18西红柿对皮肤，头发和健康的惊人好处

西红柿中的抗氧化剂可预防多种致命疾病，例如癌症，糖尿病和心脏病。

番茄的科学名称为 lycopersicum ，起源于中美洲和南美洲。它有许多品种，它们生长在世界各地的温带气候中。西红柿对想减肥并保持血压水平的人特别有益。它们还有助于增强视力并帮助糖尿病管理。更重要的是，它们可能对孕妇有益。

在历史的某个时刻，欧洲人认为西红柿有光泽，因为它们有光泽。阿兹台克人是第一批使用西红柿烹饪的人。随着世纪的流逝，这种种植传播到了亚洲，到今天，中国和印度已成为世界上最大的番茄生产国。

番茄被称为功能性食品-意味着它不仅提供基本营养。主要原因之一是番茄红素的存在，番茄红素是一种能以多种方式增强健康的全能抗氧化剂。品种繁多，其中最受欢迎的是李子西红柿，樱桃西红柿，葡萄西红柿，牛排西红柿和tomberries。

番茄植株的叶子长4至10英寸，茎和叶都长毛。番茄种植有多种颜色-最常见的变种是红色，其他颜色包括黄色，绿色，橙色，黑色，棕色，粉红色，白色，棕色和紫色。

西红柿对健康的好处

1.西红柿有助于预防癌症

根据美国癌症研究所的数据，番茄中的番茄红素可能是水果的抗癌特性之一（1）。番茄红素是类胡萝卜素家族的抗氧化剂。由于各种原因，已发现其强大的抗氧化性能可中和我们体内产生的自由基。甚至实验室研究也表明，番茄成分阻止了几种癌细胞的增殖。

更重要的是，通过将番茄制成调味品（例如番茄酱，果汁或酱），可以增强番茄的抗癌能力。这样做可以使西红柿中的天然化合物更容易被人体吸收。同样，番茄的加工形式具有较高的番茄红素浓度（2）。

但是，重要的是要食用多种食物（而不仅仅是番茄）来对抗癌症或与此相关的任何疾病。

研究还揭示了西红柿预防前列腺癌的功效（1）。但是，我们不知道番茄红素补充剂是否具有相同的作用（3）。不仅是加工形式的西红柿，即使是煮熟的西红柿也可以带来更好的健康效果。

鉴于其高抗氧化剂水平，西红柿是抗击乳腺癌的绝佳选择（4）。参加研究的患有癌症的成年人在补充番茄红素后显示出癌症消退的迹象。较高的番茄红素摄入量还与肺癌，结肠癌，口腔癌和宫颈癌的较低风险有关。

癌细胞可以保持休眠状态数年，直到一些化学反应触发它们并将其自身附着在人体的血液供应上。发现番茄红素破坏了这种连接过程，从而阻止了癌细胞的进一步生长（5）。

西红柿有助于抵抗癌症的另一个原因是脂联素，这种水果中的有效成分。

2.西红柿调节血压

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西红柿中的番茄红素还显示可以降低血压（6）。

西红柿还富含钾，钾是一种已知可以降低血压的矿物质（7）。这是因为钾会降低钠的作用。实际上，您消耗的钾越多，您通过尿液流失的钠就越多。除此之外，钾还可以减轻血管壁的张力，从而进一步降低血压。根据美国心脏协会的数据，成人平均建议的钾摄入量为每天4,700毫克。但是要注意不要摄入过多的钾，因为钾可能会导致肾结石。

根据以色列的一项研究，番茄提取物的短期治疗可以帮助降低患者的血压（8）。

番茄红素通常还可以改善血管功能，有助于降低血压（9）。进一步的研究表明，尽管番茄红素可以帮助降低高血压水平，但对正常血压水平没有影响。研究得出结论，番茄红素补充剂可对血压产生有益影响。

西红柿还富含维生素C，已发现它可以降低血压（10）。

如果尚未完全成熟，则可以在室温下保存西红柿。一旦成熟，您可以将其在冰箱中保存三天。除此之外，您还可以通过冷冻或罐装来保存它们（11）。但是最好的选择是新鲜的西红柿-因为它们的钾含量最高，并且具有最好的降血压作用（12）。

