Stewed tomatoes, often found in sauces, salsas, salads and casseroles, are low in fat and calories, cholesterol-free and, if not canned, are also low in sodium. Stewed tomatoes are rich in vitamins and antioxidants like lycopene, which can help protect the body from destructive chemicals and cancer-causing agents. Increase your consumption of fruits like tomatoes to boost your immune system, manage your weight and protect your health.
Tomato - Lycopene Studies
According to the research of Rui Hai Liu, M.D., assistant professor of food sciences at Cornell University, cooking or stewing tomatoes boosts the cancer-fighting ability of tomatoes and increases their nutritional benefits. Through his research, Doctor Liu discovered that the lycopene value in tomatoes increased by up to 164 percent when heated for 30 minutes, suggesting that adding more stewed or cooked tomatoes to the diet can help in cancer prevention.
Antioxidant Health Benefits
Antioxidants are attained from food sources and are an essential part of a healthy diet because they help to fight against harmful chemicals that destroy cells and cause illness. In a study by the American Association of Cancer Research, lycopene was shown to possibly protect the male prostate from cancer-causing free radicals. Tomatoes are also high in vitamins A and C, which can help bolster the immune system and reduce the risk of illness and cell damage.
Heart Health
A study published in the journal “Experimental Biology and Medicine” suggests that lycopene from tomatoes may be a key element in preventing coronary heart disease, or CHD. The study showed that those who consumed foods like tomato juice and tomato sauce for one week had significantly lower levels of LDL, or bad cholesterol, in the bloodstream. The results strongly suggested that lycopene and other antioxidants in the tomato mixtures may regulate cholesterol levels and aid in the prevention of CHD.
Benefits of Fiber
Tomatoes, along with all other fruits and vegetables, are important to include in your diet because they provide soluble and insoluble fiber. Soluble fiber is associated with improving cholesterol and regulating blood sugar levels, and insoluble fiber adds bulk to stool, aiding in regular, healthy bowel movements and preventing constipation, according to MayoClinic.com.
References
- University of Minnesota: Promoting Tomatoes
- "Experimental Biology and Medicine"; Lycopene, Tomatoes and Coronory Heart Disease; A.V. Rao; November 2002
- Cornell University; Cooking Plump Tomatoes; April 2002
- "Cancer Prevention Research"; Antioxidant Effects of Lycopene...; Richard B. van Breemen, et al.; March 2011
- MayoClinic.com: Healthy Diet
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