Tomatoes are one of the most common ingredients in kitchens across the world, but they’re also one of the most powerful when it comes to protecting your health. This bright, juicy fruit is much more than a simple addition to almost any meal, and it’s packed with nutrients that can help fight off diseases, including cancer.
The best part? They’re inexpensive and easy to find, so if you’re looking for a simple and effective way to boost your health, adding more tomatoes to your diet could be a great start. They are loaded with vitamins and antioxidants that your body needs to stay healthy.
Among the many nutrients they provide, two stand out as particularly important when it comes to fighting cancer; vitamin C and lycopene. According to Harvard Medical School, these powerful compounds help protect your cells from damage and reduce the risk of certain types of cancer, such as prostate cancer. For the latest health and Covid news, sign up to our newsletter here
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So whether you prefer tomatoes fresh in a salad, cooked into a sauce, or added to soups and stews, this affordable superfood is a must-have in your diet.
The cancer-fighting powers of lycopene
One of the most important nutrients found in tomatos is lycopene, a powerful antioxidant that gives tomatoes their bright red colour. Lycopene has been studied for its ability to fight cancer, and research shows it may be especially helpful in reducing the risk of prostate cancer, one of the most common cancers in men.
Lycopene helps protect cells from damage and can slow down the growth of cancer cells, making it an important part of a cancer-fighting diet. Previously, studies have also found that it appears to help stop cancer cells from multiplying and may even make them die off naturally, and could have protective effects against other types of cancer like breast and lung cancer, although more research is needed.
The benefits of vitamin C
Tomatoes are also a great source of vitamin C, which is well known for its ability to support the immune system. Vitamin C helps your body fight off infections and repair damaged cells. But it also plays a role in cancer prevention by protecting healthy cells from damage.
Just one medium tomato contains about 25% of your daily recommended intake of vitamin C, making tomatoes an easy way to boost your immune system and lower cancer risk.
Including more tomatoes in your diet
Among the many nutrients tomatoes provide, two stand out as particularly important when it comes to fighting cancer – vitamin C and lycopene -Credit:Getty Images
Tomatoes are incredibly easy to include in your meals, and there are so many ways to enjoy them. Here are some simple ideas to help you add more tomatoes to your diet:
Tomatoes are a great addition to salads. You can slice them up and mix them with lettuce, cucumbers, onions, and other veggies for a light, healthy meal. For extra flavour, add some fresh herbs like basil or a drizzle of olive oil.
Tomato sauce is a popular way to enjoy tomatoes, and it’s easy to make at home. Cook fresh or tinned tomatoes with garlic, onion, and olive oil to create a simple, healthy sauce that can be used on pasta, pizza, or even as a dip for bread. Cooking tomatoes with olive oil actually helps your body absorb more of the lycopene, making the sauce even more beneficial.
Tomatoes make a great base for soups and stews. You can make a comforting tomato soup or add tomatoes to vegetable stews for extra flavour and nutrition. Tomato-based soups like minestrone are a delicious option, perfect for colder days.
Tomatoes can be added to chilli or casseroles for a hearty meal. Whether you’re making a meat-based chilli or a vegetarian version, tomatoes add both richness and a welcome depth to the dish.
Cooking tomatoes
Cooking tomatoes actually makes the lycopene more available for your body to use. Raw tomatoes are healthy, but when you cook them, the heat helps release more of the lycopene. This is why dishes like tomato sauce, soup, and stew can be even more beneficial than eating raw tomatoes.
To make the most of this, try cooking tomatoes in healthy fats like olive oil. The fat helps your body absorb the lycopene more efficiently. This is one of the reasons why the Mediterranean diet, which is rich in tomatoes and olive oil, is linked to a lower risk of cancer and other chronic diseases.