3.西红柿帮助减肥

根据一项中国研究，番茄汁可以显着减轻体重，减少体内脂肪和减少腰围（13）。它还可以降低胆固醇水平，从而有助于体重增加。番茄不仅是抗氧化剂的重要来源，而且富含纤维，并且卡路里含量低。因此，它们促进饱腹感，甚至减少卡路里的摄入，从而帮助减轻体重。

4.西红柿改善皮肤和头发健康

西红柿是大多数美容疗法中的重要成分。它们有助于治愈毛孔粗大，治疗痤疮，舒缓晒伤和使暗沉的皮肤恢复活力。番茄中的抗氧化剂，特别是番茄红素，可以抵抗细胞损伤和皮肤炎症。

西红柿也能起到收敛和改善面部纹理的作用。它们可以清除皮肤上多余的油脂，并让您的脸部更长久保持新鲜。您所需要做的就是将新鲜番茄和黄瓜的汁液混合在一起。用棉球定期将果汁涂在脸上。

研究表明，吃西红柿还可以保护皮肤免受日晒的危害（14）。其他研究发现，吃番茄酱的妇女的皮肤保护自身免受紫外线辐射的能力得到改善。

波士顿的一项研究表明，番茄红素等抗氧化剂可在很大程度上增强皮肤健康（15）。根据一份报告，番茄红素是为数不多的具有令人难以置信的光保护性能的抗氧化剂之一（16）。西红柿中的维生素C也可以改善头发健康。

5.怀孕期间西红柿很好

维生素C是任何女性在怀孕期间都需要保持自己和宝宝健康的营养物质之一。它有助于形成健康的骨骼，牙齿和牙龈。这种维生素还有助于孕妇体内铁的适当吸收，铁是另一种重要的营养物质。尽管建议在怀孕期间服用铁补充剂，但吃西红柿可以带来好处。

西红柿中的番茄红素可防止细胞受损。尽管番茄红素补充剂对孕妇的安全性仍存在疑问，但天然来源的抗氧化剂对有需要的妇女非常安全。

在饮食中加入西红柿可以提高铁的生物利用度（17）。根据疾病预防控制中心的数据，西红柿中的维生素C有助于保护妇女和婴儿（18）。

6.西红柿减少胆固醇并促进心脏健康

再次是番茄红素！在您的饮食中定期食用富含番茄红素的西红柿达数周之久，可将您的LDL胆固醇（坏胆固醇）水平降低多达10％。更确切地说，您每天至少需要服用25毫克的番茄红素。这可能是半杯番茄酱。同样，100克番茄泥将产生21.8毫克番茄红素。

根据研究，食用新鲜番茄或番茄汁的人可以降低不良胆固醇水平，并增加良好胆固醇水平（19）。根据墨西哥的另一项研究，食用生西红柿（一个月每周14份）可以对超重女性的胆固醇水平产生有益影响（20）。

哈佛医学院的一篇文章将西红柿作为降低胆固醇的必需食品之一（21）。根据另一项研究，在胆固醇水平升高的患者中，每天服用番茄红素的作用与他汀类药物（可降低胆固醇的任何药物）相似（22）。

西红柿也是β-胡萝卜素，叶酸和类黄酮的丰富来源-所有这些都有益于心血管健康。西红柿中的营养成分还有助于减少高半胱氨酸和血小板的聚集，这两种现象可能会对心脏健康产生不良影响（23）。

在康涅狄格大学的另一项研究中，发现番茄汁具有心脏保护能力，而该能力与番茄红素没有任何关系（这是第一次发现）。尽管结果与迄今为止我们对番茄红素的观察结果相矛盾，但西红柿仍然是对心脏健康至关重要的食物之一（24）。

塔夫茨大学发表的另一项研究发现，血液中番茄红素水平高的男性患中风的可能性降低了55％。即使考虑了年龄，BMI，LDL胆固醇，血压和吸烟等其他因素，研究结果仍保持一致（25）。

