Tomato

Tomato

Tomato is considered both, a fruit and vegetable. Tomatoes are an incredibly versatile food because it forms an integral part of international cuisines. Aside from its impressive flavor, tomatoes pack a powerful health punch. This nutrient powerhouse is highly rich in vitamin A, vitamin B6, vitamin C, and vitamin K, as well as folate, magnesium, phosphorus, dietary fiber, protein and lycopene.

Benefits of Tomato

Strong scientific evidence supports the following health benefits of tomatoes:

Healthy Heart

Atherosclerosis, a condition characterized by narrowing of arteries due to plaque buildup, is a major risk factor of heart disease. Studies show that high levels of lycopene in the blood may deter development of atherosclerosis.[1] In addition, high levels of circulating lycopene in the body are associated with good cardiovascular health and lesser incidence of atherosclerosis, according to three large epidemiological studies.[2-4] These results clearly suggest that higher consumption of lycopene from tomatoes can help improve heart health.

Cancer Prevention

Several epidemiological studies concluded that high lycopene intake in diet, particularly from tomatoes, is associated with reduced cancer rates in the lungs, stomach, pancreas, colon and rectum, esophagus, mouth, breast, and cervix.[5-7] For instance, a recent clinical trial found that tomato-extract supplementation (30 mg/day lycopene) for two months in premenopausal women significantly reduced breast cancer risk.[8] Researchers believe that lycopene in tomatoes can help inhibit the growth and reproduction of cancer cells by altering their cell cycle and inducing programmed cell death.

Healthy, Younger Skin

Chronic exposure to ultraviolet rays from the sun is known to accelerate skin aging.   The ability of lycopene to counter the effects of UV-induced sunburn was investigated in 9 healthy individuals consuming 40 g tomato paste daily for 10 weeks.[9] After the treatment period, researchers observed a significant reduction in skin redness and an improvement in skin tone, suggesting that tomato paste treatment can help protect against UV-induced sunburn. Similarly, results from a 12-week study assessing the effects of tomato extract and tomato drink on UV-induced sunburn show that both treatments can significantly reduce symptoms of sunburn.[10]

Improved Blood Pressure

Natural antioxidants from tomato extract can help stabilize blood pressure. One study revealed that tomato extract supplementation can benefit hypertensive patients.[11] The study involved 31 patients with grade-1 hypertension who were treated with 250 mg tomato extract for 8 weeks. After the treatment period, researchers observed a significant reduction in blood pressure. This effect was not observed when patients received placebo supplements.

Improved Cholesterol Levels

Higher intake of tomatoes is associated with improved cholesterol levels. One study investigated the effects of increased dietary intake of tomato products on low density lipoprotein cholesterol (LDL).[12] The study involved 21 healthy subjects who were given 400 ml tomato juice and 30 mg tomato ketchup daily for 3 weeks. After the treatment period, study participants experienced a significant reduction in LDL cholesterol and total cholesterol levels, suggesting that tomato consumption has beneficial effect on cholesterol profile.

Relief from Menopausal Symptoms

Consumption of tomatoes can benefit women suffering from unpleasant menopausal symptoms. According to a 2015 study published in Nutrition Journal, 8 weeks of tomato juice consumption at a dose of 200 ml twice daily can effectively treat menopausal symptoms.[13] Menopausal women who received tomato juice reported an improvement in energy levels and alleviation of anxiety following the treatment.

Strong Immune System

Recent studies show that tomatoes can trigger a heightened immune response by preventing systemic inflammation and modulating the activities of various cells of the immune system.[14-16] By boosting the immune response, tomato consumption can help prevent infections and even deadly diseases.

Improved Blood Sugar Levels

In one clinical trial, 32 patients with type 2 diabetes received 200 g raw tomato daily for 8 weeks.[17] Their blood sugar levels were analyzed at the beginning and end of 8 weeks. After the study period, researchers found that the patients had significant decreases in blood sugar levels, suggesting that tomato consumption may help stabilize the sudden spikes in blood sugar levels of diabetic individuals.

