As a commonly used ingredient on the dining table, tomatoes, with their sweet and sour juicy flavor, are not only refreshing but also packed with rich nutrients.
Tomato scrambled eggs, tomato braised beef, cold mixed tomatoes… each dish is mouth-watering~ If you’re too busy to cook, you can also eat them raw, quick and easy, sweet and sour.
In addition, tomatoes are rich in vitamin C, potassium, dietary fiber, and antioxidants, and research on their benefits is constantly emerging…
One Tomato a Week Keeps Diseases Away
Tomatoes are a very healthy ingredient, containing lycopene and carotenoids, with high levels of vitamin C and vitamin A. Eating some tomatoes appropriately is very beneficial for health.
01Prevent Hypertension
A large study published in Nutrients in November 2022, involving 11,460 participants, showed thatpeople who eat 10-13g of tomatoes daily (equivalent to about one regular tomato per week) have the lowest risk of developing hypertension.
Researchers explain that the reasons tomatoes can prevent hypertension are: first, the lycopene can effectively reduce oxidative stress; second, the hydrophilic compounds (mainly polyphenols) can inhibit angiotensin-converting enzyme; third, the potassium content can lower blood pressure.
Indeed,the potassium content in tomatoes is quite good, at 179 mg/100g, which is higher than that of cabbage, making it a high-potassium, low-sodium food that is very helpful for controlling blood pressure.
Of course, there is no need to limit yourself to one per week; having one a day is perfectly fine. Just remember to diversify your diet to prevent hypertension from multiple angles.
02Cardiovascular Health
Tomatoes contain lycopene,which has a strong effect on cardiovascular health, preventing heart disease and arteriosclerosis.
It can also inhibit cholesterol synthesis in cells and lower cholesterol levels in the blood, thus preventing cardiovascular diseases.
So, while lycopene does have a preventive effect on heart disease and arteriosclerosis, it is important to note that the way tomatoes are consumed affects their impact on heart health.Stir-frying is the easiest way to absorb lycopene.
Lycopene is most concentrated near the skin of the tomato, so it is best to eat them with the skin on. If you must peel them, it is best to only remove a thin layer.
Tomatoes should not be heated for too long; cooking for more than 30 minutes will destroy lycopene, so quick stir-frying is the best method.
Additionally,tomatoes have a very low glycemic index, making them suitable for those needing to control weight and blood sugar.
03Anti-Inflammatory and Immune Boosting
Lycopene has excellent antioxidant properties,which can enhance the immune system, eliminate free radicals that cause aging and diseases, and help delay aging.
Moreover, it can help prevent and improve urinary system diseases such as benign prostatic hyperplasia and prostatitis, and has certain benefits in preventing prostate cancer, gastrointestinal cancer, breast cancer, and endometrial cancer.
Eating tomatoescan also have a certain anti-inflammatory effect, as they contain tomatine, which has a very good anti-inflammatory effect, similar to non-steroidal anti-inflammatory drugs.
04Digestive Aid
Tomatoes are rich in organic acids such as malic acid and citric acid, which can promote the secretion of gastric acid, aiding in the digestion and absorption of fats and proteins,and also help in the recovery from gastrointestinal diseases.
05Beauty and Eye Health
The carotenoid content in tomatoes is 375 micrograms/100 grams, nearly five times that of cabbage.This component is very beneficial for our eye and skin health.
Moreover, an epidemiological survey published in the International Journal of Oral Medicine shows that based on animal experiments and preliminary clinical trial results, carotenoids have potential preventive effects against oral cancer.
Additionally, tomatoes are rich in vitamin C,containing 19 mg of vitamin C per 100 grams,which is five times that of apples and pears.Regular consumption can enhance beauty.
Which Way is More Nutritious to Eat
01Raw: Retains More Vitamin C
If eaten raw, the vitamin C in tomatoes is not destroyed, which can enhance the immune system, protect gums, and beautify the skin.
Additionally, raw tomatoes provide a stronger sense of fullness and have lower calorie intake since they are not cooked with oil, salt, or other ingredients, making them more conducive to weight loss.
02Cooked: Absorbs More Lycopene
Making soup or stir-frying with tomatoes can maximize the digestion and absorption of lycopene, which is three times that of raw consumption, while carotenoids can also be well released.
Lycopene is one of the strongest antioxidants found in nature, known as the “gold of plants.” It helps protect cells from damage by free radicals, thereby enhancing immune function.
Additionally, the plant oils used in cooking tomatoes help release fat-soluble antioxidants like lycopene, fully exerting their antioxidant effects.
Tomato Braised Beef
Ingredients: 3 tomatoes, a piece of beef brisket, scallions, ginger, star anise, bay leaves, a handful of rock sugar, light soy sauce, dark soy sauce, salt, chicken essence, pepper powder
Method:
1. Prepare a piece of beef brisket, preferably with a good mix of fat and lean. Clean it and cut it into pieces for later use.