番茄红素是脂溶性的，这就是为什么建议将其与少量脂肪一起食用-因为那样的话它将更好地被人体吸收。同样，葡萄藤成熟的西红柿比葡萄藤成熟的西红柿富含番茄红素。因此，明智地选择西红柿。

7.西红柿对抗香烟烟雾的影响

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吸烟会导致体内自由基的过量产生，而维生素C可以很好地抵消自由基的产生。这就是西红柿对吸烟者有效的原因。在这方面较低的维生素C水平可导致心脏病和癌症。

根据美国国立卫生研究院的数据，如果不吸烟的男性和女性经常分别需要90毫克和75毫克的维生素C，那么吸烟者则需要增加35毫克。大约100克未加工的西红柿含有约13.7 mg的维生素C（26）。

康奈尔大学发表的一份报告发现，番茄中的番茄红素可以清除体内90％的自由基（28）。

8.西红柿改善视力

西红柿富含维生素A，这是它们对眼睛有益的原因之一。眼睛的视网膜依赖维生素A，维生素的含量过低会导致失明。

西红柿中的番茄红素可抵抗自由基损伤，否则会影响您的眼睛。2011年进行的一项研究发现，番茄红素水平较高的人发生与年龄相关的黄斑变性的风险较低。番茄红素还可以保护眼睛免受阳光伤害。

西红柿中其他有益于眼睛的营养素是维生素C和铜。前者可能对抗与年龄有关的白内障，而后者则有助于产生黑色素-眼睛中重要的黑色素。

Lutein in tomatoes is to be talked about as well. It is a phytochemical, which is a carotenoid that is helpful for vision health (29). The beta-carotene in tomatoes, upon consumption, is converted into retinol – and this compound is essential for optimal vision (29).

A quick tip – if you are choosing tomatoes in the cooler months, go for the canned variety. This includes diced tomatoes, tomato juice, tomato paste, or whole peeled tomatoes. Canned tomatoes are richer in nutrients, and since it’s winter, might cost less as well. While shopping for canned tomatoes, go for the low-sodium variant.

9. Tomatoes Enhance Digestive Health

Tomatoes are good sources of chloride, which is an essential component of digestive juices (30). One report also talks about the efficacy of lycopene in tomatoes in preventing gastric cancer (31). The fiber in tomatoes helps here too – 100 grams of tomatoes give you 2 grams of fiber (both soluble and insoluble fiber), further promoting gut health.

Eating antioxidant-rich foods like tomatoes can also help you deal with gastritis, a condition in which the stomach lining is inflamed (32).

10. Tomatoes Help Manage Diabetes

According to the American Diabetes Association, tomatoes are an important part of the diabetic diet. This is because they are rich in iron and vitamins C and E – all of which help relieve diabetic symptoms (33). Tomatoes also have a low glycemic index (the ability of a particular food to increase blood sugar levels), which can be a bonus for diabetics.

As per an Indian study, long-term supplementation of tomatoes was linked to beneficial effects in patients with diabetes mellitus. Though further research is warranted in this regard, the finding is promising (34). An Iranian study concluded that consuming 200 grams of raw tomatoes every day had a favorable effect on the blood pressure levels in type 2 diabetes patients (35).

The lycopene in tomatoes, along with other compounds, was also found to have a positive effect on the oxidative stress in diabetes patients (36).

11. Tomatoes May Prevent Urinary Stone Formation

According to another Turkey study, fresh tomato juice might help in preventing urinary stone formation (37).

12. Tomatoes Help Prevent Gallstones

As per a report by the Michigan State University, consuming tomatoes can reduce the risk of gallstones as well as kidney stones (38).

A few ways to incorporate tomatoes into your diet for preventing gallstones could be adding the canned or stewed versions to your soups and stews. You can also make fresh salsa and add tomatoes as a topping on salads, meat, or eggs.

13. Tomatoes Strengthen Bones

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According to The Daily Telegraph, having just two glasses of tomato juice a day can strengthen your bones and prevent osteoporosis. However, the study that came up with the result was not done on a large scale, which is why further research is required in this area. Nonetheless, the possibilities are promising.

