Tomatoes, both vegetable and fruit, are nutrient-rich staples on dining tables. A recent study published in the journal Nutrition by Hokkaido Information University and other Japanese institutions indicates that regularly consuming tomatoes rich in lycopene helps lower bad cholesterol levels in the blood, offering significant vascular protection. In fact, tomatoes boast numerous health benefits.
From "Poison" to Delicacy
Though beloved worldwide today, this Peruvian-origin vegetable was once suspected of being toxic due to its vivid color, earning it the name "wolf peach."In the 16th century, a British duke introduced tomatoes to Europe, where they were initially kept as ornamental plants. Later, an artist risked his life to taste one and discovered it was not only non-toxic but also delicious. From that point on, tomatoes officially made their way onto dining tables.Tomatoes were introduced to China during the Ming Dynasty. Since "foreign" (番) implied an exotic origin, they were initially called "foreign persimmons" (番柿). Botanists later discovered they belonged to the same Solanaceae family as eggplants, leading to the name tomato. According to foreign organic farming websites, tomatoes primarily fall into four categories: conventional tomatoes, cherry tomatoes, bush tomatoes, and beefsteak tomatoes.The most common varieties found in markets are conventional tomatoes and cherry tomatoes, or cultivated hybrids of the two.
Research on tomatoes' health effects continues globally. In one study, researchers divided healthy individuals with LDL cholesterol levels between 120-160 mg/dL into two groups. One group consumed tomatoes rich in lycopene, while the other ate lycopene-free tomatoes. After 12 weeks of raw tomato consumption, the lycopene group showed significantly reduced LDL cholesterol and improved lipid profiles.The latest issue of Food Science and Nutrition also published an article stating that tomatoes or tomato products (such as tomato juice) can lower blood pressure and cholesterol levels, benefiting cardiovascular health.
Bad cholesterol refers to low-density lipoprotein (LDL) cholesterol, while good cholesterol is high-density lipoprotein (HDL) cholesterol. Both act as "transport vehicles" in the body: the former carries lipids from the blood into cells, while the latter transports lipids from cells and the blood to the liver for storage or breakdown.Under normal conditions, both types circulate smoothly. However, the "bad" aspect of LDL cholesterol lies in its increased transport volume (i.e., elevated LDL levels), which leads to lipid accumulation within cells. This triggers a series of inflammatory responses, potentially resulting in atherosclerosis and plaque formation.
Beyond improving cardiovascular health, tomatoes have also been shown to offer benefits in disease prevention and bone health.A joint study by Xi'an Jiaotong University in China and the University of South Australia investigated the effects of carotenoids on age-related cataracts. It found that higher intake of carotenoid-rich tomatoes and citrus fruits was associated with a lower risk of developing age-related cataracts. Research from the Leibniz Institute of Environmental Medicine in Germany indicates that regular tomato consumption effectively counters the adverse effects of UV exposure, reducing wrinkles and helping prevent skin cancer.Xu Shufang, Associate Chief Physician at the Clinical Nutrition Department of Wuhan Central Hospital, noted that most of the above studies focus on specific components of tomatoes. Currently, clinical recommendations for patients emphasize balanced dietary combinations rather than relying solely on tomatoes to prevent specific diseases or assist in treatment.
Red, Orange, Yellow: Each Offers Unique Nutrients
Tomatoes derive their acidity from organic acids and their sweetness from trace sugars. They are rich in vitamin C, potassium, dietary fiber, and antioxidants, with vitamin C content per 100 grams approximately five times that of apples.
The primary antioxidant in tomatoes is lycopene. Clinical biochemists administered lycopene to laboratory mice at doses equivalent to human recommendations. Results showed significantly increased bone density in the mice, along with elevated levels of estrogen and other sex hormones.Australian researchers found that daily intake of 25mg or more of lycopene (from sources like ketchup, tomato juice, or raw tomatoes) can reduce bad cholesterol levels by approximately 10%.
Zhu Yi, Associate Professor of Food Science and Nutrition Engineering at China Agricultural University, stated that daily intake of 5–10 mg of lycopene provides health benefits. Lycopene content in 100 grams of various tomato varieties ranges from 0.8 to 4.2 mg. Based on the median value of 2 mg, consuming three medium-sized tomatoes daily meets this requirement.Following the 300–500g vegetable intake recommendation in the 2016 Chinese Dietary Guidelines, Xu Shufang suggests consuming about 150g of solanaceous vegetables (including tomatoes).
With numerous tomato varieties, nutritional profiles vary by color.The American Horticultural Society has explored how color variations affect nutritional value: red tomatoes are rich in lycopene; orange tomatoes contain high levels of tocopherol, an antioxidant beneficial for preventing skin conditions like eczema and psoriasis; yellow tomatoes typically have higher polyphenol content, which helps lower cholesterol and blood pressure.While nutritional profiles vary, researchers emphasize that all tomato varieties contribute to overall health improvement. Therefore, selection should prioritize diversity rather than fixating on a single color.
Avoid Processed Tomato Products
Many wonder: Is it better to eat tomatoes raw or cooked? Are tomato products like ketchup equally beneficial?
Zhu Yi explains that tomatoes have a sweetness with a hint of tartness. Eating them raw not only stimulates the appetite but also allows the body to fully absorb nutrients like vitamins and dietary fiber. However, fat-soluble nutrients such as lycopene and carotenoids are better absorbed when combined with oils. Therefore, sautéing tomatoes in a small amount of oil helps enhance the absorption of lycopene and carotenoids.In this case, vitamin C loss is minimal, and nutrients like dietary fiber and minerals unaffected by temperature remain unchanged. Thus, tomatoes can be eaten raw or cooked. For better absorption of nutrients like lycopene and carotene, cooking is preferable, but be sure to use only a small amount of oil—just one teaspoon is sufficient.
Tomato sauce is a common condiment, offering a sweet-and-sour flavor that stimulates the appetite. Experts advise that when selecting tomato sauce, first check whether it is pure tomato paste or tomato sauce with added white sugar, salt, and artificial flavorings. The latter is a seasoning product; when cooking, be mindful to reduce sugar and salt intake.
Similar to pure tomato sauce, pure tomato juice retains nearly all the nutrients of tomatoes. With broken cell walls, it releases more lycopene and other compounds, making it a highly nutritious beverage. However, when selecting bottled tomato juice at the supermarket, carefully examine the ingredient list. Many products add extra sugar, salt, and other components to the juice base, making them little different from sugary drinks.
Xu Shufang advises caution or moderation for certain individuals: 1. Those with gastroesophageal reflux disease (GERD) or prone to abdominal pain. GERD is largely diet-related; organic acids in tomatoes may trigger acid reflux and discomfort. Unripe tomatoes contain high levels of alkaloids. While solanine decreases as tomatoes ripen, sensitive individuals may still experience discomfort with large quantities.For these individuals, it's advisable to consume tomatoes cooked, avoiding them on an empty stomach or raw. 2. Those allergic to tomatoes. Tomatoes are a known allergen; susceptible individuals may experience sneezing, eczema, or rashes upon consumption or contact. 3. Individuals taking anticoagulant medications. Due to tomatoes' high vitamin K content, large quantities may reduce the medication's anticoagulant effect. Moderate consumption is generally safe.