Tomatoes are a familiar fruit in the kitchen of every family, not only an ingredient that makes the dish more eye-catching but also a real "superfood". According to nutritionist Andrea Michelson, tomatoes are rich in potassium, vitamin C and antioxidants such as lycopene, lutein and zeaxanthin, which play an important role in protecting overall health.
An average tomato provides about 292 mg of potassium, which is almost equivalent to a banana. Potassium helps relax blood vessels, supports heart muscle contraction and stabilizes blood pressure. Most people with high blood pressure can benefit from the high potassium and fiber in tomatoes, says health expert Nick Blackmer from verywell Health.
Not only good for the heart, tomatoes also help recover muscles after exercise thanks to magnesium and vitamin C, which have anti-inflammatory properties. Thanks to its high water content and natural electrolytes such as sodium and florua, this fruit also helps reduce fatigue after exercise.
Notably, some studies have shown a link between high potassium, low sodium, and better cognitive ability. At the same time, carotenoids in cooked tomatoes, especially lutein and zeaxanthin, help reduce the risk of mental decline in old age.
Reduce cancer risk, control blood sugar and nourish the skin
Lycopene, a powerful antioxidant that gives tomatoes redness, has been shown to reduce the risk of prostate cancer, especially when tomatoes are cooked. Tomato processing increases the absorption of lycopene, helping to promote the effect of protecting cells from harmful free radicals, explains nutritionist Michelson.
In addition, tomatoes also have a low glycemic index and contain polyphenol naringenin, which can help regulate blood sugar levels and help prevent diabetes. The fiber in tomatoes also helps control glucose and aids digestion.
In terms of beauty, tomatoes contain vitamin C, vitamin A and chlorogenic acid, which promote collagen production, keeping skin, hair and nails healthy. Eating raw tomatoes helps brighten the skin, while the antioxidants when cooked will promote the skin's protection against environmental damage.
An average tomato contains only about 22 calories, less than 1 gram of fat and nearly half a cup of water, making it ideal for nutritional supplementation without causing weight gain. To maximize the benefits, experts recommend incorporating both raw and ripe tomatoes into your daily diet.
