Tomatoes are an essential ingredient in most dishes in the Indian cuisine. Besides being a taste enhancer, these vibrant fruits are also jampacked with nutrients that promote cardiovascular health and reduce the risk of heart complications, say experts. For this reason, tomato is often referred to as a ‘superfood’ for the heart.
What makes tomato a superfood?
Besides being rich in vitamin C, tomatoes are also a powerhouse of antioxidants. In addition, they also contain minerals (like potassium and calcium) and B vitamins (like vitamins B3, B6 and B9) that have many health benefits.
Dr G Ravikanth, senior cardiologist, Kamineni Hospitals, Hyderabad, explains that tomatoes contain powerful antioxidants like lycopene (responsible for their red color), vitamin C and beta-carotene, which help reduce oxidative stress that causes cell damage, leading to several cardiovascular conditions like coronary heart disease.
According to Soumita Biswas, chief nutritionist, Aster RV Hospital, Bangalore, tomatoes are rich in vitamins (like vitamin C and B9) and minerals (like potassium), which help manage blood pressure and lower the risk of cardiovascular problems by reducing bad cholesterol levels in the blood.
Essential nutrients present in tomatoes
According to experts, some essential nutrients present in these bright-colored fruits include:
♦ Potassium
Dr Ravikanth says potassium is known to promote cardiovascular health. It also helps relax the walls of blood vessels, lowering high blood pressure.
Studies have shown that optimal potassium intake can reduce the risk of cardiovascular conditions like coronary heart disease and stroke.
♦ Vitamin B6 and folate (vitamin B9)
Vitamin B6 and folate (folic acid) can effectively reduce the levels of homocysteine (an amino acid that can damage the lining of the arteries if present in high levels) in the blood.
Elevated homocysteine levels are considered an independent risk factor for cardiovascular conditions. In addition, they can also cause atherosclerosis and stroke in elderly people.
♦ Niacin (vitamin B3)
Niacin or vitamin B3 is known to lower high blood pressure and reduce triglyceride levels. Triglycerides are a type of fat which comes from extra calories that your body doesn’t require right away. Typically, a tomato contains 0.50 mg of niacin per 100 grams. However, the niacin content depends on the type or variety of tomato, ranging from 0.50 mg to 9.05 mg per 100 grams.
Cooked tomatoes are more nutritious than raw ones
Cooking tomatoes enhances their lycopene content and offers better heart benefits compared to consuming them raw, says Dr Ravikanth.
Opting for varieties like cherry tomatoes and halo tomatoes is particularly beneficial as they have a high lycopene content, he adds.
How to include tomatoes in your daily diet?
Delhi-based nutritionist Avni Kaul suggests various ways of incorporating tomatoes into your diet, which include:
- Prepare a tangy tomato chutney or pickle as a traditional accompaniment.
- Incorporate chopped tomatoes into curries (both vegetarian and non-vegetarian) for added flavor and richness.
- Make a refreshing tomato and cucumber raita to complement your meals.
- Create a flavorful gravy using tomatoes and onions, which serves as the base for various Indian dishes.
- Make a quick tomato rice by sautéing tomatoes with spices and mixing it with the cooked rice.
Priyanka Lulla, clinical dietician at Sir H.N. Reliance Foundation Hospital and Research Centre, Mumbai, says tomatoes can also be blended into smoothies with other fruits and vegetables. “You can also grill or roast tomatoes as a side dish or topping,” she adds.
While there’s no specific recommended quantity, consuming tomatoes at least twice a week is good for heart health, says Dr Ravikanth.
Exercise caution while consuming tomatoes
People suffering from renal (kidney) complications need to be cautious with tomato consumption, especially when combined with leafy vegetables, as it may increase the risk of kidney stones, says Dr Ravikanth.
Takeaways
- Tomato is often referred to as a ‘superfood’ for the heart due to its rich nutritional profile that promotes cardiovascular health.
- Cooked tomatoes are more nutritious than raw ones, as cooking enhances their lycopene content.
- Tomatoes can be made into a chutney or pickle. One can also make a flavorful gravy using tomatoes and onions, which serves as the base for various Indian dishes.
- People with kidney issues should be cautious while consuming tomatoes, as they may increase the risk of kidney stones.
