Medically Reviewed by Poonam Sachdev, MD on September 29, 2023 Written by Paul Frysh
What’s So Great About Them?
1/13
Tomatoes are loaded with a substance called lycopene. It gives them their bright red color and helps protect them from the ultraviolet rays of the sun. In much the same way, it can help protect your cells from damage. Tomatoes also have potassium, vitamins B and E, and other nutrients.
Immune System
2/13
Lycopene is an antioxidant -- it fights molecules called free radicals that can damage your cells and affect your immune system. Because of that, foods high in lycopene, like tomatoes, may make you less likely to have lung, stomach, or prostate cancer. Some research shows they might help prevent the disease in the pancreas, colon, throat, mouth, breast, and cervix as well.
Heart
3/13
Lycopene also may help lower your levels of LDL, or “bad” cholesterol, as well as your blood pressure. And that may lower your chances of heart disease. Other nutrients in tomatoes, like vitamins B and E and antioxidants called flavonoids, may boost your heart health, too.
Eyes
4/13
Tomatoes have substances called lutein and zeaxanthin that may help protect your eyes from the blue light made by digital devices like smartphones and computers. They also may help keep your eyes from feeling tired and ease headaches from eyestrain. And some research shows they may even make you less likely to have a more serious form of the leading cause of blindness in the U.S.: age-related macular degeneration.
Lungs
5/13
Some studies show that tomatoes may be helpful for people who have asthma and may help prevent emphysema, a condition that slowly damages the air sacs in your lungs. That may be because lycopene, lutein, and zeaxanthin, among other antioxidants, fight the harmful substances in tobacco smoke, which is the leading cause of emphysema. Scientists are trying to learn more about those effects.
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Blood Vessels
Blood Vessels
6/13
Getting more tomatoes into your diet may make you less likely to have a stroke, which is when blood flow gets cut off to a part of your brain. Studies suggest that they may ease inflammation, boost your immune system, lower your cholesterol levels, and keep your blood from clotting. All those things may help prevent strokes.
Oral Health
7/13
Studies have shown that lycopene may help with the gum diseases gingivitis and periodontitis in the same way it may help prevent cancer -- by fighting free radicals. But eating lots of raw tomatoes can damage the enamel on your teeth -- thanks to the high amount of acid -- and brushing soon afterward can make that worse. It’s a good idea to wait at least 30 minutes before you brush.
Skin
8/13
You know hats and sunscreen can help shield you from the sun. Well, the lycopene in tomatoes may do something for that, too, possibly in the same way it protects tomatoes. It's not a substitute for sunscreen, and you don’t put it on your skin. It helps, though, by working on your cells from the inside.
Fresh vs. Canned
9/13
Both can be good for you, but in different ways. Nutrients like lycopene may be easier for your body to take in and use from canned tomato products compared with fresh tomatoes. But the heat that’s used to process them can get rid of some vitamin C and other nutrients.
Serving Suggestion: Caprese Salad
10/13
Fresh summer tomatoes with buffalo mozzarella cheese, olive oil, and basil -- it’s beautiful and delicious. The combo also works from a health perspective: Your body needs the fat in ingredients like cheese and olive oil to take in and use certain nutrients, including lycopene.
Serving Suggestion: Homemade Marinara
Serving Suggestion: Homemade Marinara
11/13
This is a great way to get the most out of the tomato’s most famous nutrient: lycopene. The heat used to cook the tomatoes can make the nutrient easier for your body to use. And you can add a touch of olive oil to help you absorb it.
Serving Suggestion: Salsa
Serving Suggestion: Salsa
12/13
Use this in place of tomato-based sauces like ketchup and barbecue sauce, which can be loaded with sugar, salt, and preservatives. Make your own so you know exactly what’s going into it, or check the labels and look for a healthy version.
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Serving Suggestion: Roasted Tomatoes
Serving Suggestion: Roasted Tomatoes
13/13
If you’ve never roasted them over the grill, you’re missing out on a treat. Their intense smoky flavor makes for a nice side dish with whatever you’re serving. If it’s too cold to get out to the grill, just broil them in the oven and drizzle on a little olive oil.
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Purple Power Foods!
Medically Reviewed by Zilpah Sheikh, MD on September 29, 2023 Written by Paul Frysh
Where Does the Power Come From?
