Superfood tomato: packed with nutrients

 Superfood tomato: packed with nutrients



Tomatoes are nutrient-dense superfoods that offer several health benefits to the body's systems as a whole. Its nutritional content promotes healthy skin, weight loss, and heart health. Tomatoes are highly nutrient-dense plants. 


If you would like to reap the health benefits of tomatoes, you can use them in various dishes in your daily routine. You can enjoy the taste of tomato soup much more as it is delicious.

Health Benefits of Tomato

Various fruits and vegetables are beneficial to the body, and tomatoes are no exception. Depending on their type and size, there are many ways to prepare tomatoes. Health benefits can vary depending on the type. 


It is most common to find tomatoes in red colour when they are mature, but they are also available in yellow, orange, green, and purple colours. There are also many subspecies of tomatoes, each with a different flavour and shape.


The antioxidant lycopene found in tomatoes has been linked to many health benefits, including reducing cancer and heart disease risk.


Moreover, they are a good source of vitamins A and E, as well as potassium, folate, and vitamin K.


There are a number of diseases that tomatoes can help with:

  • Cancer

  • Blood pressure

  • Heart health

  • Diabetes

Nutrition values 

The nutrients in tomatoes are plentiful. 


1 cup of chopped raw tomatoes contains:

  • 32 calories (kcal)

  • 1.58 g of protein

  • 170.14 g of water

  • 5.8 g of carbohydrate

  • 2.2 g of fibre

  • 0 g cholesterol

Minerals and vitamins

Several vitamins and minerals can be found in tomatoes:

  • Vitamin C: Vitamin C is an important nutrient and antioxidant. One medium tomato is estimated to provide about 28% of the Recommended Daily Intake (RDI).

  • Potassium: Potassium plays a crucial role in controlling blood pressure and preventing heart disease [1].

  • Vitamin K1: As phylloquinone, vitamin K plays an important role in blood clotting and bones' health [2,3].

  • Folate (vitamin B9): Folate is an essential B vitamin that affects tissue growth and cells' function. For pregnant women, it's particularly important [4]. 

Summary

Despite its low carbohydrate content, tomatoes are a fruit that is packed with nutrients. Tomatoes can be a good choice for people adhering to a low-carb diet.

However, it is important to note that the variety and size of the tomato will change the number of carbs it contains.

Some related articles:

Banana Smoothie Recipe

Berry Smoothie Recipe



Reference 

  1. D'Elia, L., Barba, G., Cappuccio, F. P., & Strazzullo, P. (2011). Potassium intake, stroke, and cardiovascular disease: a meta-analysis of prospective studies. Journal of the American College of Cardiology, 57(10), 1210-1219.

  2. Bolton‐Smith, C., McMurdo, M. E., Paterson, C. R., Mole, P. A., Harvey, J. M., Fenton, S. T., ... & Shearer, M. J. (2007). Two‐year randomized controlled trial of vitamin K1 (phylloquinone) and vitamin D3 plus calcium on the bone health of older women. Journal of Bone and Mineral Research, 22(4), 509-519.

  3. Weber, P. (2001). Vitamin K and bone health. Nutrition, 17(10), 880-887.

  4. Fekete, K., Berti, C., Trovato, M., Lohner, S., Dullemeijer, C., Souverein, O. W., ... & Decsi, T. (2012). Effect of folate intake on health outcomes in pregnancy: a systematic review and meta-analysis on birth weight, placental weight and length of gestation. Nutrition journal, 11(1), 1-8.

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