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How to Consume Tomatoes Correctly for Abundant Benefits

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TEMPO.CO, Jakarta Tomato is a food that is rich in nutrients and offers health benefits for the body. Its nutritional content supports healthy skin, weight loss, and heart health. Nutritionist and Dietitian Joan Saige Biake says cooking tomatoes and serving them with a little oil has been shown to increase the body’s absorption of photochemicals.

A recent study in the journal Molecular Cancer Research linked high levels of beta-carotene intake to the prevention of tumor development in prostate cancer.

Tomatoes also contain lycopene. Lycopene is a polyphenol, or plant compound, that has been linked to one type of prostate cancer prevention and gives tomatoes their red color.

In addition, a study of the Japanese population showed that consumption of beta-carotene may reduce the risk of colon cancer. Fiber intake from fruits and vegetables is also associated with a reduced risk of colorectal cancer.

2. Maintain blood pressure
Maintaining a low sodium intake helps maintain blood pressure. According to the National Health and Nutrition Examination Survey (NHANES), less than 2 percent of adults in the United States meet the recommended daily potassium intake of 4,700 milligrams (mg). You can eat tomatoes to meet these intakes so that they can maintain blood pressure.

3. Maintain heart health
The content of fiber, potassium, vitamin C, and choline in tomatoes can maintain heart health. An increase in potassium intake, along with a decrease in sodium intake, are the most important dietary changes the average person can make to reduce the risk of cardiovascular disease.

Tomatoes also contain folate which helps balance homocysteine ​​levels. Homocysteine ​​is an amino acid that results from the breakdown of protein and is said to increase the risk of heart attack and stroke. Management of homocysteine ​​levels by folate can reduce one of the risk factors for heart disease.

4. Prevent Diabetes
Research has shown that people with type 1 diabetes who eat a diet high in fiber have lower blood glucose levels, while people with type 2 diabetes may experience increased levels of blood sugar, lipids, and insulin. One cup of cherry tomatoes contains about 2 grams (g) of fiber which is good for the body.

5. Overcoming constipation
Eating foods high in water and fiber, such as tomatoes, can help with hydration and support normal bowel movements. Fiber adds bulk to the stool and is beneficial for reducing constipation. However, eliminating fiber from the diet has also shown a positive impact on constipation.

6. Maintain Eye Health
Tomatoes are rich in lycopene, lutein, and beta-carotene. It is a powerful antioxidant that has been shown to protect the eyes from light damage, cataract development, and age-related macular degeneration (AMD).

The recent Age-Related Eye Disease Study (AREDS) found that people with a diet high in the carotenoids lutein and zeaxanthin, which are found in tomatoes, had a 35 percent reduction in the risk of neovascular AMD.

7. Maintain healthy skin
Collagen is an important component of skin, hair, nails, and connective tissue. Collagen production in the body depends on vitamin C. Lack of vitamin C can cause scurvy. Because vitamin C is a powerful antioxidant, low intakes are associated with increased sun damage, pollution, and smoke. Tomatoes are rich in vitamin C which is good for collagen production and good for healthy skin, hair, and nails.


Read: Tomatoes and these 7 foods help slow down the aging of the body

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