Food for Thought: The health benefits of tomatoes heart of
Welcome to our Food for Thought Blog Series which will aim to answer these questions and more every month! Tune in to get nutritional advice from experts Masha Fox-Rabinovich , outpatient dietitian and diabetes educator at Washington Adventist Hospital, and kitchen savvy techniques Randall Smith , executive chef for Adventist HealthCare.
Masha Rabinovich Fox
Many of us have heard that tomatoes are technically a fruit. Botanically, it is true, as cucumbers, pumpkins and other plants that contain seeds inside. Nutritionally, however, tomatoes are a vegetable -. They do not have the concentration of sugar in most fruits
Heart Health Benefits of Tomatoes
Tomatoes are high on the list of foods that support healthy heart. Their strong cardioprotective properties result from their ability to :.
- Help improve blood lipids, or fats in the blood Eating lots of tomatoes and tomato products has been shown to help reduce total cholesterol, LDL cholesterol, and triglycerides.
- Improve antioxidant protection . Tomatoes are a rich source of many antioxidants, especially vitamin C, beta carotene, vitamin E, and a variety of phytonutrients. It is therefore not surprising that the dietary intake of tomatoes, either from fresh tomatoes or tomato based products, has been linked to the antioxidant protection of many body systems, including the cardiovascular system.
- reduce the aggregation of platelets in the blood, reducing the risk of atherosclerosis (hardening of the arteries) . Lycopene, the antioxidant carotenoid that gives tomatoes their signature red color, has been shown to reduce the damage of oxygen to the fat cells in the blood, a process known as lipid peroxidation, which increases the risk atherosclerosis as well. Lycopene has also been studied for its role in bone health (may help prevent osteoporosis!) And anti-cancer benefits.
Similar to other fruits and vegetables, tomatoes have a higher concentration of nutrients in their peel and seeds. Do not remove these parts of the food before eating!
Given their high density of nutrients, tomatoes are an excellent food for frequently include in the diet. However, tomatoes are more acidic than most other fruits and vegetables and can trigger reflux or heartburn symptoms acids in individuals who are diagnosed with gastroesophageal reflux disease (GERD). Another caveat :. If you choose canned or tomato products, read the label and pay attention to high sodium content associated with many canned and other processed foods
Try different kinds of tomatoes to add variety to your diet. The many varieties of tomatoes have essentially the same nutritional qualities - a big yellow tomato or a handful of cherry tomatoes oranges are both good for the body and help you eat the rainbow
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