Wellness Wows (Tomato)

 Gain Goodness and Glow From Tomato!

Despite the fluctuating prices of tomatoes in the vegetable market, they are touted as a staple superfood in worldwide kitchens to toss our daily meals. Powerpacked with the right doses of vitamins, potassium, folate, antioxidants, et al, tomatoes take good care of the heart, blood pressure, bone health, eyes, skin and the gut to name a few.

By PRAMITA BOSE

Botanically termed Solanum lycopersicum, tomato plants grow as yearly vines, sometimes even surviving in greenhouses for an extended period. The same is affected by frost though. Its fruits are consumed as a vegetable. The tomato descends from the nightshade family tree (a large family of flowering plants (Solanaceae) that includes both common edible crops like tomatoes and potatoes, and highly toxic wild plants like the deadly nightshade) with co-members including tobacco, potato and chilli peppers.

Nutrition powerhouse

“Moreover, these vegetables are loaded with carotenoids (natural yellow, orange and red pigments made by plants, algae and some fungi. They give vibrant colours to carrots, tomatoes and autumn leaves. In humans, they act as antioxidants and can convert into vitamin A to support eye and immune health) and flavonoids (a diverse group of natural plant chemicals (phytonutrients) found in fruits, vegetables, tea, wine and dark chocolate. They give plants their bright colours, protect them from damage and act as powerful antioxidants that help lower inflammation and reduce chronic disease risks in humans), which act as powerful antioxidants (natural or man-made molecules that neutralise free radicals, which are unstable compounds that can harm your cells and cause oxidative stress. They function by safely lending an electron to a free radical, stopping a chain reaction of cell damage linked to aging and chronic diseases like heart disease and cancer),” informs Aman Puri, founder of Steadfast Nutrition, a leading sports and wellness nutrition brand.

Health bonuses

A tomato adds a plus to your daily diet by offering an array of health benefits. The nutritional value of tomatoes is high with various important nutrients contributing to overall health. Potassium, vitamin K, folate and antioxidants help stabilise blood pressure levels, ease blood coagulation and fortify bone health. Additionally, antioxidants and vitamin C aid in reducing oxidative stress and boost immunity levels. They also prevent cell damage and help fight cancer cells. Lutein, zeaxanthin and vitamin A support eye health by lowering the risk of cataracts and macular degeneration (a common eye ailment that crumbles the macula, the core of the retina inducing partial vision loss).

Flavour to savour

Tomatoes are usually sweet, tangy and slightly acidic in taste, with a juicy texture that makes them suitable for consumption in both raw and cooked forms.

Monsoon delight

Though consumed through the year, tomato is considered a monsoon favourite. The vegetable thrives in the rainy season as the period provides favourable growing conditions. Tomatoes are the preferred ingredients in comfort foods, such as soups, curries, purees and snacks, which are hot staples during the monsoon season.

“Vitamin C in tomatoes helps heighten immunity to navigate the wet weather when common infections are on the rise,” avers Puri.

Delicious dishes

Several delish recipes can be rustled up with tomatoes. Incidentally, they have multifarious uses in the food industry as tomato purees, ketchup, sauces and even canned foods. This versatile food can be used in many delicacies, including tomato soup, tomato rasam, shakshuka (tomato-based egg curry), tomato chutney, stuffed tomatoes and tomato rice.

Eye guard

Tomatoes protect eye health too. They keep eyes in good condition.

Tomatoes are one of the richest sources of lycopene (a bright red plant pigment and antioxidant found in red foods like tomatoes, watermelon and pink grapefruit. It is a type of carotene that protects cells from damage), an antioxidant that helps neutralise free radicals (unstable, highly reactive atoms or molecules created during normal cell metabolism and energy production and can harm cell membranes, proteins, lipids and DNA). They also lower oxidative stress, an imbalance between unstable molecules called free radicals and the body’s ability to fight or neutralise them with antioxidants. When free radicals outnumber antioxidants, they rob electrons from healthy cells to damage proteins, lipids and DNA. This, in turn, decreases the risk of age-related macular degeneration (AMD) and cataract.