References:

1. Klipstein-Grobusch K. et al. 1998. Serum carotenoids and atherosclerosis: The Rotterdam Study; 148 (1) 49-56.
2. Rissanen T. et al. 2002. Lycopene, Atherosclerosis, and Coronary Heart Disease. Experimental Biology and Medicine; 227 (10) 900-907.
3. Rissanent T. et al. 2003. Serum lycopene concentrations and carotid atherosclerosis: the Kuopio Ischaemic Heart Disease Risk Factor Study. The American Journal of Clinical Nutrition; 77 (1) 133-138.
4. Rissanen T. et al. 2000. Low Plasma Lycopene Concentration Is Associated With Increased Intima-Media Thickness of the Carotid Artery Wall. Atherosclerosis, Thrombosis and Vascular Biology; 20, 2677-2681.
5. Oxford Journals. 1999. Tomatoes, Tomato-Based Products, Lycopene, and Cancer: Review of the Epidemiologic Literature. Journal of the National Cancer Institute; 91 (4) 317-331.
6. Gann P. et al. 1999. Lower Prostate Cancer Risk in Men with Elevated Plasma Lycopene Levels: Results of a prospective analysis; 59, 1225.
7. Gupta P., Pal Bansal M., Koul A. 2013. Evaluating the effect of lycopene from Lycopersicum esculentum on apoptosis during NDEA induced hepatocarcinogenesis. Biochemical and Biophysical Research Communications; 434 (3) 479-485.
8. Hankinson SE, Willett WC, Colditz GA, Hunter DJ, Michaud DS, et al. Circulating concentrations of insulin-like growth factor I and risk of breast cancer. Lancet. 1998;351(9113):1393–96.
9. Stahl W, Heinrich U, Wiseman S, Eichler O, Seis H, Tronnier H. Dietary tomato paste protects against ultraviolet light-induced erythema in humans. J Nutr. 2001;131(5):1449–51.
10. Aust O, Stahl W, Sies H, Tronnier H, Heinrich U. Supplementation with tomato-based products increases lycopene, phytofluene, and phytoene levels in human serum and protects against UV-light-induced erythema. Int J Vitam Nutr Res. 2005;75(1):54–60.
11. Engelhard YN, Gazer B, Paran E. Natural antioxidants from tomato extract reduce blood pressure in patients with grade-1 hypertension: a double-blind, placebo-controlled pilot study. American heart journal. 2006; 151(1):100.
12. Silaste ML, Alfthan G, Aro A, Kesäniemi YA, Hörkkö S. Tomato juice decreases LDL cholesterol levels and increases LDL resistance to oxidation. The British journal of nutrition. 2007; 98(6):1251-8.
13. Hirose A, Terauchi M, Tamura M, et al. Tomato juice intake increases resting energy expenditure and improves hypertriglyceridemia in middle-aged women: an open-label, single-arm study. Nutrition Journal. 2015;14:34. doi:10.1186/s12937-015-0021-4.
14. Blum A, Monir M, Wirsansky I, Ben-Arzi S. The beneficial effects of tomatoes. European journal of internal medicine. 2005; 16(6):402-4.
15. Nguyen HP, Chakravarthy S, Velásquez AC. Methods to study PAMP-triggered immunity using tomato and Nicotiana benthamiana. Molecular plant-microbe interactions : MPMI. 2010; 23(8):991-9.
16. Riso P, Visioli F, Grande S. Effect of a tomato-based drink on markers of inflammation, immunomodulation, and oxidative stress. Journal of agricultural and food chemistry. 2006; 54(7):2563-6.
17. Shidfar F, Froghifar N, Vafa M. The effects of tomato consumption on serum glucose, apolipoprotein B, apolipoprotein A-I, homocysteine and blood pressure in type 2 diabetic patients. International journal of food sciences and nutrition. 2011; 62(3):289-94.