Tomatoes, Easy to get healthy

The tomato is the fruit of the plant Lycopersicon lycopersicum and is a member of the Solanaceae, or Nightshade family. The name that this fruit was given in various languages reflects some of the history and mystery surrounding it. Lycopersicon means "wolf peach" in Latin and refers to the former belief that, like a wolf, this fruit was dangerous. The French call it pomme d'amour, meaning "love apple," since they believed it to have aphrodisiacal qualities, while the Italians call it pomodoro or "golden apple," owing to the fact that the first known species with which they were familiar may have been yellow in color.

Regardless of its name, the tomato is a wonderfully popular and versatile food that comes in over a thousand different varieties that vary in shape, size and color. There are small cherry tomatoes, bright yellow tomatoes, Italian pear-shaped tomatoes, and the green tomato, famous for its fried preparation in Southern American cuisine.

Only the fruits of this plant are eaten since the leaves contain toxic alkaloids (see Safety section below). Tomatoes have fleshy internal segments filled with slippery seeds surrounded by a watery matrix. They can be red, yellow, orange, green, purple, or brown in color.

Tomatoes have fleshy internal segments filled with slippery seeds surrounded by a watery matrix. They can be red, yellow, orange, green, purple, or brown in color. Although tomatoes are fruits in a botanical sense, they don't have the dessert quality sweetness of other fruits. Instead they have a subtle sweetness that is complemented by a slightly bitter and acidic taste. Cooking tempers the acid and bitter qualities in tomatoes and brings out their warm, rich, sweetness.

Nutrition
Tomatoes are an excellent source of vitamin C, vitamin A, and vitamin K. They are also a very good source of molybdenum, potassium, manganese, dietary fiber, chromium, and vitamin B1. In addition, tomatoes are a good source of vitamin B6, folate, copper, niacin, vitamin B2, magnesium, iron, pantothenic acid, phosphorous, vitamin E and protein.

HEALTH BENEFITS
Antioxidant Benefits of Lycopene
In the area of food and phytonutrient research, nothing has been hotter in the last several years than studies on the lycopene in tomatoes. This carotenoid found in tomatoes (and everything made from them) has been extensively studied for its antioxidant and cancer-preventing properties. The antioxidant function of lycopene -its ability to help protect cells and other structures in the body from oxygen damage-has been linked in human research to the protection of DNA (our genetic material) inside of white blood cells. Prevention of heart disease has been shown to be another antioxidant role played by lycopene.

Colon Health
A study published in American Journal of Clinical Nutrition found that in patients with colorectal adenomas, a type of polyp that is the precursor for most colorectal cancers, blood levels of lycopene were 35% lower compared to study subjects with no polyps. Blood levels of beta-carotene also tended to be 25.5% lower, although according to researchers, this difference was not significant. In their final (multiple logistic regression) analysis, only low levels of plasma lycopene (less than 70 microgram per liter) and smoking increased the likelihood of colorectal adenomas, but the increase in risk was quite substantial: low levels of lycopene increased risk by 230% and smoking by 302%.

Prostate Health
Tomatoes have been shown to be helpful in reducing the risk of prostate cancer. A 14-month study published in the Journal of the National Cancer Institute underscores the importance of a healthy whole foods diet rich in tomatoes in the prevention of prostate cancer. In this study, laboratory animals fed a lycopene-rich diet and treated with N-methyl-N-nitrosourea (a carcinogen) and testosterone to induce prostate cancer had a similar risk of death from prostate cancer as rats fed a control diet. In contrast, animals fed whole tomato powder were 26% less likely to die of prostate cancer. By the end of the study, 80% of the control group and 72% of the animals fed lycopene had succumbed to prostate cancer, while only 62% of the animals fed whole tomato powder had died.

Tomatoes and Broccoli Team Up to Fight Prostate Cancer
Tomatoes and broccoli two vegetables separately recognized for their cancer-fighting capabilities are even more successful against prostate cancer when working as a team in the daily diet, shows a study published in Cancer Research.

"When tomatoes and broccoli are eaten together, we see an additive effect. We think it's because different bioactive compounds in each food work on different anti-cancer pathways," said John Erdman, Professor of Food Science and Human Nutrition at the University of Illinois.

Pancreatic Health
One of the deadliest cancers, pancreatic cancer progresses so rapidly that individuals with the disease who are participating in studies often die before their interviews can be completed-so the benefits noted in the following study of a diet rich in tomatoes and tomato-based products are especially significant.

In this 3-year Canadian study, published in the Journal of Nutrition, individuals with pancreatic cancer were age and gender matched with individuals free of the disease. After adjustment for age, province, body mass index, smoking, educational attainment, dietary folate and total caloric intake, the data showed men consuming the most lycopene had a 31% reduction in their risk of pancreatic cancer. Among persons who had never smoked, those whose diets were richest in beta carotene or total carotenoids reduced their risk of pancreatic cancer by 43% and 42%, respectively.

