Superfoods: Tomatoes

Tomatoes are touted for their health benefits today, but they weren’t always viewed so highly. In colonial days, tomatoes were believed to be poisonous, and they didn’t become a staple part of the diet until shortly before the Civil War.

Now, the tomato ranks as the second most consumed vegetable in the US (even though it’s technically a fruit).

Tomatoes provide an array of health benefits that make them a valuable addition to a healthy diet.

Numerous plant compounds contribute to these health benefits. These include beta carotene (which is converted to vitamin A in the body) and naringenin (a flavonoid in tomato skins that reduces inflammation in animal studies).¹

But by far, the most beneficial, best-studied compound in tomatoes is the carotenoid that gives tomatoes their vibrant red color: lycopene.

Consuming tomatoes contributes to lower risk of heart disease and cancer—benefits largely due to lycopene.

Studies suggest that lycopene and tomato products can help to:^2-4

• lower biomarkers of oxidative stress,
• lower TNF-alpha production (a signaling protein involved in systemic inflammation),
• protect the inner layer of the blood vessels, and
• decrease the risk of blood clotting.

Low levels of lycopene and beta carotene have been linked to an increased risk of heart attack,⁵ while higher serum concentrations of lycopene (seen as a marker of tomato intake) decreases the risk of stroke in men.⁶

Observational studies have shown that people who consume the most tomatoes and tomato products—and those who have the highest lycopene levels—have fewer incidences of numerous types of cancer.⁷

The strongest benefits were seen in prostate, lung, and stomach cancers—although benefits were also seen in cancers of the pancreas, colon and rectum, esophagus, oral cavity, breast, and cervix.⁷

The authors of one study concluded, “The consistently lower risk of cancer for a variety of anatomic sites that is associated with higher consumption of tomatoes and tomato-based products adds further support for current dietary recommendations to increase fruit and vegetable consumption.”⁷

References

1. Planta Med. 2014 Apr;80(6):437-51.
2. Eur J Clin Nutr. 2007 Mar;61(3):295-303.
3. J Agric Food Chem. 2006 Apr 5;54(7):2563-6.
4. Exp Ther Med. 2012 Apr;3(4):577-84.
5. Eur J Public Health. 2012 Dec;22(6):835-40.
6. Neurology. 2012 Oct 9;79(15):1540-7.
7. JNCI Journal of the National Cancer Institute. 1999;91(4):317-31.