23 Jun A Tomato a Day Keeps the Doctor Away
A Tomato a Day Keeps the Doctor Away
by Ashleigh Feltham, Accredited Practising Dietitian and Accredited Nutritionist.
Knowledge is knowing that a tomato is a fruit. Wisdom is not adding tomato to fruit salad. Whatever its designated category, tomatoes are versatile and can make your meals tastier and healthier.
Tomatoes are a healthy option for both men and women. But men, if you value the health of your prostate, there is good evidence that eating tomato may decrease your risk of prostate cancer.
The tomato has been linked to protection against sun damage, which can help slow the appearance of age from sun exposure and decreased risk of colorectal, gastric and lung cancer. Tomatoes may also work to decrease inflammation in your body. This decreases the risk of chronic diseases such as osteoarthritis. One study found that because of the high content of lutein in tomatoes, subjects were 70% less likely to suffer from osteoarthritis.
Lycopene is a powerful antioxidant of the carotenoid family found in tomatoes. This phytonutrient decreases blood pressure in some subjects to the same extent as medication. Lycopene makes the bad cholesterol (LDL) 90% less able to oxidise in your arteries. This means cholesterol is not able to damage and stick to arterial walls, which would lead to heart disease. Early stages of research also look promising for bone health.
Lycopene, which gives the tomato its beautiful red colour, make it visually appealing in any dish. This antioxidant is more easily absorbed and used in your body when the tomato has been processed, such as through cooking, and even more so when consumed with oil like extra virgin olive oil. Other healthy parts of the tomato include the phytonutrients found in the tomato’s unique oil called phytofluene, as well as phytoene and also vitamin E, which is known to be helpful for your skin.
Increase your intake of tomato in the following ways.
- Include tomato soup and any other soups containing tomato. The processing increases your intake of lycopene.
- Add to your sandwiches.
- To add sweetness to a tuna salad, plus a dash of extra virgin olive oil to increase the absorption of lycopene.
- As a paste for a pizza.
- Part of the sauce in your pasta dish.
- Make chicken parmigiana using chicken breast, low-fat cheese and a low-salt and -sugar tomato sauce. Bake in a small amount of extra virgin olive oil.
- Roasted as part of breakfast alongside poached eggs, spinach, mushrooms and multigrain toast.
- Try juicing fresh tomatoes and add herbs and spices for flavour.
Take home message
Tomatoes add colour to any meal. They are underrated, but have amazing potential to help protect your body in many ways. Include them in a meal or as part of a snack this week.
References:
- Tomato products wellness council; new research database highlights tomato products’ link to health benefits. (2010). Diabetes Week, 365.
- Obesity and diabetes; processed tomato products may protect against inflammation, according to a study presented at the experimental biology meeting. (2009). Diabetes Week, 218.
- How to get maximum health benefits from tomatoes. (2014). Tufts University Health & Nutrition Letter, 32(5), 6-7.
- Tomato phytonutrients: Contributors in the battle against degenerative diseases. (2001, Jul). Total Health, 23, 44-45.