by Tomato Wellness | Oct 28, 2024 | Food and Nutrition, Health, Tomato Products
Canned tomatoes can be a great benefit to men’s health. Go red for Movember and learn more about the power of tomatoes in our battle against prostate cancer.
It’s Movember – which means during the month of November, we are bringing awareness to men’s health. According to the Movember website, approximately 10.8 million men across the globe have been diagnosed with prostate cancer. That does not even include other health implications like testitular cancer and men’s suicide.
The Movember organization has many ways to support the movement of men’s health and the research involved in the fight against cancer. You can grow a mustache and start a fundraiser of your own, build a team and run/walk 60 miles in the month, or host an event to raise money for the cause. You can also take the fight into your own hands by building a lifestyle that benefits your overall health. Did someone say, eat more canned tomatoes? Let’s dive into the risks of cancer, why tomatoes are important for cancer prevention, and how you can go red for Movember.
What increases your risk of cancer?
While cancer can develop as a result of age or family genetics, there are also other potential factors that can be avoided or reduced. Some of the most studied risk factors for cancer are age related risk, alcohol, chronic inflammation, tobacco use, obesity, diet and cancer causing substances. The National Cancer Institute suggests that limiting your exposure to some of these lifestyle behaviors and maintaining a healthy weight can help to lower your risk of developing certain cancers. Diet can be incredibly impactful and a focus on choosing foods rich in antioxidants and vegetables has been associated with reducing cancer risk [1]. In fact, tomatoes, especially canned tomatoes, are a very popular source of antioxidants rich with beta-carotene and lycopene [2].
Tomatoes have a powerful team.
Tomatoes have an incredible team of nutrients to provide our bodies with cancer fighting benefits. They are full of antioxidants which are known for their ability to neutralize free-radicals. It is possible for the body to create some antioxidants, but for the most part you have to get your antioxidants from food sources [1].
The antioxidants that are present in tomatoes are lycopene, beta-carotene and vitamin C [4]. This team of nutrients is what leads scientists to believe that tomatoes can be impactful in the fight against cancer.
Fun fact: the red color of tomatoes is due to its lycopene content.
Canned tomato products like pizza sauce, ketchup, tomato paste, and tomato soup possess a more bioavailable form of lycopene due to the processing of these products [3]. This means that our bodies are better able to absorb these nutrients. While more studies are needed, lycopene has been associated with up to a 40% reduction of risk of aggressive prostate cancer [3]. Interestingly, one study showed that eating 2-4 servings of tomato sauce per week reduced the risk of prostate cancer by one-third [3].
Creative ways to go red for Movember
If you’re looking to add more canned tomatoes into your meal routine, we have you covered! Here are some of our favorite ways to use this produce item.
Learn more about Movember with these resources:
References:
- National Cancer Institute – Risks for Cancer, November 9, 2022 from https://www.cancer.gov
- National Cancer Institute – Antioxidants and Cancer Prevention, November 9, 2022 from https://www.cancer.gov
- A Review of Epidemiologic Studies of Tomatoes, Lycopene, and Prostate Cancer. Experimental Biology and Medicine, November 9, 2022 from doi:10.1177/15353702022270100
- Healthline – Tomatoes, November 10, 2022 from https://www.healthline.com
by Tomato Wellness | Oct 21, 2024 | Health, Uncategorized
Keeping your heart healthy one bite at a time!
What is cardiovascular disease?
Cardiovascular disease (CVD) is the umbrella term for multiple heart and blood vessel disorders, such as heart failure, heart attack, stroke, or arrhythmia. These conditions are commonly caused by less healthy lifestyle habits like smoking, excess sodium or fat intake, and low physical activity, leading to high blood pressure and atherosclerosis (buildup of plaque in arteries), which damage and narrow the vessels.1-4 Worldwide, CVD is the leading cause of death, accounting for approximately 25% of total deaths in the United States.1,2
Managing risk and preventing CVD
Despite CVD’s widespread reach, these conditions are not inevitable! Many risk factors are controllable, and can be managed with small, consistent lifestyle adjustments. Eating a balanced, nutritious diet, staying physically active, quitting smoking, and alleviating stress are several heart-healthy habits. They drastically lower your CVD risk by cutting down on chronic inflammation, reducing strain on the heart, improving cholesterol levels, and aiding in management of conditions like diabetes, high blood pressure, and healthy weight.3,5-7
- Eat a balanced, nutritious diet rich in fruits (like tomatoes!), vegetables, whole grains, lean proteins, and healthy fats. These healthy foods are packed with antioxidants and fiber, and tend to be lower in sodium and less healthy saturated fats.
- Stay physically active by finding enjoyable, sustainable activities for you. Whether you prefer walking in nature, taking a dance class, lifting weights at the gym, or trying to keep up with your kids (or dogs) at the park, there is an activity for every lifestyle.
