ClickCease
+1-915-850-0900 [email protected]
Select Page
Discovering the Nutritional Benefits of Tomatoes

Discovering the Nutritional Benefits of Tomatoes

by | Health, Nutrition

Tomatoes are low-calorie and nutrient-dense, what health benefits can individuals gain from their consumption?

Discovering the Nutritional Benefits of Tomatoes

Tomato Benefits

All varieties of tomatoes offer nutrients, including potassium and vitamin C, making them part of a balanced diet.

  • Raw tomatoes contain vitamin C, which brightens skin and fights inflammation.
  • Cooking tomatoes releases more antioxidants which are vital in small quantities such as lycopene, for maintaining heart health and preventing certain cancers.
  • Other benefits contribute to heart, prostate, and cognitive/brain health.

Various tomato recipes and products can offer a balance of nutrients. Variety is key and this applies to all fruits and vegetables. Try them raw, cooked, and steamed, as the different methods can offer different benefits.

Cooked and Raw Tomatoes

Tomatoes are low in calories and rich in nutrients. A raw, medium-sized tomato contains roughly 22 calories and less than 1 gram of fat. It is low sodium and low glycemic, with just 6 milligrams of sodium and 3 grams of sugar. They are an excellent source of hydration as a raw tomato contains about half a cup of water.

Nutritional Information

A medium tomato includes the following nutrients: (USDA: FoodData Central. 2018)

  • Protein – 1.1 grams
  • Fiber – 1.5 grams
  • Calcium – 12 milligrams
  • Magnesium – 13.5 milligrams
  • Phosphorus – 29.5 milligrams
  • Potassium – 292 milligrams
  • Vitamin C – 17 milligrams
  • Choline – 8.2 milligrams
  • Lycopene – 3.2 milligrams

Certain Antioxidants

  • Tomatoes contain several essential vitamins and minerals that support the immune system and the bones and blood.
  • Antioxidants help combat free radicals and unstable molecules that damage the body’s cells. (Edward J. Collins, et al., 2022)
  • Antioxidants like lycopene, lutein, and zeaxanthin, are better absorbed with cooked tomatoes.
  • Raw tomatoes contain small amounts of vitamins A and K, fluoride, folate, and beta-carotene.

Heart Health

  • Tomatoes provide a healthy serving of potassium.
  • Potassium and sodium are both vital for heart function.
  • Potassium is essential for relaxing the blood vessels.
  • One medium tomato contains around the same amount as a banana.
  • The heart needs these electrolytes to contract and expand.
  • Most individuals with high blood pressure can benefit from high potassium, fiber, and lycopene levels.
  • Studies have linked lycopene to lower heart disease risk and mortality. (Bo Song, et al., 2017)

Exercise Recovery

  • Electrolytes are essential for basic cell function.
  • Potassium, sodium, magnesium, and fluoride can help decrease muscle soreness and exercise fatigue after physical activity or workouts.
  • The anti-inflammatory properties come from the vitamin C.
  • Eating tomatoes before or after physical activity can help replenish magnesium which is essential for muscle contraction. (Edward J. Collins, et al., 2022)

Protection Against Dementia

  • Potassium provides power to the heart and has a role in body nerve function.
  • One recent study found that individuals who consumed more potassium and less sodium had improved cognitive function. (Xiaona Na, et al., 2022)
  • Another study analyzed how carotenoids/antioxidants that affect the color of vegetables affect long-term brain health.
  • Researchers found that individuals with increased blood levels of lutein and zeaxanthin, which are both present in cooked tomatoes had a lower rate of dementia. (May A. Beydoun, et al., 2022)
  • Lutein and zeaxanthin are also known for protecting eye health as the body ages.