Significant Anti-Oxidant Protection
In addition to their center-stage phytonutrient, lycopene, tomatoes are packed with traditional nutrients that have been shown in many studies to be helpful for all of the above conditions. For example, tomatoes are an excellent source of vitamin C and vitamin A, the latter notably through its concentration of carotenoids including beta-carotene. These antioxidants travel through the body neutralizing dangerous free radicals that could otherwise damage cells and cell membranes, escalating inflammation and the progression or severity of atherosclerosis, diabetic complications, asthma, and colon cancer. In fact, high intakes of these antioxidants have been shown to help reduce the risk or severity of all of these illnesses.

In addition, tomatoes are a very good source of fiber, which has been shown to lower high cholesterol levels, keep blood sugar levels from getting too high, and help prevent colon cancer. A cup of fresh tomato will provide you with 57.3% of the daily value for vitamin C, plus 22.4% of the DV for vitamin A, and 7.9% of the DV for fiber.

Reduction in Heart Disease Risk
More good news for those at risk of atherosclerosis, or just trying to avoid it, is that tomatoes are a very good source of potassium and a good source of niacin, vitamin B6, and folate. Niacin has been used for years as a safe way to lower high cholesterol levels. Diets rich in potassium have been shown to lower high blood pressure and reduce the risk of heart disease. Vitamin B6 and folate are both needed by the body to convert a potentially dangerous chemical called homocysteine into other, benign molecules. High levels of homocysteine, which can directly damage blood vessel walls, are associated with an increased risk of heart attack and stroke. All of these nutrients work together to make tomatoes a truly heart-healthy food. In a cup of tomato, you'll get 11.4% of the daily value for potassium, 5.6% of the DV for niacin, 7.0% of the DV for B6, and 6.8% of the DV for folate.

Tomato Juices May Reduce Blood-Clotting Tendencies

Tomato juice can reduce the tendency toward blood clotting, suggests Australian research published in the Journal of the American Medical Association. In this study, 20 people with type 2 diabetes were given 250 ml (about 8 ounces) of tomato juice or a tomato-flavored placebo daily. Subjects had no history of clotting problems and were taking no medications that would affect blood clotting ability.

After just 3 weeks, platelet aggregation (the clumping together of blood cells) was significantly reduced among those drinking real tomato juice, while no such effect was noted in those receiving placebo.

Platelets are the parts of blood responsible for the preservation of healthy blood vessels. When the health of blood vessels is impaired, as in the case of diabetes, platelets stick to the lining of the vessel wall, which, over time, can lead to the development of cardiovascular disease. Aggregation is the clumping together and clotting of platelets. We looked at how susceptible the platelets were to clotting before and after the people with type 2 diabetes had taken tomato juice."

Tomato Juice-a Natural Anti-Inflammatory

Italian researchers, publishing in the Journal of Agricultural and Food Chemistry have reported that a daily glass of tomato juice (Lyc-o-Mato) can lower one of the primary markers of inflammation-TNF-alpha-by almost 35% in less than one month.

Oxidative stress (the production of excessive amounts of free radicals within cells) and the resulting recruitment of inflammatory compounds such as TNF-alpha have been linked to virtually all chronic degenerative diseases, including atherosclerosis (hardening of the walls of the arteries), cardiovascular disease, cancer, osteoporosis and Alzheimer's disease. Lyc-o-Mato tomato juice contains a mix of potent antioxidants including 5.7 mg of lycopene, 1 mg beta-carotene, 3.7 mg of phytoene, 2.7 mg of phytofluene, and 1.8 mg of the alpha-tocopherol fraction of vitamin E.

Bone Health
Tomatoes are a very good source of vitamin K. The 17.8% of the daily value for vitamin K that is found in one cup of raw tomato is important for maintaining bone health. Vitamin K1 activates osteocalcin, the major non-collagen protein in bone. Osteocalcin anchors calcium molecules inside of the bone. Therefore, without enough vitamin K1, osteocalcin levels are inadequate, and bone mineralization is impaired.

More Help against Colon Cancer, Diabetes, and Migraines
The folate in tomatoes can also help to reduce the risk of colon cancer. In addition, tomatoes are a good source of riboflavin, which has been shown to be helpful for reducing the frequency of migraine attacks in those who suffer from them. A good intake of chromium, a mineral of which tomatoes are a good source, has been shown to help diabetic patients keep their blood sugar levels under control. In addition to the 6.8% of the daily value for folate already mentioned above in relation to its protective actions against cardiovascular disease, a cup of tomatoes contains 5.3% of the DV for riboflavin, and 7.5% of the DV for chromium.

Tomatoes are a great vegetable loaded with a variety of vital nutrients. They also make a wonderful addition to a heart-healthy and cancer-preventing diet. So whether it is by tomato soup, tomato sauce, tomato chunks in salad or tomato slices on a sandwich, increasing your intake of tomatoes is an excellent step towards excellent health.

for a complete review on tomatoes visit whfoods.com