegetable in est

Health Benefits

Tomatoes are a treasure of riches when it comes to their antioxidant benefits. In terms of conventional antioxidants, tomatoes provide an excellent amount of vitamin C and beta-carotene; a very good amount of the mineral manganese; and a good amount of vitamin E. In terms of phytonutrients, tomatoes are basically off the chart, and include:

  • Flavonones
    • naringenin
    • chalconaringenin
  • Flavonols
    • rutin
    • kaempferol
    • quercetin
  • Hydroxycinnamic acids
    • caffeic acid
    • ferulic acid
    • coumaric acid
  • Carotenoids
    • lycopene
    • lutein
    • zeaxanthin
    • beta-carotene
  • Glycosides
    • esculeoside A
  • Fatty acid derivatives
    • 9-oxo-octadecadienoic acid

Specific antioxidant nutrients found in tomatoes, whole tomato extracts, and overall dietary intake of tomatoes have all been associated with antioxidant protection. Sometimes this protection comes in the form of reduced lipid peroxidation (oxygen damage to fats in cell membranes or in the bloodstream). Sometimes this protection comes in the form of better antioxidant enzyme function (for example, better function of the enzymes catalase or superoxide dismustase). Better antioxidant protection has also been shown using broad measurements of oxidative stress in different body systems. We’ve seen studies involving tomato and specific antioxidant protection of the bones, liver, kidneys, and bloodstream.

Tomatoes’ Cardiovascular Support

Reduced risk of heart disease is an area of health benefits in which tomatoes truly excel. There are two basic lines of research that have repeatedly linked tomatoes to heart health. The first line of research involves antioxidant support, and the second line of research involves regulation of fats in the bloodstream.

No body system has a greater need for antioxidant protection than the cardiovascular system. The heart and bloodstream are responsible for taking oxygen breathed in through the lungs and circulating it around throughout the body. In order to keep this oxygen in check, antioxidant nutrients are needed in an ample supply. Earlier in this Health Benefits section, we gave you a close-up look at some of the best-researched antioxidants in tomatoes. It’s worth noting here that conventional vitamin antioxidants like vitamin E and vitamin C are sometimes overlooked in tomatoes because of their unique phytonutrient composition. Yet vitamin E and vitamin C provide critical antioxidant support in the cardiovascular system, and they are an important part of the contribution made by tomatoes to our heart health. It’s the carotenoid lycopene, however, that has gotten the most attention as tomatoes’ premier antioxidant and heart-supportive nutrient. Lycopene (and a related group of nutrients) has the ability to help lower the risk of lipid peroxidation in the bloodstream. Lipid peroxidation is a process in which fats that are located in the membranes of cells lining the bloodstream, or fats that are being carried around in the blood, get damaged by oxygen. This damage can be repaired if it is kept at manageable levels. However, chronic and/or excessive lipid peroxidation in the bloodstream leads to trouble. Overly damaged fat components sound an alarm to the body’s immune and inflammatory systems, and the result is a series of processes that can lead to a gradual blocking of blood vessels (atherosclerosis) or other problems.

The second line of research linking tomatoes with heart health involves regulation of fats in the blood. Dietary intake of tomatoes, consumption of tomato extracts, and supplementation with tomato phytonutrients (like lycopene) have all been shown to improve the profile of fats in our bloodstream. Specifically, tomato intake has been shown to result in decreased total cholesterol, decreased LDL cholesterol, and decreased triglyceride levels. It’s also been shown to decrease accumulation of cholesterol molecules inside of macrophage cells. (Macrophage cells are a type of white blood cell that gets called into action when oxidative stress in the bloodstream gets too high, and the activity of macrophages—including their accumulation of cholesterol—is a prerequisite for development of atherosclerosis.) Many phytonutrients in tomatoes are likely to be involved with the improvement of our blood fat levels. Two little-known phytonutrients—one called esculeoside A and the other called 9-oxo-octadecadienoic acid—are currently under active investigation by researchers as tomato phytonutrients especially important in blood fat regulation.

Yet another area of increasing interest in tomatoes and heart health involves blood cells called platelets. The excessive clumping together of platelet cells can cause problems for our bloodstream in terms of blockage and unwanted clotting, and prevention of this excessive clumping is important for maintaining heart health. Numerous phytonutrients in tomatoes have been shown to help prevent excessive clumping of our platelet cells. (This ability is usually referred to as an “antiaggregatory effect.”) In combination with the other heart benefits described above, this platelet-regulating impact of tomatoes puts them in a unique position to help us optimize our cardiovascular health.

