If you’re still unsure the tomato is technically a fruit since it is seed-bearing and grows from the ovary of the flowering plant. (Botanically terms, vegetables are made up of other plant components, such as leaves, roots, and even stems.) When it concerns nutrition, tomatoes — along with cucumbers, zucchini, and seedy cucumbers are classified as vegetables.

It’s because of their low sugar and carb content: A medium tomato has only 22 calories and around five grams of total carbs including 3 grams of sugar as well as 1.5 for fiber. However, this low-calorie and the high-carb option is brimming with nutrients and has been associated with various health advantages. Here are seven benefits and some easy methods to incorporate tomatoes into your food and snacks.

Tomatoes are an excellent source of vitamins

A single tomato could supply around 40% of your daily recommended daily amount of Vitamin C. In addition, tomatoes contain vitamin A, which is essential for vision, immunity, and skin health. the vitamin that is beneficial for bones as well as potassium. Which is vital for heart health muscles contractions, as well as keeping the health of liquid balance and blood pressure.

They help protect the health of your heart.

The antioxidant in tomatoes is lycopene. It is the reason for their red hue. Research indicates that in terms of cardiovascular health benefits the most effective way to get them is by eating tomatoes and tomato products rather than taking lycopene supplements.

Additionally, researchers have found that higher levels of lycopene have been linked to lower death rates in those suffering from metabolic syndrome, an array of risk-related factors which can increase the likelihood of being diagnosed with coronary heart illness, diabetes, and stroke.

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Increase your vision

Lycopene can also be beneficial for your eyes. It’s not the only tomato-based nutrient that protects your eyes; they’re also rich in beta-carotene and lutein too. As per research studies, these nutrients aid in sight and guard against eye diseases like cataracts, and macular degeneration.

Boost digestive health

The fiber and fluid found in tomatoes could be beneficial in cases of constipation. (According according to USDA the average size tomato, it contains 6 ounces of fluid along with 1.5 milligrams of fiber.) Be aware that for some individuals the acidity of cooked tomatoes can cause or worsen acid reflux and indigestion.

Assistance in managing diabetes

Tomatoes could be a safe food item for those with type 2 diabetes. In an earlier study, the participants who took a supplement of cooked tomatoes for a period of 30 days noticed a drop in lipid peroxidation. This is a chain reaction where free radicals are substances that attack fats, causing damage that increases the risk of developing heart disease. This is especially important since diabetes increases the risk of heart attack and stroke.

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Guard skin health

A study from a 2011 study discovered that the combination between tomato paste and olive oils shielded against sun-induced damage and also increased the production of pro-collagen which is a molecule that gives skin its shape and helps keep it firm and youthful. Researchers think that the presence of lycopene found in tomatoes is the key ingredient. It’s highest in concentration after cooking tomatoes and olive oil enhances the absorption of lycopene from the digestive tract into the bloodstream.

Guard against cancer

The results of studies conducted on the observational side have shown links between the star compound lycopene and stomach cancers.

How can you reap the benefits of tomatoes?

You can include tomatoes in food in a variety of ways, including dried, fresh, or in sauces or salsa. You can also take advantage of tomatoes all year long.

Fresh tomatoes can be added to salads and omelets and served in slices drizzled with balsamic vinegar and decorated with basil leaves, sea salt, and black pepper that has been cracked. Dress fresh greens and steamed vegetables with pesto made from sundried tomatoes or drizzle it on broiled fish. Serve spaghetti beans or squash with tomato sauce or serve it as a topping to sauteed green beans or potatoes.

Serve salsa with taco salad, and scrambled eggs, or sprinkle it on cooked black beans. Make tomato paste for veggie chili or make hummus with it together with the harissa and garlic Goodbye.

Cynthia Sass, MPH, RD, iHealth iHealth’s nutrition editor, a New York Times best-selling author, and advisor to The New York Yankees and Brooklyn Nets.

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