Tomatoes: a natural supplement for your body
Tomatoes are one of those foods that hide more than meets the eye. Thanks to two valuable plant compounds – the carotenoid lycopene and the flavonoid quercetin – tomatoes work in the body almost like a supplement. And the best results come not from eating them raw, but cooked.
Why is tomato such a strong antioxidant?
Lycopene is an antioxidant compound that fights cardiovascular disease and cancer – studies have shown a clear protective effect, especially against prostate cancer. Carotenoids neutralize free radicals and reactive oxygen species in the body, which are produced during intense training.
So what actually happens? When you train, your body damages its own cells – this is a normal process, but it comes with oxidative stress. Antioxidants help balance it out and speed up recovery.
One important fact: the concentration of lycopene is significantly higher in processed tomato products than in fresh tomatoes. Ketchup, tomato paste and tomato sauce contain more lycopene than a reddish slice in a raw salad.
Tomatoes and recovery after a workout
Honestly, tomatoes are underrated as a recovery food. They contain potent phytoncides – natural antimicrobial compounds that help the body fight infectious skin diseases and wounds.
The same antiseptic effect works in your favor after hard training, which causes microdamage to muscle fibers and pain. Tomatoes support tissue recovery and reduce inflammatory processes.
A simple truth: if you already use protein powders and creatine but leave vegetables off the menu, a piece of the recovery puzzle is missing.
How many tomatoes should you eat per day?
Recent studies suggest that to get a protective effect you would need to consume 6½ tomatoes or 10 servings of tomato-based food per day. That sounds like a lot – and it is quite a lot.
This is where processed products come in:
- One cup of tomato soup contains more than 25 mg of lycopene.
- One glass of tomato juice provides 22 mg of lycopene.
- Fresh juice from a medium-ripe tomato contains about 3 mg of lycopene.
In other words: a glass of tomato juice in the morning and a lunch with tomato sauce already cover a large part of the recommended amount – without having to snack on 6 tomatoes during the day.
Practical ways to add tomatoes to your menu
Tomatoes are easy to work into your everyday eating once you know what to look for:
- In the morning – a glass of tomato juice as a vitamin drink.
- At lunch – pasta with tomato sauce or a soup is quick and rich in lycopene.
- In the evening – tomato paste as a sauce base for a protein and vegetable dish.
- As a snack – tomatoes with mozzarella are a classic choice that never gets boring.
If you add a little fat to your meal (olive oil, avocado), lycopene is absorbed even more efficiently – it is a fat-soluble compound.
FAQ: tomatoes and health
Are tomatoes healthier raw or cooked?
Cooked – in tomato paste, sauce or soup – the concentration of lycopene is considerably higher than raw. Heating breaks down the cell walls and makes lycopene more available to the body.
Does tomato juice replace fresh tomatoes?
For the most part, yes – one glass of tomato juice provides 22 mg of lycopene, which is more than the amount in seven medium fresh tomatoes combined. Still, watch the sugar content of juices with added sugar.
Is ketchup a healthy way to eat tomatoes?
When it comes to lycopene – yes, it is one of the most concentrated sources. But most ketchups contain a lot of sugar and salt, so it does not replace eating tomatoes in other, healthier forms. Use ketchup in moderation as a side, not as your main source.
Author: joker
Source: Health Board – dietary supplements.
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