TOMATOES...
Tomatoes are
ubiquitous in the American diet. They appear in sauces, salads, juices, soups
and elsewhere. Their prevalence is good news; tomatoes are healthful as well as
tasty and versatile. They are especially lauded for their cardiovascular
benefits.
"Tomatoes are low
in calories, (about 25 calories per one medium-size tomato) yet filled with
nutrition," The Academy of Nutrition and Dietetics. They are good sources
of several vitamins, minerals and phytonutrients, especially the carotenoid Lycopene, which gives tomatoes their vibrant
red color.
Nutrient profile
"Tomatoes are
high in fiber and a good source of vitamin A, C, B2 … folate and
chromium," .The vitamins act as antioxidants, which neutralize free
radicals to stop the condition of oxidative stress, Free radicals cause cell
damage and disruption that can contribute to diseases. The minerals play
important roles in ensuring the body functions properly.
"There are also a
variety of carotenoids [including lycopene
and beta-carotene], the phytonutrients that are thought to play a role in
chronic disease prevention," cooking tomatoes increases the amount of
lycopene you absorb.
"Tomatoes are
also rich in potassium, a mineral that Americans fall short on in their diet.
One medium tomato contain almost 300 mg of potassium. One cup of tomato juice
contains 534 milligrams of potassium, and a half-cup of tomato sauce has 454
milligrams." Potassium is associated with heart health and proper nerve
and muscle function.
Antioxidant
power
Researchers
found that lycopene was most effective at deactivating singlet oxygen (a
harmful free radical) of all the carotenoids. This could be because lycopene
has a unique molecule shape that is highly effective in deactivating free
radicals.
Strong
bones
Lycopene
may promote bone health and help prevent the development of osteoporosis. A
study published in the Journal of Bone and Mineral Research found that participants with higher
levels of lycopene in their blood were less likely to experience hip or
nonvertebral fracture. Furthermore, a study published in Osteoporosis International found that postmenopausal women who added lycopene to
their diets for four months saw decreased breakdown of bones.
Eyesight
Vitamin
A is known to be necessary for vision. Tomatoes contain both vitamin A and
beta-carotene, which can turn into vitamin A.when digested. It is required to
keep the retina working correctly and for low-light and color vision, It also
plays a role in eye development.
Skin
Tomatoes'
vitamin C and vitamin A content is good for your skin. vitamin C is necessary
for collagen production, which keeps your skin looking youthful and aids in
wound healing, and vitamin A is a compound in retinoids, which are
popular in anti-aging skin treatments.
Beta-carotene
may help protect against sunburn, The researchers looked at several studies and
found that participants who took beta-carotene supplements for 10 weeks had
lower rates of sunburn. For each month of additional supplementation, the
protection level increased.
Nerve,
muscle and cell health
"Tomatoes
are rich in potassium, a mineral that helps nerves and muscles
communicate," For example, potassium helps regulates your heart beat.
"It helps move nutrients into cells and waste products out of
cells,".
If eaten in reasonable amounts, tomatoes should produce no serious
side effects. If you eat an abundance of tomatoes daily, however, you may
experience problems from having too much lycopene or potassium. Consuming more
than 30 mg of Lycopene daily could potentially cause nausea, diarrhea,
indigestion and bloating.
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