Help Prevent Prostate Cancer

  • Cooking tomatoes compromises the vitamin C content, but increases the availability of several antioxidants that can protect against cancer growth.
  • Especially for men, lycopene is beneficial to help reduce prostate-related issues.
  • Studies have found that men who eat tomatoes, including raw, sauce, and on pizza have a lower risk of developing prostate cancer due to the total amount of lycopene absorbed, which is optimized in cooked tomatoes. (Joe L. Rowles 3rd, et al., 2018)
  • Lycopene and other plant pigments/carotenoids are believed to protect against cancer because of their antioxidant properties. (Edward J. Collins, et al., 2022)
  • Lycopene and other antioxidants in tomatoes can also benefit male fertility by improving sperm count and sperm motility. (Yu Yamamoto, et al., 2017)

Balance Blood Sugar

  • Tomatoes can help manage blood sugar in individuals with diabetes.
  • They have fiber that helps regulate blood sugar and bowel movements.
  • Fiber naturally slows digestion to keep the body fuller and longer and does not negatively impact blood sugar levels.
  • This is especially important given that 95% of the U.S. population does not consume the appropriate amount of fiber. (Diane Quagliani, Patricia Felt-Gunderson. 2016)

Healthy Skin, Hair, and Nails

  • Tomatoes contain chlorogenic acid, a compound that can encourage collagen production.
  • Vitamin C and A in raw tomatoes can help the appearance of skin, hair, and nails.

The Healing Diet to Combat Inflammation

References

USDA: FoodData Central. Tomatoes, red, ripe, raw, year-round average.

Collins, E. J., Bowyer, C., Tsouza, A., & Chopra, M. (2022). Tomatoes: An Extensive Review of the Associated Health Impacts of Tomatoes and Factors That Can Affect Their Cultivation. Biology, 11(2), 239. https://doi.org/10.3390/biology11020239

Song, B., Liu, K., Gao, Y., Zhao, L., Fang, H., Li, Y., Pei, L., & Xu, Y. (2017). Lycopene and risk of cardiovascular diseases: A meta-analysis of observational studies. Molecular nutrition & food research, 61(9), 10.1002/mnfr.201601009. https://doi.org/10.1002/mnfr.201601009

Na X, Xi M, Zhou Y, et al. Association of dietary sodium, potassium, sodium/potassium, and salt with objective and subjective cognitive function among the elderly in China: a prospective cohort study. (2022). Glob Transit. 4:28-39. doi:10.1016/j.glt.2022.10.002

Beydoun, M. A., Beydoun, H. A., Fanelli-Kuczmarski, M. T., Weiss, J., Hossain, S., Canas, J. A., Evans, M. K., & Zonderman, A. B. (2022). Association of Serum Antioxidant Vitamins and Carotenoids With Incident Alzheimer Disease and All-Cause Dementia Among US Adults. Neurology, 98(21), e2150–e2162. https://doi.org/10.1212/WNL.0000000000200289

Rowles, J. L., 3rd, Ranard, K. M., Applegate, C. C., Jeon, S., An, R., & Erdman, J. W., Jr (2018). Processed and raw tomato consumption and risk of prostate cancer: a systematic review and dose-response meta-analysis. Prostate cancer and prostatic diseases, 21(3), 319–336. https://doi.org/10.1038/s41391-017-0005-x

Yamamoto, Y., Aizawa, K., Mieno, M., Karamatsu, M., Hirano, Y., Furui, K., Miyashita, T., Yamazaki, K., Inakuma, T., Sato, I., Suganuma, H., & Iwamoto, T. (2017). The effects of tomato juice on male infertility. Asia Pacific journal of clinical nutrition, 26(1), 65–71. https://doi.org/10.6133/apjcn.102015.17

Quagliani, D., & Felt-Gunderson, P. (2016). Closing America’s Fiber Intake Gap: Communication Strategies From a Food and Fiber Summit. American journal of lifestyle medicine, 11(1), 80–85. https://doi.org/10.1177/1559827615588079

Foods That Fight Inflammation Caused By Arthritis | El Paso, TX.

