In the vast culinary world, few ingredients are as omnipresent and versatile as the humble tomato. From home kitchens to the most refined restaurants, this bright red fruit has earned a place of honor in countless dishes worldwide. Whether fresh, canned, roasted, or crushed, tomatoes bring a wealth of flavor, texture, and color that elevate many basic recipes to must-haves, such as Neapolitan pizza or Cuban-style rice. Additionally, they offer a wide range of health benefits. From boosting the immune system to improving skin health, tomatoes are indeed a nature's jewel.
Tomatoes care for your hypertension
Regular consumption of tomatoes has been associated with reducing the risk of cardiovascular diseases. This is partly due to their lycopene content, an antioxidant that gives tomatoes their characteristic red color. Lycopene helps reduce LDL cholesterol, known as "bad cholesterol", and prevents the oxidation of fats in the bloodstream, which can help prevent plaque formation in the arteries. A recent study delved into the relationship of this vegetable with the primary cardiovascular risk factor: hypertension. Specifically, the research, published in the European Journal of Preventive Cardiology, concluded that daily consumption of both tomatoes and tomato-based products reduces the risk of hypertension by 36%.
To achieve this percentage, the study's authors asked 7,056 participants (82.5% of them hypertensive) about the amount of tomatoes they consumed daily. The responses were divided into four groups: those consuming less than 44 grams daily, those consuming between 44 and 82 grams, those eating between 82 and 110 grams, and those consuming more than 110 grams per day. The results showed that people who consumed an intermediate and maximum amount of tomatoes reduced their blood pressure, both diastolic and systolic.
Tomatoes are also an excellent source of beta-carotene and vitamin C, both nutrients that promote skin health. Vitamin C is essential for collagen production, a protein that keeps the skin firm and elastic. Additionally, the antioxidants in tomatoes help protect the skin from damage caused by free radicals, which can prevent premature aging and improve overall skin appearance.
The fiber in tomatoes not only helps control appetite but also promotes digestive health. The insoluble fiber in tomatoes helps add bulk to stools and prevent constipation, while soluble fiber can help feed healthy bacteria in the gut and maintain a healthy balance of intestinal microbiota. This can lead to better digestion and a lower incidence of gastrointestinal problems.
Tomatoes: A kitchen all-rounder
Tomatoes, on the other hand, that fruit child of the sun, are incredibly versatile in the kitchen. They can be enjoyed raw in salads and sandwiches, cooked in sauces, stews, and soups, roasted to enhance their flavor, or even dried for preservation. In Mediterranean cuisine, they are a staple used for breakfast with tomato bread, lunch with any tomato sauce accompanying rice or pasta, or dinner as an essential ingredient in a good salad. Their fresh and tangy flavor adds depth to a wide range of dishes, and their juicy texture complements both cold and hot dishes.