As already discussed, tomatoes are rich in beta-carotene. This nutrient, when ingested, turns into vitamin A – the vitamin that is essential for bone growth and maintenance (39).

The vitamin C in tomatoes is also crucial for bone formation and the synthesis of connective tissue. A deficiency of vitamin C can lead to underdeveloped bones. The vitamin has been linked to reduced bone loss in postmenopausal women as well (40). Even the lutein in tomatoes promotes collagen formation, which helps boost bone health.

Tomatoes are also rich in vitamin K, which, along with vitamin D, plays a pivotal role in bone metabolism. It also increases bone mineral density, thereby reducing the likelihood of fractures.

14. Tomatoes Enhance Your Immune System

In one study, a tomato-rich diet had enhanced the functioning of the white blood cells in test subjects. The white blood cells, which are known for fighting infections, sustained 38 percent less damage from free radicals. As per experts, the lycopene (and its antioxidant ability) in tomatoes might enhance this ability of the white blood cells.

According to a German study, supplementing a low-carotenoid diet with tomatoes might enhance immune function (41).

15. Tomatoes Reduce Inflammation

Tomatoes also contain three other antioxidants called zeta-carotene, phytofluene, and phytoene – which are found together in most brightly-colored fruits and veggies. These antioxidants help fight inflammation and the associated diseases like cancer and arthritis.

But there’s a catch. Earlier, we had seen that cooking or processing tomatoes enhances lycopene bioavailability. At the same time, the process also destroys these other significant antioxidants. The best way to go about it is to consume cooked/processed and raw tomatoes on a regular basis, and not just stick to one form.

Consuming tomato juice is equally beneficial in fighting inflammation. According to an Italian study, lycopene was found to exhibit anti-inflammatory behavior (42). However, more research is warranted in this regard.

A study published by the United States Department of Agriculture states that tomatoes (especially tomato powder) also contain apolycopenoids and certain other bioactive components that are way more effective than lycopene in fighting inflammation (43).

Harvard Medical School ranks tomatoes as one of the best foods for combating inflammation, and a must-have in everyone’s diet (44).

Cherry tomatoes can be a good addition too (a serving has just 27 calories). They are rich in flavonols that treat inflammation. You can simply roast whole cherry tomatoes with a few garlic cloves and crush them. Add the mixture to a whole wheat toast for a healthy and tasty snack.

Besides lycopene, the vitamin C in tomatoes also helps fight inflammation (45).

16. Tomatoes Boost Men’s Health

The lycopene in tomatoes was found to boost male fertility by as much as 70% (46). The antioxidant can also reduce the number of abnormal sperms. And not just that, it also improves sperm movement and reduces the damage to it.

As per a Boston study, weekly consumption of 2 to 4 servings of tomato sauce was found to reduce the risk of prostate cancer by 35% and advanced prostate cancer by 50% (47).

According to one study, men with the highest lycopene concentrations in their diets were found to have 59% lower risk of ischemic stroke (the most common type of stroke) (48).

17. Tomatoes Enhance Brain Power

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Your brain, given the high concentration of omega-3 fatty acids, is particularly vulnerable to damage by free radicals. Tomatoes, being rich in lycopene and beta-carotene and other antioxidants, can help combat this. In fact, tomatoes, when taken with olive oil, can have better effects. This is because the carotenoids in tomatoes are dissolved in fat (olive oil) and are easily absorbed by the blood.

The lycopene in tomatoes also helps prevent grave diseases like dementia and Alzheimer’s (49). According to an article published by the Western Governors University, tomatoes aid cognitive function and concentration (50).

A quick tip – when in the season, go for fresh tomatoes to reap the benefits of lycopene and other essential nutrients. And when not in the season (which is when the tomatoes appear pale and are tasteless), go for lycopene supplements (51).

18. Tomatoes Promote Liver Health

The lycopene in tomatoes scavenges the DNA-damaging agents, thereby promoting liver health. Tomatoes also contain certain B-complex vitamins that sustain liver health.