Foods That Fight Inflammation Caused By Arthritis | El Paso, TX.

by | Arthritis, Health, Nutrition

Foods: Arthritis pain can be debilitating. According to the Centers for Disease Control (CDC), between the years of 2010 and 2012, an estimated 22.7 percent, or 52.5 million, adults in the United States alone were diagnosed by a doctor with arthritis, rheumatoid arthritis, lupus, gout, or fibromyalgia � annually. Also during that time, almost 50 percent of adults 65 or older were diagnosed with arthritis. It is estimated that by the year 2040, 78 million Americans ranging in age from 18 years old to 85-year-old will be diagnosed with arthritis. What�s more, nearly 1 in every 250 (around 294,000) children in the U.S. under 18 years old suffer from a form of arthritis or rheumatic condition.

A Case For Healthy Eating

As medications and treatments get more expensive and drugs have significant unpleasant (and sometimes horrifying) side effects, more people are looking toward natural ways to treat their arthritis pain. In most cases they need look no further than the foods that they eat. While there is not nutritional magic bullet, studies have shown that getting the right nutrition from certain foods can help to minimize inflammation and pain that comes from arthritis. It can also help with your overall health and influence the symptoms as well as progression of conditions that may be related to arthritis.

There are certain foods that act as anti-inflammatories while other can increase inflammation. Arthritis sufferers who learn what foods to eat and which ones to avoid can enjoy better pain management, improved mobility, a more active lifestyle, and a more positive outlook on life. These foods provide great benefits for patients with rheumatoid arthritis, osteoarthritis, osteoporosis, gout, and other forms of inflammation caused by arthritis.

Foods That Fight Arthritis Inflammation

Different types of foods seem to affect different types of arthritis. The Arthritis Foundation offers some very good guidelines on dietary recommendations for arthritis sufferers based on their type of arthritis.

Foods rich in omega-3 fatty acids, phytochemicals, and antioxidants have powerful anti-inflammatory properties. These types of foods are the core of the Mediterranean style diet which consists of olive oil, fish, fresh vegetables, fruits, beans, seeds, and nuts. It should be stressed that choosing fresh foods in these categories is best. The key is to select foods that are as minimally processed as possible and contain no additives or preservatives. This means that most canned foods should be excluded. However, many supermarkets now have olive bars and other fresh, healthier food options that direct consumers away from processed, unhealthy food items. Fiber also plays a significant part in reducing arthritic inflammation.

foods that fight inflammation el paso tx.

Specific foods to incorporate into your diet to combat arthritis pain include:

  • Salmon
  • Extra virgin olive oil
  • Tuna
  • Mackerel
  • Egg yolks
  • Milk
  • Green tea
  • Oatmeal
  • Wild and brown rice
  • Barley
  • Quinoa
  • Beans
  • Tart cherries
  • Berries � blueberries, blackberries, raspberries, and strawberries
  • Broccoli
  • Brussels sprouts
  • Cabbage

Foods That Increase Arthritis Inflammation

Just as there are foodstuff that help alleviate arthritis pain, there are also foods that increase it. The Arthritis Foundation offers advice on foods that should be avoided by arthritis sufferers as they have been shown to increase pain and inflammation.

  • Sugar � Read the labels! Anything ingredient that ends in �ose� is a form of sugar. This includes sucrose and fructose.
  • Saturated fat � Cheese, pizza, red meat, pasta dishes, full fat dairy
  • Trans fats � Processed snacks, cookies, crackers, stick margarine, fast food, donuts, anything fried, frozen breakfast products
  • Omega 6 fatty acids � Corn oil, sunflower oil, grapeseed oil, peanut oil, mayonnaise, vegetable oil, many salad dressings
  • Refined carbs � Crackers, rolls, bread, white potatoes, white rice
  • MSG � A food additive found in soy sauce and many Asian prepared meals, deli meats, prepared soups, salad dressings
  • Gluten and casein � Dairy and wheat products, whey protein, rye, and wheat
  • Aspartame � Most diet sodas, artificial sweeteners, many �diet� or �sugar free� products
  • Alcohol

Paying attention to what you put into your body will not only help you better manage pain and inflammation, it will also help you feel better both physically and emotionally. A healthy, fresh diet can literally change your life.

Injury Medical Clinic: Elderly & Geriatric Fitness

Mastodon