Lutein and zeaxanthin (carotenoid antioxidants — natural yellow-to-red plant pigments — that concentrate in the human eye’s retina and macula to protect vision) in tomatoes help protect the epithelial cells (specialized cells that line the inner and outer surfaces of your body, including your skin, blood vessels, organs, and urinary tract. They act as protective barriers and help with absorption, secretion and filtration) present in the retina from inflammation and damage.

Futhermore, tomatoes contain beta carotene (a red-orange plant pigment that lends specific fruits and vegetables like tomatoes, carrots, sweet potatoes and pumpkins their vivid colour. It acts as an antioxidant and is a provitamin A carotenoid, which means the human body transforms it into vitamin A whenever required) that gets converted to vitamin A and is essential for maintaining proper vision. 

Strong gut

“However, the science related to tomatoes and the gut microbiome in particular, is still fairly new and evolving. It’s also worth remembering that not everyone tolerates tomatoes the same way. Raw tomatoes or thick tomato-based preparations can trigger acidity in some stomachs,” reminds Lavleen Kaur, chief dietitian and founder of Santushti Holistic Health & Diet Insight Academy.

Portion size

For a healthy adult, roughly one medium tomato or about half to one cup of chopped tomatoes works well as a quantity for daily consumption. “That said, this isn’t a standard number to chase every single day on your dietary chart. Tomatoes work best as a vital component of a mixed vegetable dish rather than something eaten in bulk as a sole nutrient. And the right amount really depends on a person factoring in his digestive capacity, any existing health condition and what else is there on his platter,” stresses Kaur.

Illnesses at bay

“No food can alone prevent diseases and tomatoes are no exception. Nevertheless, the gainful aspect of tomatoes is that they offer lycopene, vitamin C and other protective plant compounds to support antioxidant activity and heart health when used as constituents of a balanced diet,” reasons Kaur.

Some studies point to tomato-derived lycopene shielding against cardiovascular risk factors like blood pressure. “There’s also ongoing research on tomatoes and their possible defensive role to counteract certain cancers but that evidence is yet to find enough validation to make a solid claim of what you call, ‘prevention’. Therefore, the real significance lies in making tomatoes integral to a diet built around plenty of vegetables,” she argues ahead.

Allergy alert!

Probable allergic reactions include a tingling or itchy feeling around the mouth, swollen lips, hive formation, sometimes a stomach upset and on rare occasions, something more severe may erupt. “If this keeps happening to someone, the immediate sensible step is to approach an allergist and get it thoroughly checked instead of randomly guessing and slashing tomatoes from daily diet on a hunch,” advises Kaur.

Say no to tomatoes?

People with certain conditions should avoid eating tomatoes. Anyone with a confirmed tomato allergy should obviously steer clear. Beyond that, people dealing with acid reflux or gastroesophageal reflux disease (GERD) might need to control or trim down the intake of raw tomatoes, tomato juice or heavy sauces if the same causes burning or discomfort. Those with advanced kidney disease, CKD (chronic) or elevated potassium count should also keenly watch out for the quantity of tomatoes they are eating, ideally backed by prescribed inputs from their physician or dietitian.

“These are situational cases though. Fact is, tomatoes aren’t something everyone with digestive or kidney issues needs to evade across the board,” affirms Kaur.

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FACTOID

The Tomato Route

The roots of tomatoes can be traced primarily to the soil of western South America with many even finding homes in Mexico or in Central America. Hybrid (a fruit produced from cross-pollinating two different parent tomato breeds to create specific favourable features like disease resistance, uniform size and higher crop yields) and GMO (genetically-modified organism: any plant, animal or microbe whose genetic material (DNA) has been altered in a lab applying modern engineering tools like biotechnology) tomatoes come in as modern varieties, which often change their intrinsic organic traits.

As agricultural as well as horticultural global crops, tomatoes take a hit from the attacks of many insect pests and nematodes (tiny, slender roundworms) and even fall prey to diseases induced by viruses, mildew and blight fungi. A tomato is largely tilled, stocked and well-preserved as a fresh green harvest for both fresh markets and industrial processing.

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