1/11
In fruits and vegetables, purple is often a sign of nutrients called anthocyanins. Like other phytonutrients, your body doesn't need them to work, but they do help protect your cells from damage that can lead to illness and disease. And that's on top of any other health benefits you'll get from eating these foods.
Plums
2/11
They're one of the first purple foods people think of. And the more color in the fruit, the more of those anthocyanins. Riper fruits will also have more usable nutrients. The peel could have as much as 20 times the antioxidants as the flesh inside.
Berries
3/11
Though anthocyanins are linked to the color purple, the pigments can range from red to blue. Blueberries, blackberries, strawberries, bilberries, black currants, and mulberries all have similar properties. They may boost your brainpower and your mood, according to studies of kids and adults using blueberries. Scientists think the anthocyanins help your brain cells talk to each other.
Potatoes
4/11
Try the ones with purple skin and flesh. Besides anthocyanins, they have 2-3 times the total antioxidants of a typical white potato, which is loaded with potassium, magnesium, vitamin C, and fiber.
Red Cherries
5/11
The anthocyanins that give them their dark rich color may help lower your blood pressure and keep your blood vessels healthy and soft. They also seem to help with joint problems like osteoarthritis and gout, a painful condition where crystals gather in your feet or ankles. And cherries are bursting with nutrients that together may help prevent cancer, heart disease, and diabetes.
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Grapes
6/11
The anthocyanins of grapes can run from red to black. These juicy gems are known for having resveratrol, which has gotten a lot of attention for being part of a group of nutrients that work together to help protect your cells from damage that can lead to disease. The skins of grapes give red wine its color -- and its resveratrol.
Cauliflower
7/11
Just a single gene tells a cauliflower to gather more anthocyanins into its tissues, turning this normally white vegetable purple. Otherwise, it's like the stuff you already know: rich in phytonutrients, vitamin C, and minerals. Steam, stir-fry, or microwave -- or eat it raw -- to preserve the most nutrients.
Purple Carrots
8/11
Find them at your local farmers' market or foodie restaurant. Try them roasted, pickled, or broiled. You'll get their extra anthocyanins as well as the beta carotene and other carotenoids found in orange carrots that may help stop cancer and improve your immune system.
Red Cabbage
9/11
It may be easier for your body to use its anthocyanins when you cook it. And when you ferment cabbage to make sauerkraut or kimchi, you'll get natural probiotics that nourish the bacteria in your gut -- your "microbiome." These help your body fight germs, absorb nutrients, digest food, and even control anxiety.
Beets
10/11
Their color comes from different antioxidants called betalains instead. You'll also find these red and yellow pigments in the stems of chard and rhubarb, as well as some mushrooms and fungi. They break down more easily when you cook them than anthocyanins do, so try steaming rather than roasting. Beets will add sweetness and a beautiful purplish-red color to your smoothies. These veggies are good for your heart, brain, and blood sugar.
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Purple Icing
Purple Icing
11/11
No, the color of processed foods like cakes and candies doesn't mean the same things it does in fresh fruits and vegetables. But anthocyanins are often used to give dark color to other foods like blue corn chips, soft drinks, and jellies. The amount may not be enough to change your health for the better, yet they can be a safe choice if you want to avoid artificial dyes.
Here are some of the health benefits of raw tomatoes ¹ ² ³:
- Reduced risk of heart disease: Raw tomatoes are rich in lycopene, which can help lower the risk of heart disease and stroke by reducing blood pressure and cholesterol levels.
- Boosts immune system: Raw tomatoes are a good source of vitamin C, an essential nutrient and antioxidant that helps boost the immune system.
- Cancer prevention: The antioxidants present in raw tomatoes, specifically lycopene and beta-carotene, can help reduce the risk of prostate, lung, and stomach cancers.
- Skin health: Raw tomatoes are rich in lycopene and other plant compounds that may protect against sunburn and help keep the skin healthy and glowing.
- Eye health: The vitamin C in raw tomatoes can help reduce the risk of age-related macular degeneration and cataracts.
- Anti-inflammatory: Raw tomatoes contain antioxidants and other anti-inflammatory compounds that can help reduce inflammation and tissue damage in the body.
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