A medium-sized tomato contains: 17 mg of vitamin C (19% of the daily recommendation for an adult), 10 mcg of vitamin K (8% of the daily recommendation for an adult), 19 mcg of folic acid (5% of the recommendation) and 296 mg of potassium (6% of the recommendation). Moreover, tomatoes are rich in two important antioxidants: lycopene and beta-carotene.
Lycopene gives the tomato its rich red color. It helps the body to neutralize the free radicals that can damage the cells. Studies have shown that there is a relationship between the consumption of lycopene and the reduction of the risk of prostate cancer and stroke.
An extensive review of studies published in 2021 on the relationship between tomato and lycopene consumption and morbidity and mortality found that its consumption reduces mortality from all causes, including mortality from coronary heart disease, mortality from coronary heart disease, mortality from cerebrovascular disease (stroke), prostate cancer and stomach cancer.
Lycopene – the redder the tomato, the higher it is
John Erdman, professor emeritus of nutrition at the University of Illinois, recently told the New York Times that tomatoes make up more than 80 percent of the lycopene in the average US diet. The fruit retains this antioxidant whether it is eaten fresh, cooked or dried. The redder the tomato This way the lycopene levels are higher. The beta carotene is converted in the body to vitamin A which is necessary for vision, skin and other functions. The high liquid content in a tomato.
In terms of nutritional composition, a tomato has 18 calories per 100 grams, less than 4 grams of carbohydrates and less than a gram of protein. The fruits that include healthy components ranked after the tomato are: lemon, strawberry, orange, grapefruit, blueberries and grapes.
As a dietitian, it does not surprise me that tomato was ranked very high in the list of vegetables and fruits that contribute to health and prevent disease. In general, the recommendation is to base the diet on plant foods – they are the main contributors to health in the diet. It is important to remember that vegetables include many healthy components including vitamins (which you only get in the fresh vegetables), minerals and polyphenols (the colors that are antioxidants) these two are not destroyed by cooking and fiber (slightly decomposed during cooking). The recommendation is to include in each of the main meals at least half a plate of vegetables of different types and forms of preparation.
By the way, from a botanical point of view, a tomato is actually a fruit, although from a nutritional point of view it belongs to the vegetable group. In general, a food belongs to a certain food group according to the main ingredient it contains. For example, avocado is botanically a fruit but it is included in the fat group due to its fat content. A tomato has 18 calories per 100 grams and is therefore considered a vegetable (the group of vegetables is defined as plants up to 20 calories per 100 grams).
Dr. Siegel Frishman, national dietitian of the hospitals of the General Hospital