Tomatoes are highly popular, but it was only 200 years ago that they were thought to be poisonous in the United States. The reason for that is likely because tomatoes belong to the toxic nightshade family. Nowadays, tomatoes are the fourth most popular fresh-market vegetable behind potatoes, lettuce, and onions. This article aims to highlight the health benefits of tomatoes, and why you should include more of them in your diet. 

Tomato Nutrition Facts

Tomatoes, although technically a fruit, are considered a vegetable due to their use, taste, and nutrient content. The health benefits and nutritional properties of tomatoes vary between types. For example, cherry tomatoes have more beta-carotene than regular tomatoes. One of the most impressive nutrition facts about tomatoes is that they have a 95% water content, meaning they aid hydration efforts. The following nutritional information is for one small tomato:

• Calories: 16
• Fat: 0.2 grams (g)
• Carbohydrates: 3.5 g
• Sugars: 2.4 g
• Sodium: 5 milligrams (mg)
• Fibrer: 1.1 g
• Protein: 0.8 g
• Potassium: 215.7 mg
• Vitamin C: 12.5 mg
• Vitamin K: 7.2 mg
• Vitamin E: 0.5 mg
• Vitamin A: 38.2 micrograms (mcg)
• Folate: 13.7 mcg
• Lycopene: 2341.4 mcg
• Beta-carotene: 408.6 mcg

Tomatoes Help Protect Heart Health

The consumption of tomatoes has been linked to a reduced risk of heart disease, which is the leading cause of death for adults in the U.S. One review of studies found that high lycopene intake, as well as high blood levels of lycopene, reduced heart disease risk by 14%. Another study that involved healthy people looked at the effects of a single dose of raw tomatoes, tomato sauce, or tomato sauce plus olive oil. All three doses were able to reduce blood cholesterol and triglycerides, while raising HDL cholesterol and anti-inflammatory markers. Tomato sauce plus olive oil had the maximum effect, likely because olive oil aids the absorption of lycopene. 

Tomatoes May Offer Potential Cancer Prevention

By definition, cancer is the uncontrolled growth of abnormal cells that spread beyond their normal boundaries. They often invade other parts of the body and cause serious damage. Observational studies note that the consumption of tomatoes, and tomato products, may lead to fewer incidences of lung, stomach, and prostate cancers. One study in women found that high concentrations of carotenoids, which exist naturally in tomatoes, may help protect against breast cancer. Another study linked the high intake of beta-carotene with the prevention of tumor development in prostate cancer. This is why researchers believe that beta-carotene may play a protective role against certain types of cancer. 

Tomatoes May Prevent Constipation

It’s no secret that the inadequate intake of fluid and fiber can lead to constipation. Tomatoes provide body water and fiber, with one tomato providing over four ounces of fluid and over a gram of fiber. According to researchers, the dietary fibers that exist in tomatoes support hydration and healthy bowel movements. Tomatoes are naturally rich in both soluble and insoluble dietary fibers. Soluble fiber retains water to create a gel-like texture during digestion, whereas insoluble fiber adds bulk to stool. Cellulose, pectins, and hemicelluloses in tomatoes are fibers resistant to digestion in the large intestine. Together, they help form healthy stool and regular bowel movements.

Tomatoes May Combat Metabolic Syndrome

Metabolic syndrome is a group of conditions that increase the risk of diabetes, stroke, heart disease, and other health problems. It is characterized by having a large waistline, high blood sugar, high blood pressure, high triglycerides, and low HDL (good) cholesterol. According to research, about one in three adults in the U.S. has metabolic syndrome. Studies indicate that lycopene consumption may be able to change some of the components of metabolic syndrome. Tomatoes happen to be great sources of lycopene! A small study monitored participants that drank tomato juice once a day four times a week for two months with no specified amount. Despite the lack of control in this study, the group that drank tomato juice experienced significant decreases in LDL cholesterol and increases in HDL cholesterol. 

Tomatoes May Aid Recovery After Exercise

Exercise can damage proteins in the body. That’s why exercise physiologists encourage people to consume electrolytes and antioxidants to support and accelerate recovery after exercise. Research indicates that the antioxidants in tomatoes may help the body recover. In fact, one study found that taking 3.5 ounces of fresh tomato juice for two months post-exercise improves the recovery of athletes. Another study monitored 15 non-athletes who exercised for 20 minutes on a bicycle after drinking five ounces of tomato juice for five weeks, followed by five weeks without tomato juice, and another five weeks with the juice. At the end of the study, blood samples indicated significantly lower blood markers associated with exercises-triggered damage when tomato juice was consumed.

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This berry is known for its traditional medicine. Studies concluded that Hawthorn is used to help chronic heart failure, and may potentially be useful as a remedy to cardiovascular disease.

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High blood pressure is a medical condition that is characterized by elevated blood pressure levels in the arteries. Due to the recent changes in blood pressure guidelines, it is estimated that about 50% of American adults will have high blood pressure. While some medical experts encourage lifestyle and dietary changes to improve the condition, other doctors immediately prescribe medications to lower blood pressure.

What Is High Blood Pressure?

Hypertension, the medical term for high blood pressure, not only increases a person’s risk of heart attack, but it also contributes to atherosclerosis. High blood pressure is often categorized as primary or secondary. The former accounts for about 90-95% of cases and is characterized by no medical cause, and the latter accounts for 5-10% of cases, which are caused by other conditions that affect the endocrine system, arteries, heart, or kidneys.

