How tomatoes help you cut your calories, lose weight, prevent constipation & make your skin glow?

Lycopene is a powerful nutrient because it is an antioxidant that has been shown to fight chronic disease. In the body, lycopene is stored primarily in the liver, adrenal glands, and prostate, and can also be found in other parts of the body, such as the brain and skin. As we age or develop chronic diseases, the bioavailability of lycopene decreases. It is important to continually consume foods rich in lycopene, such as tomatoes, to provide our bodies with a constant source. Lycopene has been shown to have anti-cancer, antioxidant, anti-inflammatory, and anti-diabetic properties. Additionally, canned tomatoes have been shown to have a higher lycopene content than their fresh counterparts. This is due to the heating process that tomatoes go through during the canning process, as it activates the lycopene and allows it to be more easily absorbed and used by your body.

Tomatoes are also very popular for their numerous antioxidant properties due to beta-carotene, lutein, flavonoids, phenolic acids, and tannins.

CALORIE PROFILE

There are different types and sizes of tomatoes, and around the world they are prepared or cooked in very different ways. The benefits may also depend on how you consume it. So while tomato soup, juices, and purees can help you manage weight, raw tomatoes can help with dehydration. Health benefits can also vary between types of vegetables. For example, cherry tomatoes have a higher beta-carotene content than regular tomatoes. But the overall nutritional quotient can be summed up as follows:

Calories: 22.5
Carbohydrates: 4.86g
Fat: 0.25g
Protein: 1.1g
Vitamin C: 17.1mg
Potassium: 296mg
Vitamin K: 9.88 mcg
Folate: 18.8 mcg
Water: 95 percent

A SUPERFOOD FULL OF VITAMINS

The vitamin C in tomatoes acts as an antioxidant and is important for skin, bones, and connective tissues. It also promotes healing and helps the body absorb iron. Vitamin K is needed for blood to clot and keep bones strong in older adults. Folate helps make DNA, the building block of the human body. It also helps form red blood cells to prevent anemia, and works with vitamins B12 and C to help the body break down, use, and create new proteins and tissues. Tomatoes are rich in potassium, a mineral needed to build protein in the body, including muscle; break down and use carbohydrates; and regulate heart rate and pH balance.

HOW MANY TOMATOES SHOULD I HAVE?

The amount of potassium you can have each day will depend on the stage of your kidney disease or the type of dialysis you receive. Tomatoes contain oxalates, which are responsible for the formation of kidney stones. What people generally don’t understand is that this amount of oxalates in tomatoes is not enough to cause kidney stones because 100g of tomatoes contain only around 5mg of oxalates. Also, people diagnosed with kidney stones are advised to limit and not completely eliminate tomatoes from their diet.

MULTI-DISE FIGHTERS

Blood pressure: Low sodium intake helps keep blood pressure under control. Since tomatoes are high in potassium, they reduce the amount of sodium in the body by making it easier to eliminate extra amounts through the kidneys.

Heart disease: Tomatoes are high in fiber, potassium, vitamin C, and choline, all of which are beneficial for heart health. An essential dietary reform to minimize the risk of cardiovascular disease is to increase potassium intake and decrease salt intake.

diabetes management: According to studies, people with type 1 diabetes, who have a diet rich in fiber, may experience lower blood glucose levels. At the same time, people with type 2 diabetes may experience improved blood sugar, lipid, and insulin levels. You can find about two grams of fiber in one cup of cherry tomatoes. Plus, they have a GI of less than 15, making them a low GI food and an excellent choice for diabetes. People with diabetes should eat foods with a GI below 55. They are low in calories and can maintain a healthy weight.

Prevents constipation: Tomatoes are a laxative fruit. Consuming foods high in water and fiber, such as tomatoes, can help hydration and promote regular bowel movements. Insoluble fibers carry food particles out of the body by adding more bulk to the stool. They provide about 10 percent of your daily fiber intake, which improves digestion and bowel movement.

Gut health: In a new study, researchers examined the effects of a tomato-rich diet on the gut microbiome using an animal model. researchers fed piglets on a tomato-supplemented diet for 14 days and found that the balance of their gut bacteria shifted towards a healthier and more favorable profile.

Skin Benefits: Tomatoes have acidic properties and are rich in potassium and vitamin C. These nutrients improve dull skin and provide luminosity. They treat skin disorders associated with aging and UV exposure, making tomatoes an excellent skin rejuvenator.

WHO SHOULD LIMIT THE USE OF TOMATOES?

CKD/transplantation: Most people with early-stage CKD or kidney transplant do not have to limit tomatoes because of the potassium. Only if your potassium is high then it needs to be restricted.

Hemodialysis (3 times/week): Potassium can be a concern depending on how much you eat. For example, one or two slices of raw tomatoes have much less potassium than one cup of cooked tomatoes.

Kidney stones: Eating tomatoes will have no effect on the formation of kidney stones.

HOW TO EAT TOMATOES?

Cooking tomatoes, like in spaghetti sauce, is best, as it makes it healthier for your heart and increases your cancer– fighting ability. All of this, despite the loss of vitamin C during the cooking process, Cornell food scientists say. Cooking substantially raises the levels of beneficial compounds called phytochemicals.

WHY REMOVE THE SKIN?

It is recommended to remove the skin to eliminate lectins, which are generally difficult for the body to digest and often cause intestinal irritability problems. Research also indicates that lectins can cause digestive upset, stomach ache, discomfort, and vomiting, so it’s best to avoid them.

SHOULD WE DISMISS THEM? CAN I HAVE THEM IF I HAVE URIC ACID?

Tomato seeds are small but mighty, as they are packed with the goodness of vitamin C and dietary fibers. Like the fruit, the seeds are also beneficial for the skin, heart, weight management, and immunity. Apart from that, tomato seeds are good for digestion and are loaded with digestive fiber and amino acids, which help in better nutrient absorption, improve metabolism and intestinal health.

But people suffering from gastrointestinal problems should avoid eating raw tomatoes or tomato seeds as their acidic nature can lead to heartburn and have adverse effects on the digestive system.

Tomatoes are low in purine, so you can eat them if your uric acid is high, but they sometimes cause inflammation in some people. That group may run out of tomatoes.