Health effects recognized by tomatoes

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From a "health food" perspective, tomatoes are one of the best. It has a refreshing taste and is low in calories (about 22 kcal for one medium-sized piece).In addition, it is rich in vitamins A*, C, K and other vitamins that are good for the body. In addition, the nutrients contained in tomatoes, such as potassium and dietary fiber, are well-balanced, and it can be said that they are “foods suitable for modern people’s diet.”

*Although it is called "vitamin A", it is reported that 100g of tomato contains about 540μg (source: Standard Table of Food Composition in Japan 2020), "β-carotene" is Because it is converted to "vitamin A" in the body and acts. Therefore, it is referred to as “Vitamin A” above.

This "β-carotene" is an orange pigment component contained in green and yellow vegetables, and has been valued since ancient times. β-carotene, the most common carotene with β-rings at both ends, is also called “provitamin A” because it turns into vitamin A in the body. Also, since it replaces vitamin A only when the body needs it, there is no need to worry about taking too much vitamin A.

However, there are many vegetables and fruits that contain more β-carotene than tomatoes. For example, carrots contain about 8600μg in 100g (Source: Japanese Food Standard Ingredients Table 2020), which is an order of magnitude higher. However, if you compare this content of tomatoes in the table, you can see that it belongs to the high side for vegetables.

Because such "β-carotene" acts by being converted to vitamin A, it contributes to maintaining the health of the skin and mucous membranes in vivo, and plays an important role in light stimulation reactions. In addition to its function as vitamin A, it has been reported that it removes active oxygen, suppresses oxidation, and has an immunostimulatory effect (activates the body's immunity).

But there is one thing I want to know. Whether or not tomatoes are a good fit for the keto diet. Tomatoes are such a healthy food that they would be perfect for a keto diet, right?

■ What is the “ketogenic diet”? …is part of a diet that includes adequate amounts of protein and good fats and avoids carbohydrates as much as possible. It is also known as the “ketogenic diet” or the “ketogenic diet”. Related StoryCarbohydrate-restricted diet (ketogenic diet), what foods are OK to drink & what foods are not?

◇ Efficacy and three effects of "lycopene" contained in tomatoes

Please also pay attention to "lycopene", the ingredient that causes the red color of tomatoes. This component is one of the red and orange "carotenoids" (pigment components) contained in plants, and is related to β-carotene. Studies have reported that this "lycopene" also protects the prostate gland and has the effect of reducing active oxygen that causes skin damage and aging.

[1] Heating is recommended for efficient intake of lycopene

In addition, it is known that cooking tomatoes with heat increases the absorption rate of "lycopene", so even with fresh tomato sauce, tomato paste, and even tomato ketchup, the effects of tomatoes are even greater. This means that it can be increased.

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[2] Expectations for reducing the risk of vascular disease

Japanese researchers found that tomatoes help break down lipids in the bloodstream, helping reduce the risk of vascular diseases such as stroke and heart disease.

[3] Tomato lycopene and olive oil go great together

It is also known that lycopene contained in tomatoes is resistant to heat and dissolves easily in oil. Studies have also reported that ``consuming tomatoes and olive oil at the same time is expected to prevent cardiovascular diseases such as myocardial infarction that causes arteriosclerosis''.

In addition, a research team at the University of Barcelona Medical School in Spain divided 40 men and women with an average age of 28 into three groups (below), tested blood before meals and 6 hours after meals, and evaluated the effects on cardiovascular disease. compared.

As a result, it has been reported that eating tomato sauce cooked in olive oil results in the greatest reduction in total cholesterol levels.

Related Stories5 Recommended Olive Oils [Carefully Selected from Shodoshima, Spain, Italy, etc.] The Health Benefits of Olive Oil It is rich in and can be expected to have the effect of lowering cholesterol levels. By ingesting the oleic acid contained in the olive oil and the lycopene in tomatoes at the same time, it is believed that cholesterol levels can be easily lowered and the absorption of lycopene into the body is increased.

◇Amount of nutrients contained in 100g of tomato

Let's check the details again in the "Japanese Food Standard Composition Tables 2020 Edition (8th Edition)" published by the Ministry of Education, Culture, Sports, Science and Technology. Looking at this, it is clear that tomatoes contain a well-balanced nutritional component. Here is an excerpt of the typical amount of nutrients contained in 100g of tomato.

◇Are there any disadvantages to eating tomatoes?

It is a quick guess to think that a familiar and delicious vegetable like a tomato would not fall prey to a bad reputation. is not generally good for the body, it can cause inflammation,” some argue.

However, in a 2014 study conducted by the Illinois Institute of Technology in the United States, subjects were asked to eat two types of meals (one with tomatoes and one without), and found that the meal with tomatoes After taking it, the subject's inflammation levels were found to be greatly reduced.

However, depending on the person, symptoms such as ``feeling cold'' or ``digestion problems'' may occur, so even if you think it's good for your body, you need to be careful not to eat too much. . All things considered, moderation and balance are key.

◇ Tomatoes are the perfect food for the keto diet!?

So, is it really okay for people on the "keto diet" to eat tomatoes? This is the question that the nutrition experts desperately need to answer.

Q. Can I eat tomatoes on the keto diet?

"The answer is yes. Tomatoes are keto," says Dr. Abby Langer, R.D.N. and author of Good Foods, Bad Diets. "Tomatoes are low in sugar, so they're perfect for a keto diet," she says.

"If you're on the 'keto diet', your goal is to be in 'ketosis'." In that case, you have to limit the percentage of carbohydrates in your calories to 10%, and to maintain this condition, you should be able to take in 20-30g of carbohydrates per day. A tomato has only a quarter of that amount of carbs, so you shouldn't worry too much about it," explains Langer.

So please eat tomatoes on your keto diet. One, or even three...

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Source / Men's Health USTranslation / Satoru Imada