What Causes High Blood Pressure?

The most common type of high blood pressure is attributed to sedentary lifestyle, excessive stress, potassium deficiency, obesity (about 85% of cases occur in people with a body mass index greater than 25), and vitamin D deficiency. Another common cause is diet, primarily due to the excessive intake of salty foods or foods that are rich in trans and saturated fats.

If you are thinking of experimenting with herbs to lower your blood pressure, it is wise to research the herb to see if you are allergic to it. Some herbs may interfere with medications or induce side effects, so do your homework prior to experimenting with the following herbs.

Garlic

Historically, garlic has been used to help remedy a variety of cardiovascular conditions. The common thought is that it helps to increase nitric oxide production, which can relax muscles and improve vasodilation. According to several studies, garlic preparations have been effective at reducing blood pressure levels when compared to placebo. The antioxidant and anti-hypertensive properties make garlic an excellent choice for high blood pressure patients.

Moringa

Moringa is one of the most recommended medicinal herbs in Ayurveda. While there are historical accounts of it being used for hypertensive patients, recent studies have concluded that moringa is beneficial for reducing blood pressure. According to a 2006 study, which was published in Phyto-therapy Research, moringa helped to decrease blood pressure levels in rabbits and guinea pigs. Another study found that niacin A1, niacin B3, Niacin A5, and Niacin B10, the chemical compounds in moringa, are responsible for the positive effects on hypertension.

Basil

Besides being the featured ingredient in pesto, basil may also help to naturally lower blood pressure levels. Preliminary research has found that eugenol, a chemical compound in basil, is effective at blocking substances that tighten blood vessels. This could help lower blood pressure, but more studies are needed to confirm this theory.

Celery Seed

Unless you are cooking up stews, soups, or other savory dishes, you will unlikely use celery seed as a regular seasoning. In Traditional Chinese Medicine, celery seed has been used to remedy hypertension, and recent studies have confirmed that it, along with actual celery stalks, is effective at lowering bad cholesterol. Other research has found that celery seed contains luteolin, a bioflavonoid that can help reduce damaged muscle in arterial walls. This helps to ensure minimal plaque build-up in arteries.

Hawthorn

Hawthorn has been used in Traditional Chinese Medicine to help treat hypertension for thousands of years. More recently, clinical trials have shown that it works to lower blood pressure. Hawthorn’s ability to do this is attributed to the flavonoids and oligomeric procyanidins, which are powerful antioxidants that have demonstrated positive influence on the cardiovascular system. Additionally, hawthorn may help to decrease the formation of plaque in arterial walls and improve circulation.

Jiaogulan

This herb gained notoriety as the “herb of immortality” at the 1970 National Census conducted by the Chinese government. The findings indicated that jiaogulan was responsible for increased longevity, which was evident by the amount of centenarians in Southern China. More research found that this herb contains antioxidants and adaptogens, which help to normalize blood pressure. Jiaogulan was given to hypertensive patients in several studies, and roughly 82% cases were normalized by continued consumption of this herb.

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The blood works to deliver nutrients and oxygen to all areas of the body. This cannot happen efficiently if there are problems with the circulatory system. Typically caused by plaque build-up in the arteries, poor circulation is commonly a symptom of more serious issues like high cholesterol or high blood pressure. It is wise to pay attention to the signs of poor circulation so that you can act fast and improve blood flow before your health worsens.

Symptoms Of Poor Circulation

It’s important to remember that the body is not stupid. What we mean by this is that it will give you signs to alert you that something is awry. For instance, the following symptoms are the body’s way of telling you that your circulation is impaired, especially if you are experiencing them on a regular basis.

• Cold feet & toes (even during warm weather)
• Varicose veins or spider veins
• Fatigue
• Frequent dizziness
• Blemishes or spots on the skin
• Water retention
• Feeling pins and needles in extremities

Poor circulation is most often caused by poor lifestyle choices. Habits like smoking or lack of exercise combined with eating a poor diet (foods that contain processed ingredients, refined grains, sugars, antibiotics, and hormones) can lead to impaired circulation. Making small lifestyle changes can help you avoid arterial build-up and keep your blood flowing like it should. While it is recommended to make a dietary change and incorporate more movement in your life, you may want to start consuming the following teas to naturally improve circulation.

Chinese Hawthorn Tea

A 2011 study, which was published in Pharmacognosy Review, found that Chinese hawthorn has the ability to help reduce blood pressure and improve circulation. This herb has been used in China for many years to help alleviate the symptoms of heart disease, but more studies need to be done on the proper dosage of Chinese hawthorn tea to determine how much one should drink a day to improve circulation.

Garlic Tea

Sometimes you have to do something out of the ordinary to promote natural healing. Known for its ability to dilate blood vessels and increase nitric oxide production in the body, garlic has an array of health benefits, including antiviral, anti-inflammatory, and antifungal properties. One study found that people who drank garlic tea for seven days straight experienced increased circulation in their calf muscles.

White Willow Bark Tea

Known as the “natural aspirin,” white willow bark has powerful anticoagulant properties that work to improve blood flow. Continued consumption of white willow bark can reduce the risk of internal clotting. Because white willow bark has a blood-thinning effect (similar to aspirin), you have to determine how many salicylates are in each cup, in order to avoid thinning the blood too much. It can be beneficial to consume one spoonful of white willow bark in one cup of hot water. Let it steep for 10-15 minutes and drink it once every two or three days.

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