Do tomatoes help lung health?
Lycopene, a naturally occurring red carotenoid antioxidant that has been connected to lung health, and vitamin C are both abundant in tomatoes and other fruits. They are a great source of potassium as well. Tomatoes, watermelon, pink grapefruit, and guava all contain lycopene. According to a recent study from the Johns Hopkins Bloomberg School of Public Health, eating a diet high in fruit and tomatoes can help repair the harm that smoking has done to your lungs. More than 650 adults participated in the study, answering a questionnaire and having lung exams.
One excellent source of lycopene is tomatoes.
Lycopene, an antioxidant that shields the body from UV rays, heart disease, and prostate cancer, is found in tomatoes. Additionally, it promotes healthy blood vessels and lessens inflammation. The greatest sources of lycopene are watermelon and tomatoes, but tomato-based items like sauce and ketchup are also beneficial. These foods are more bioavailable (able to be absorbed by the body) and contain more lycopene due to their heat processing.
More than 650 adults were evaluated by researchers from the Johns Hopkins Bloomberg School of Public Health. Participants completed dietary questionnaires and had spirometry tests to gauge their lung function. Researchers discovered that ex-smokers with slower lung function ate a diet high in fruits and tomatoes compared to those who did not.
Eat fresh tomato-based foods like salads and salsas, and include cooked tomatoes in your favorite meals to maximize your consumption of lycopene. Additionally, leafy greens like Swiss chard and kale, as well as red veggies like beets, are good sources of lycopene.
They offer a good potassium supply.
Potassium, which is abundant in tomatoes, lowers blood pressure and enhances lung function. 292 mg of potassium are found in one medium raw tomato. Higher concentrations of the mineral can be found in concentrated tomato products like tomato puree and tomato juice; half a cup of tomato puree has 549 mg of potassium. Numerous fruits, including oranges, apricots, bananas, and mangoes, are also excellent sources of potassium.
A recent study published in the European Respiratory Journal suggests that eating a diet high in tomatoes and fresh fruit can help recover lung function that has been harmed by smoking. The researchers discovered that, compared to non-smokers, ex-smokers who consume a lot of these foods naturally lose lung function more slowly over a ten-year period.
But the protective effect is limited to eating fresh fruit and tomatoes; it does not extend to eating cooked tomato sauce or juice from a can or bottle. Whole grains and leafy green vegetables are two more nutritious foods that are excellent for the lungs. Your lung function can be greatly enhanced by eating a well-balanced diet and quitting smoking, but you should always collaborate closely with your healthcare team to develop the best possible treatment plan for you.
They provide a healthy amount of vitamin C.
One excellent source of vitamin C, which has antioxidant qualities, is tomatoes. They support the fight against free radicals, which harm other organs and the lungs. Lycopene, another antioxidant found in tomatoes, aids in the body's defense against cancer. In one study, the amount of lung function declined more slowly in individuals who ate two or more tomatoes per day than in those who ate fewer of these meals. Lycopene levels rise when tomatoes are cooked, as in tomato sauce.
Vitamins A and C, as well as potassium, are found in abundance in tomatoes and are beneficial to bone health. Osteoporosis is avoided, and strong bones are encouraged by these minerals. Lutein is another carotenoid found in tomatoes that is good for eye health. It transforms into retinol when consumed, which is necessary for clear vision. Men and women who do not smoke require 90 mg of vitamin C daily; smokers require 35 mg more. Tomatoes, along with other fruits and vegetables like oranges and strawberries, are good sources of this important vitamin.
They provide a healthy amount of vitamin E.
For ex-smokers, a diet rich in apples and tomatoes can help heal lung damage. Researchers observed that individuals who ate two tomatoes and three servings of fruit daily saw fewer decreases in lung function over a ten-year period in a trial including approximately 650 adults. Among ex-smokers, this effect was especially noticeable.
Dietary antioxidant lycopene, found in tomatoes, scavenges free radicals in the body and lessens inflammation. Tomatoes also contain vitamin C, which is essential for healthy lungs. Tomatoes are also a good source of vitamin E, an antioxidant necessary for the development and maintenance of cells.
Choose vine-ripened tomatoes whenever possible for consumption, as they contain more lycopene than store-bought ones. Additionally, it is recommended to eat them cooked because boiling increases the bioavailability of lycopene, according to a recent study. But the effect only appears in fresh fruit and tomatoes; processed foods like tomato sauce are not affected.