Tomatoes Support of Bone Health

Bone health is another area of growing interest in tomato research. Interestingly, the connection of tomato intake to bone health involves the rich supply of antioxidant in tomatoes. We don’t always think about antioxidant protection as being important for bone health, but it is; and tomato lycopene (and other tomato antioxidants) may have a special role to play in this area. In a recent study, tomato and other dietary sources of lycopene were removed from the diets of postmenopausal women for a period of 4 weeks to see what effect lycopene restriction would have on bone health. At the end of 4 weeks, women in the study started to show increased signs of oxidative stress in their bones and unwanted changes in their bone tissue. We expect to see follow-up studies in this area that will hopefully determine exactly what levels of tomato intake are most helpful in protecting bone tissue.

Anti-Cancer Benefits of Tomatoes

While not well researched for all cancer types, tomatoes have repeatedly been show to provide us with anti-cancer benefits. The track record for tomatoes as a cancer-protective food should not be surprising, since there is a very large amount of research on tomato antioxidants and a more limited but still important amount of research on tomato anti-inflammatory nutrients. Risk for many cancer types starts out with chronic oxidative stress and chronic unwanted inflammation. For this reason, foods that provide us with strong antioxidant and anti-inflammatory support are often foods that show cancer prevention properties.

Prostate cancer is by far the best-researched type of cancer in relationship to tomato intake. The jury verdict here is clear: tomatoes can definitely help lower risk of prostate cancer in men. One key tomato nutrient that has received special focus in prostate cancer prevention is alpha-tomatine. Alpha-tomatine is a saponin phytonutrient and it’s shown the ability to alter metabolic activity in developing prostate cancer cells. It’s also been shown to trigger programmed cell death (apoptosis) in prostate cancer cells that have already been fully formed. Research on alpha-tomatine has also been conducted for non-small cell lung cancer, with similar findings.

Along with prostate cancer and non-small cell lung cancer, pancreatic cancer and breast cancer are the two best-studied areas involving tomatoes and cancer risk. Research on tomatoes and breast cancer risk has largely focused on the carotenoid lycopene, and there is fairly well documented risk reduction for breast cancer in association with lycopene intake.

Other Health Benefits of Tomatoes

While not as thoroughly researched as these other areas of antioxidant support, cardiovascular support, and anti-cancer benefits, several other health benefit areas are important to mention with respect to tomatoes. Diets that include tomatoes have been linked with reduced risk of some neurological diseases (including Alzheimer’s disease) in multiple studies. Tomato-containing diets have also been linked in a few studies with reduced risk of obesity.

Description

The tomato is the fruit of the plant Lycopersicon esculentum. (Botanically speaking, tomato is not only a fruit, but also a berry since it is formed from a single ovary.) Originally, tomato was named after the food family to which it belongs – the Solanaceae (sometimes called “solanoid” or “nightshade”) family. The botanical name Solanum lycopersicum for tomatoes has now largely been replaced by the name Lycopersicon esculentum. (The genus/species name Lycopersicon esculentum is also sometimes used to refer to tomatoes.)

The French sometimes refer to the tomato as pomme d’amour, meaning “love apple,” and in Italy, tomato is sometimes referred to as “pomodoro” or “golden apple,” probably referring to tomato varieties that were yellow/orange/tangerine in color.

Nutrients in Tomato

NutrientDRI/DV
 biotin24%
 copper12%
 fiber9%
 folate7%
 iron3%
 zinc3%

calories 18 per 100g

Total Fat 0.2 g0%
Saturated fat 0 g0%
Polyunsaturated fat 0.1 g
Monounsaturated fat 0 g
Cholesterol 0 mg0%
Sodium 5 mg0%
Potassium 237 mg6%
Total Carbohydrate 3.9 g1%
Dietary fiber 1.2 g4%
Sugar 2.6 g
Protein 0.9 g1%
Vitamin A16%Vitamin C22%
Calcium1%Iron1%
Vitamin D0%Vitamin B-65%
Vitamin B-120%Magnesium2%

Tips for Preparing Tomatoes

Before serving, wash tomatoes under cool running water and pat dry.

If your recipe requires seeded tomatoes, cut the fruit in half horizontally and gently squeeze out the seeds and the juice. However, we encourage you to think about the recipe and consider whether the tomato could be incorporated with seeds intact. There are simply too many valuable nutrients in the seeds that you would not want to lose unnecessarily.

When cooking tomatoes, we recommend avoidance of aluminum cookware since the high acid content of the tomatoes may interact with the metal in the cookware. As a result, there may be migration of aluminum into the food, which may not only impart an unpleasant taste, but more importantly, may have a potentially unwanted impact on your health.

video to show it completly for your health

Whenever possible, try to develop recipes that make use of the whole tomato. We’ve seen research showing higher lycopene content in whole tomato products. For example, when the skins of tomatoes are included in the making of the tomato paste, the lycopene and beta-carotene content of the paste is significant higher according to research studies.

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