2. Boil water in a pot, add the beef brisket, scallions, ginger, and cooking wine, and bring to a boil over high heat. After boiling, skim off the foam on the surface, then boil for another two minutes. Rinse off the impurities.
3. Prepare three tomatoes and cut them into small pieces for later use.
4. Cut two potatoes for later use.
5. Heat oil in a pot, add a handful of rock sugar, and stir until melted. Add the beef brisket and stir-fry evenly to coat each piece with caramel color. Then add scallions, ginger, star anise, and bay leaves to stir-fry until fragrant.
6. Next, add about half of the tomatoes and stir-fry until sandy. Add light soy sauce and dark soy sauce in between.
7. Pour in boiling water, cover the pot, bring to a boil, then reduce to medium-low heat and simmer for 40 minutes.
8. Add the potatoes and the remaining tomatoes. Season with salt, pepper powder, and chicken essence. Stir well, cover the pot, and simmer over medium heat for 10 minutes.
Benefits: Beef is low in fat and rich in high-quality protein. Combined with appetizing and nutritious tomatoes, it is excellent in both taste and nutrition, enhancing immunity.
Tomato Hot and Sour Soup
Ingredients: Tomatoes, black fungus, enoki mushrooms, eggs, cilantro, tofu, seasonings
Method:
1. Soak the black fungus until soft and cut into strips, remove the roots of the enoki mushrooms, and cut the cilantro into sections for later use.
2. Clean the tomatoes and cut them into small cubes, and cut the soft tofu into long strips.
3. Heat oil in a pot, sauté minced garlic until fragrant, add the diced tomatoes and stir-fry until they release their juice, then add 2 bowls of water and bring to a boil over high heat.
4. Once boiling, add the black fungus strips, enoki mushrooms, and ham strips, and cook for two to three minutes. Season with 2 tablespoons of white pepper powder, 3 tablespoons of vinegar, 1 tablespoon of soy sauce, half a tablespoon of salt, and half a tablespoon of chicken essence.
5. Pour in water starch, then reduce to low heat and slowly pour in the egg mixture.
6. Once boiling, sprinkle with cilantro and a little sesame oil before serving.
Tomato Onion Sauce
Ingredients: Tomatoes, onions, seasonings
Method:
1. Roast the tomatoes over fire to peel and chop them, and finely chop the onions. The ratio of tomatoes to onions is 5:1.
2. Stir-fry the tomatoes and onions over high heat until they become a paste, then add a little sugar, pepper, and vinegar to season.
3. The prepared tomato sauce can be placed in disposable paper cups, sealed with plastic wrap, and frozen for later use, one cup per meal.
Benefits: Onions contain a polyphenol called quercetin, which helps with antioxidant, anti-inflammatory, and anti-thrombotic effects. Paired with tomatoes, they form a “vascular protection team.”
Tomatoes to Avoid
Tomatoes with Spots:These black spots are mainly caused by the fungus Alternaria, which produces toxins that pose a cancer risk,
so tomatoes with black spots or rotten parts should never be eaten!
Unripe Tomatoes:Unripe tomatoes contain solanine. When consumed in excess or mistakenly ingested, solanine can cause symptoms of poisoning such as nausea and vomiting,
and may even lead to death.
Four Types of People Who Should Eat Fewer Tomatoes
While tomatoes are great, consuming them too frequently can have noticeable side effects for certain individuals.
People with Gastroesophageal Reflux:The two main organic acids in tomatoes, citric acid and malic acid, can exacerbate gastroesophageal reflux disease if consumed too often or in large amounts.
People with Kidney Dysfunction:The kidneys are a major pathway for potassium excretion, and tomatoes are high in potassium. For those with kidney dysfunction, excessive consumption can create a burden.
People with Urinary Incontinence and Cystitis:Acidic foods, including fruits, vegetables, and beverages, are often considered potential bladder irritants and may increase the risk of urinary incontinence for some sensitive individuals.
People on Anticoagulant Medications:Tomatoes contain a significant amount of vitamin K, which can weaken the effects of anticoagulant medications and even lead to thrombosis. Therefore, they should not be consumed together.
People Allergic to Tomatoes:Tomatoes are rich in lycopene, and some individuals may have allergic reactions to it, making it unsuitable for them.
Note: Avoid Eating on an Empty Stomach!Because tomatoes contain rich pectin and tannic acid, these substances can react adversely with gastric acid, forming insoluble gel-like masses that can lead to gastric stones, causing symptoms such as bloating, stomach pain, acid reflux, heartburn, nausea, vomiting, and loss of appetite.
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