- Manage stress through breathing exercises, mindfulness, yoga, and seeking mental health support.
- Quit smoking with the help of support groups, classes, counseling, and stress management techniques.
Tomato products: Keeping your heart healthy one bite at a time
Packed with antioxidant vitamins, phytonutrients, and nutraceuticals, tomato products lower systemic inflammation and boost heart health.7,8 Lycopene is a powerful antioxidant nutraceutical found in tomato products that helps prevent and reduce the severity of CVD. Research shows that lycopene inhibits the enzyme that synthesizes cholesterol, lowers LDL (unhealthy cholesterol), and prevents oxidative damage to blood vessels. These activities fight plaque buildup in the arteries, or atherosclerosis.3,7-9 Lycopene may even aid in blood vessel relaxation, contributing to a decline in blood pressure.3,7
Heat processing of tomatoes frees lycopene from cell walls, and bends the chemical structure, making lycopene more bioavailable and bioactive (easier for the body to absorb and use).3,8 Bioavailability of lycopene may also be increased when tomatoes are eaten with fats like olive oil, canola oil, or fatty fish (full of heart-healthy omega-3 fatty acids) or onions and garlic (packed with quercetin, a robust antioxidant).10 Heart-healthy meets mouthwatering indulgence with tomato products like creamy tomato soups, hearty marinaras, tangy tomato salsas.
For more ways to keep your heart healthy one bite at a time, and check out these nutritious, delicious recipes:
Tomato Basil Stuffed Spaghetti Squash
Creamy California Walnut and Tomato Soup
Grilled Fish with Gazpacho Salsa
References:
- Olvera Lopez E, Ballard BD, Jan A. Cardiovascular Disease. [Updated 2023 Aug 22]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK535419/
- Martin SS, Aday AW, Almarzooq ZI et al. 2024 Heart Disease and Stroke Statistics: A Report of US and Global Data From the American Heart Association. Circulation. 2024;149(8);e347-e913. https://doi.org/10.1161/CIR.0000000000001209
- Przybylska S, Tokarczyk G. Lycopene in the Prevention of Cardiovascular Diseases. Int J Mol Sci. 2022;23(4):1957. Published 2022 Feb 10. doi:10.3390/ijms23041957
- Cámara M, Fernández-Ruiz V, Sánchez-Mata MC, Cámara RM, Domínguez L, Sesso HD. Scientific Evidence of the Beneficial Effects of Tomato Products on Cardiovascular Disease and Platelet Aggregation. Front Nutr. 2022 Mar 15;9:849841. doi: 10.3389/fnut.2022.849841.
- Rippe JM. Lifestyle Strategies for Risk Factor Reduction, Prevention, and Treatment of Cardiovascular Disease. Am J Lifestyle Med. 2018 Dec 2;13(2):204-212. doi: 10.1177/1559827618812395.
- Ghodeshwar GK, Dube A, Khobragade D. Impact of lifestyle modifications on cardiovascular health: A narrative review. Cureus. 2023;15(7):e42616. doi: 10.7759/cureus.42616.
- Murcia-Lesmes D, Domínguez-López I, Laveriano-Santos EP, et al. Association between tomato consumption and blood pressure in an older population at high cardiovascular risk: observational analysis of PREDIMED trial. Eur J Prev Cardiol. 2024;31(8):922-934. https://doi.org/10.1093/eurjpc/zwad363
- Collins EJ, Bowyer C, Tsouza A, Chopra M. Tomatoes: An Extensive Review of the Associated Health Impacts of Tomatoes and Factors That Can Affect Their Cultivation. Biology (Basel). 2022;11(2):239. doi:10.3390/biology11020239
- Cheng HM, Koutsidis G, Lodge JK, Ashor A, Siervo M, Lara J. Tomato and lycopene supplementation and cardiovascular risk factors: A systematic review and meta-analysis. Atherosclerosis. 2017;257:100-108. doi:10.1016/j.atherosclerosis.2017.01.009
- Carvalho GC, de Camargo BAF, de Araújo JTC, Chorilli M. Lycopene: From tomato to its nutraceutical use and its association with nanotechnology. Trends in Food Science & Technology. 2021;118:447-458. doi:10.1016/j.tifs.2021.10.015
by Tomato Wellness | Oct 4, 2024 | Health, Uncategorized
Tomato products are a delicious component of a nutritious diet that supports healthy body weight. Studies also show that the powerful antioxidants in tomato products may also contribute to healthy weight management.
What is a healthy body weight?