And here’s a super fact for you – the liver is the only organ in the human body that is capable of natural regeneration. It can regenerate lost tissue, and as much as 25% of the organ can regenerate into a whole liver if minor damage occurs (52). As we have seen, tomatoes protect the liver and help in liver detoxification.

According to one study, increased intake of tomato has been linked to a lowered risk of liver cancer (53). Tomato extract was also found to offer protection against liver inflammation caused by a high-fat diet. As per another Californian study, green tomato extracts containing tomatine (a toxic substance found in the stems and leaves of tomato plants) can inhibit the growth of liver cancer cells (54). Also, green tomatoes, like their red counterparts, are rich in vitamin K and B-complex vitamins that have similar benefits.

Lycopene in tomato is also associated with preventing alcoholic liver disease (55).

Had I known tomatoes are replete with such wonderful benefits, I would have made them my favorite from since my childhood.

Nutritional Profile*

Tomatoes, sliced, raw 1.00 cup (180.00 grams)
Nutrient	Value	DRI/DV
Biotin		24%
Molybdenum		20%
Vitamin K	7.9 µg	16%
Potassium	237 mg	12%
Copper		12%
Manganese	0.15 mg	11%
Fiber		9%
Vitamin A	833 IU	8%
Vitamin B6		8%
Vitamin B3		7%
Folate	15 µg	7%
Phosphorus	24 mg	6%
Vitamin B		16%
Vitamin E	0.54 mg	6%
Magnesium	11 mg	5%
Chromium		4%
Iron	0.3 mg	3%
Zinc	0.17 mg	3%
Choline		3%
Pantothenic acid		3%

Which is why, organic tomatoes are better. Any given day.

Why Are Organic Tomatoes Better?

It’s common sense, if you ask me. Natural tomatoes contain more antioxidants. The antioxidants, especially the polyphenols, are formed in the tomatoes as they ripen. As organic tomatoes take a longer time to ripen (unlike the ones pumped with chemicals for quicker ripening), they are likely to have higher levels of polyphenols.

There was a study carried out by the research scientists from the University of Barcelona and the Institute of Health in Spain. The findings of the study stated that organic tomatoes had the upper hand. They had higher concentrations of flavones like phenolic and hydroxycinnamoylquinic acids, flavanones like naringenin, and flavonols like quercetin and rutin.

Organic tomatoes were also found to have double the concentration of kaempferol, another flavonoid with potent antioxidant properties.

This difference between organic and conventionally grown tomatoes, as per experts (one of them being Stephen Kaffka, a Ph.D. in Agronomy), could primarily depend on the way the two kinds of tomatoes are fertilized (56). Conventionally grown tomatoes receive commercial fertilizer made of soluble inorganic nitrogen. Plants take up this nitrogen very quickly and ripen fast. But the organically grown tomatoes get their nitrogen naturally from manure. This organic material must first be broken down by the microbes in the soil, post which the nitrogen is released to the plants. It takes time. The plants might grow slower, but they have more time to generate secondary plant metabolites or, in simple terms, the real healthy stuff like flavonoids.

Organic tomatoes also contain higher amounts of vitamin C (57% higher than that in conventionally grown tomatoes). Yes, they could be smaller, but they pack a higher dose of healthy nutrients. The fact that they are not treated with chemicals encourages the production of nutrients within the fruit.

More interestingly, organic tomatoes don’t receive any pesticides to protect the fruit from pests. This forces the tomatoes to fend for themselves.

Simply put – making life less easy for tomatoes (or any food, for that matter) can bring about improvements in quality.

Okay. So now you know which type of tomatoes is better. But, how are you going to pick the right one? And what about storage?

Selection And Storage

Make good use of your nose while picking tomatoes in the market. Smell the blossom end of the tomatoes (not the stem). The best ones will have a rich aroma.

Go for only those tomatoes that are round and feel heavy for their size. They must feel full. And have no bruises or blemishes. The skin of the tomatoes must be taut, not shriveled.

Coming to storage, ensure you put fresh and ripe tomatoes in a cool and dark place. You need to place them stem-side down, and use them within a few days.

Refrigeration is not