The tomato, a fruit with amazing health benefits

TOMATOES (Solanum lycopersicum) are native to Peru, and are the epitome of a nutraceutical powerhouse. Biologically, the tomato is a fruit. More tomatoes are grown globally than any other fruit. There are over 10,000 varieties.

Its high glutamate content gives the tomato its strong umami flavour.

Tomatoes are loaded with a range of minerals, vitamins, and other nutrients.

Some are listed below:

• Potassium
• Vitamin C
• Folate
• Vitamin K
• Lycopene
• Magnesium
• Vitamin A
• Beta Carotene
• Chlorogenic acid
• Glutamate
• Naringenin
• Calcium
• Fluoride
• Vitamin B6
• Choline
• Fibre
• Lutein
• Vitamin E
• Lycopene

This carotenoid pigment is found in relatively high concentrations in the skin of ripened tomatoes.The amount of lycopene found in the skin is directly proportional to the redness of the skin. In that, the more red the skin, the higher the concentration of lycopene within.

Besides tomatoes, lycopene is also found in tomato products such as tomato juice, tomato paste, tomato sauces, and tomato ketchup. Per unit weight, the amount of lycopene is higher in processed tomato products when compared to raw tomatoes.

When lycopene is consumed with a (healthy) fat (e.g. olive, sunflower, vegetable oil) its intestinal absorption is increased up to fourfold.

The rate of lycopene absorption varies from person to person.

Although processed tomato products, on average, have a higher concentration of lycopene than raw tomatoes, the general consensus is, when compared to tomatoes’ processed by-products, tomatoes are the preferred source of lycopene.

Health benefits of tomatoes Regular consumption of tomatoes and tomato based products can translate into a plethora of health benefits. Such benefits include, but are not limited to: Cancer prevention A number of studies have shown that the consumption of tomatoes and tomato based products reduces the chances of developing breast, prostate, lung, pancreatic, colon, stomach, and mouth cancers.

Lycopene works to prevent cancer by inhibiting the activity of three cancer- promoting compounds, ultimately reducing the chance of cancer occurring in the initial instance.

Lycopene retards the spread of cancers that are already established.

Cardiovascular health

An adequate consumption of tomatoes has been shown to lower the risk of cardiovascular events; specifically heart attacks and strokes.

Lycopene can lower the levels of total cholesterol and bad cholesterol (LDL)

in the blood, thereby reducing the chances of the clogging of your arteries.

Reduces the risk of blood clots

Consuming tomatoes reduces inflammation and oxidative stress within the body and, by extension, reduces the risk of blood clots such as deep vein thromboses (DVTs) and pulmonary embolisms (lung clots).

Fatty Liver

Tomato and tomato products retard the development of high-fat diet and alcohol induced fatty liver disease.

Dementia

The consumption of tomatoes and tomato products reduces oxidative stress. This in turn mitigates neurodegeneration which can delay the onset of dementia.

Helps Lower Blood Pressure The relatively high levels of potassium, a vasodilator, can help to lower blood pressure.

Bone Health

Studies have shown that women in particular who consume cherry tomatoes are less likely to develop thinning of their bones (osteopenia/ osteoporosis).

Improves Male Fertility

While the consumption of tomatoes will not improve sperm count, however, consuming tomatoes and tomato products can improve sperm motility.

Skin Health

Consuming tomatoes and tomato products can slow the ageing of the skin.

Aids with Exercise Recovery The electrolytes found in tomatoes along with their anti-inflammatory properties help reduce post workout muscle soreness and fatigue.

How Often Should You Be Consuming Tomatoes?

Once there are no medical contraindications, and once available (and affordable), tomatoes could be consumed daily.

Preparing Tomatoes to Get the Most FromThem

Cooking tomatoes helps to break down their thick cell walls, thereby improving the body’s access to the nutrients (especially lycopene) within the tomato’s cells. Cooking in and serving with olive, sunflower, or vegetable oil helps the body absorb the tomato’s nutrients more efficiently.

How to get adult tomato haters to start liking them Experiment with different ways of preparing tomatoes. Examples include:

• Oven roasted
• Pan fried
• Grilled
• Stuffed

Downside to Consuming Tomatoes and Tomato Products

• The potassium in tomatoes may be harmful to persons with chronic kidney disease
• May initiate and or worsen acid reflux
• May increase the chances of forming certain types of kidney stones
• Insomnia is a potential side effect of all the members of the nightshade family, including tomatoes.

Eating too many tomatoes may result in discoloration of the skin – Lycopenodermia.

● Stomach issues such as bloating, gas, stomach pains and a loose bowel in some persons.

● May interact with some anti hypertensive medicines (e.g. lisinopril, captopril, perindopril, spironolactone, amiloride).

● Check the sodium levels in any tomato product consumed (e.g. juice, paste, ketchup).

Once there is no medical contraindication, I unequivocally recommend the regular consumption of the nutrient dense and flavourful tomato.Your health will benefit in many ways.

l Author: Dr. C. Malcolm Grant – Family Physician, Family Care Clinic, ArnosVale.

Former tutor in the Faculty of Medical Sciences, University of theWest