A healthy body weight can be defined in many ways. It could be the weight at which a person feels energized and completes day to day activities with ease, or the weight that supports normal functions and keeps health markers like blood pressure within normal range. Body Mass Index (BMI) is another common way to categorize weight status. A BMI from 18.5-24.9 is considered healthy, a BMI between 25-29.9 signifies overweight, and a BMI ≥30 indicates obesity.1,2 Many factors, such as genetics, age, activity, diet, and environment, influence the number on the scale, so a healthy body weight can look different for each individual.1
How does weight influence health?
Rates of overweight and obesity are climbing each year across the globe, and are associated with many preventable chronic diseases.1 Maintaining a healthy body weight promotes overall physical and mental health, and reduces the risk of many chronic diseases like type 2 diabetes, hypertension, and heart disease. It can also improve mobility, increase energy levels, and boost mood.1,3
Maintaining a healthy body weight
Balancing energy in and energy out is key to balancing weight. Your body uses calories every day for normal functions like breathing, digestion, and movement. The diet provides energy from calories to fuel these functions. If calorie intake is higher than your needs, excess calories are stored as fat which causes weight gain.4 Consuming a nutrient rich, moderate calorie diet gives you plenty of energy for your day without tipping the balance toward weight gain. Eating patterns rich in fruits (like tomatoes!), vegetables, whole grains, and lean proteins are associated with healthy weight balance.4,5
Tomatoes fill you up without filling you out
Tomatoes are a low-calorie fruit, with a high water and fiber content. With just 18 calories per 100 grams (or about 33 calories in a whole large tomato) you can load up on this refreshing and flavorful fruit without putting a huge dent in your daily calorie needs. Additionally, water constitutes approximately 94% of a tomato’s weight, so a tomato-rich diet physically fills your stomach, which sends signals to the brain that you are full. Rich in fiber, tomatoes are doubly effective for appetite management.6-8 Fiber can slow the rate that your stomach empties, helping you feel fuller for longer. Fiber also promotes normal digestion and a healthy balance of good gut bacteria, which also plays a role in weight management.7,8
Tomato products are packed with antioxidants like lycopene and beta-carotene. (Heat processed tomato products have even more bioavailable lycopene than fresh tomatoes.) Research has discovered that regular dietary consumption of tomato products rich in lycopene and beta-carotene can inhibit inflammation in the body, a major contributor to weight gain.9-11 These powerful antioxidants may also inhibit processes involved in fat storage and accumulation. fat storage and accumulation. Beta-carotene may help reduce adipogenesis (the growth and accumulation of body fat cells), while lycopene may play a role in inhibiting lipogenesis (the synthesis and storage of fatty acids in fat tissue).10,11 This nutraceutical also promotes conversion of fat cells to the more metabolically active brown fat.12 In short, the antioxidants in tomato products aid in healthy weight balance.
From savory marinara to sumptuous tomato paste to juicy salsa, there is a tasty and convenient option for any taste buds. Grab your favorite tomato product and take a delicious step toward a healthier you!
References:
1. Kinlen D, Cody D, O’Shea D. Complications of obesity. QJM. 2018;111(7):437-443. doi:10.1093/qjmed/hcx152
5. Schwingshackl L, Bogensberger B, Hoffmann G. Diet quality as assessed by the Healthy Eating Index, Alternate Healthy Eating Index, Dietary Approaches to Stop Hypertension score, and health outcomes: An updated systematic review and meta-analysis of cohort studies. J Acad Nutr Diet. 2018 Jan;118(1):74-100.e11. doi: 10.1016/j.jand.2017.08.024. Epub 2017 Oct 27. PMID: 29111090.
7. Hervik AK, Svihus B. The Role of Fiber in Energy Balance. J Nutr Metab. 2019;2019:4983657. Published 2019 Jan 21. doi:10.1155/2019/4983657
9. Collins EJ, Bowyer C, Tsouza A, Chopra M. Tomatoes: An Extensive Review of the Associated Health Impacts of Tomatoes and Factors That Can Affect Their Cultivation. Biology (Basel). 2022;11(2):239. doi:10.3390/biology11020239
10. Mounien L, Tourniaire F, Landrier JF. Anti-obesity effect of carotenoids: Direct impact on adipose tissue and adipose tissue-driven indirect effects. Nutrients. 2019;11(7):1562. Published 2019 Jul 11. doi:10.3390/nu11071562
11. Wang J, Suo Y, Zhang J, et al. Lycopene supplementation attenuates western diet-induced body weight gain through increasing the expressions of thermogenic/mitochondrial functional genes and improving insulin resistance in the adipose tissue of obese mice. J Nutr Biochem. 2019;69:63-72. https://doi.org/10.1016/j.jnutbio.2019.03.008
12. Zhu R, Wei J, Liu H, et al. Lycopene attenuates body weight gain through induction of browning viaregulation of peroxisome proliferator-activated receptor γ in high-fat diet-induced obese mice. J Nutr Biochem. 2020;78:108335. https://doi.org/10.1016/j.jnutbio.2019.108335
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